Tag Archives: Vegetables

The Healthiest Summer Foods

So you’ve made it past winter. Past the comfort foods, the mac and cheese, the long cold nights on the couch the endless turkey leftovers, the pumpkin spice lattes, the pumpkin spice potato chips, the pumpkin spice nut muffins and the pumpkin flavored ice cream, and now it’s summer. Time to turn over a new leaf, and hopefully one with a vegetable attached. Summer is time to get healthy, and that means eating healthy. Here are some great healthy summer foods to set you off on the path to health.

woman eating watermelon

It wouldn’t be summer without the taste of watermelon, and the added perks: the fruit can also help keep your memory sharp, your body cool, and your mood balanced. The great thing about watermelon is that it’s 92 percent water, which not only keeps your body hydrated but can also help to keep your weight down. Research shows that the water in the melon keeps you full without adding calories. Another watermelon plus: the lycopene will protect your skin from the sun.

Corn on the cob

Ah, sweet corn, a must for your summer barbecue, and get this, it actually may be nature’s sunglasses. The antioxidants in corn, lutein and zezxanthin form a macular pigment that actually helps to filter out the sun’s more damaging rays while helping to lower the risk of age related macular degeneration.

woman drinking iced coffee

Iced Coffee
What better way to start your summer morning than with an ice cold glass of coffee? Better yet, in doing so, you may be reducing your risk of skin cancer. According to a study of more than 9,300 women published in European Journal of Cancer Prevention, those who drank a daily cup of caffeinated coffee lowered their risk of non-melanoma cancer development by about 10%, and the more they drank, the lower the risk.


Tart Cherries
It’s cherry eating season and if you’re looking to slim down, you may want to do a whole lot of it this summer. Scientists at the University of Michigan Health System found that rats who supplemented a high-fat diet with tart cherry powder gained less weight and body fat than those who got the same amount of calories from carbohydrates. Apparently, the anthocyanins in tart cherries activate a molecule that boosts fat burning in the body and decreases fat storage. Another tart cherry bonus: drinking tart cherry juice can help you sleep better and relieve pain after a taxing workout.

woman harvesting tomatoes

Not only do tomatoes make a lovely addition to a summer salad or sandwich, they can also help to keep you from sunburn. Apparently, the lycopene, which is the carotenoid responsible for giving tomatoes their red color, can also protect skin from sunburn. In fact, according to one study, participants exposed to UV light had almost 50% less reddening after eating 2 1/2 tablespoons of tomato paste for 10 to 12 weeks.

What are you eating this summer? Let us know how you’re staying full and healthy this season. We want to know!

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Yummy Things to Cook in October

October is full of stunning scenery, but by the end of October, the weather starts to become cooler as the winter months near. The fall season makes you crave warm, cozy and comforting foods. We’ve compiled a list of three of our favorite October dishes.

Kale salad.

Kale Salad with Feta Cheese and Apples
Cooler weather tends to mean heavier dishes, but this one is perfect for when you’re in the mood for something lighter or you just want to take a break from soups and bakes.


  • 1 bunch kale
  • ½ teaspoon salt
  • 1 tablespoon raw apple cider vinegar
  • 1 apple diced
  • ⅓ cup feta cheese
  • ¼ dried cranberries
  • ¼ cup pine nuts toasted

Begin by preheating an oven to 375 degrees Fahrenheit. Place pine nuts on a baking sheet and toast in preheated oven until golden brown, five to ten minutes. Prepare the kale discarding the long stems and chopping the leaves into smaller pieces. In a large bowl, pour the salt and kale and massage for two minutes. This reduces the coarse texture of the kale and makes it more tender. Pour raw apple cider vinegar over the massaged kale and toss to evenly coat. Add diced apples, dried cranberries, feta cheese and pine nuts and mix.

Sweet potatoes

Roasted Root Vegetables
In the month of October, some root vegetables are at their peak seasonally. Make use of the freshest tasting vegetables with this easy recipe. This is great as a side-dish to any meal.


  • 1 lb sweet potatoes
  • 1 large carrot
  • 1 parsnip
  • 4 sprigs fresh thyme
  • 2 tablespoons pure maple syrup
  • Extra virgin olive oil as needed
  • Salt and pepper to taste

Preheat an oven to 375 degrees Fahrenheit. Cut sweet potato, carrot and parsnip into long, thin slices. On a jelly roll pan (or baking sheet) scatter the vegetables and drizzle lightly with olive oil. Add salt and pepper to taste. Roast in preheated oven until vegetables are partially soft, about 25-30 minutes. Remove from oven and scatter fresh thyme sprigs over vegetables. Drizzle maple syrup over vegetables and return to oven. Cook for another 15 minutes, or until vegetables are soft and tender.

Beef stew

Beef Stew
Soups, stews and chili are quintessential fall foods and October is the best time to cook them. The weather is just starting to really cool down and you’ll look forward to warm, cozy nights with this stew on your dinner table.


  • 2 lbs beef stew meat cubed
  • 3 tablespoons olive oil
  • 4 cubes beef bouillon crumbled
  • 4 cups water
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried parsley
  • 1 teaspoon cracked black pepper (or ground)
  • 4 carrots cut into one-inch pieces
  • 3 large potatoes peeled and cubed
  • 4 stalks celery cut into one-inch pieces
  • 1 medium onion chopped
  • 2 teaspoons cornstarch
  • 2 teaspoons cold water

In a large pot, cook beef stew pieces with olive oil. Crumble the bouillon into the water and pour over cooked beef. Stir in rosemary, parsley and pepper. Bring to a boil then reduce heat, cover and simmer for one hour. Add vegetables to the pot and stir to mix everything together. Dissolve cornstarch in water and add to the pot. Cover again and simmer for another hour.

If you don’t tend to cook much, don’t worry. The above recipes are pretty simple to make and the taste is certainly worth the time it will take to make. Make these during October to satisfy your cravings for something warm and cozy or light and healthy.

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