Although many fruits and vegetables can be found year round, their peak season is when they are at their most delicious state. Best of all, fresh fruits and vegetables are packed with vitamins and nutrients, some of which can help prevent serious diseases. Here is a list of fruits and vegetables that you should take advantage of this summer.

Avocados

• Good source of fiber,
• Great source of potassium and vitamins C

Cooking Tip: Great in salads or guacamole, but try one for breakfast by cracking an egg in one half and then baking it.

Beets

• 0 trans-fat, 0 saturated fat and low calorie
• Great instant energy source
• Protects against heart disease
• Has been shown to guard against cancer

Eating Tips: Pickle beets for a salty and sour snack or use them as a garnish for your favorites from the grill.

Blueberries

• High in antioxidants
• Packed with anti-inflammatory properties

Eating Tips: Eat frozen for a tasty cold summer treat. Also a great addition to yogurt or cereal.

Cherries

• Anti-inflammatory properties
• Has been shown to lower the risk of heart disease and diabetes
• Aides in sleep due to melatonin

Eating Tips: Add cherries to smoothies for a delicious, healthy sweetener. Grab a bag to snack on chips.

Corn

• Good source of vitamin C
• Rich in Thiamin and Niacin
• Effective against hypertension

Cooking Tip: Spray fresh corn with cooking spray and place directly on the grill to add delicious grilled flavor to your corn.

Garlic

• Not just for driving away evil spirits, garlic improves iron metabolism
• Has been used to treat high cholesterol
• Aids in lowering blood pressure
• Boosts the immune system

Cooking Tip: To maximize the health benefits, crush garlic at room temperature and let it sit for about 15 minutes.

Peaches

• Potassium rich
• Packed with beta-carotene
• High in fiber and Vitamin C

Cooking Tip: Not a fan of the skin? Score the top of a peach, dip in boiling water for 60 seconds and then immerse in cold water. The skin will peel away easily!

Tomatoes

• Rich concentration of lycopene which has shown anti-cancer effects
• High in Vitamin A and Vitamin C
• Helps diabetics to keep their blood sugar level under control
• Helps to lower blood pressure and high cholesterol levels

Cooking Tips: Tomatoes are delicious cold or hot; there are thousands of tomato recipes to satisfy each use. Use tomatoes to make a quick homemade salsa or a cold summer soup, both ideas make great appetizers.

Watermelon

• Delicious, fat-free thirst-quencher
• High in Vitamin C & Vitamin A
• Concentrated source of lycopene
• Great source of potassium

Cooking Tip: Grill watermelon for a few minutes for a unique summer treat

Take advantage of all the tasty, nutrient-rich seasonal summer vegetables with this easy gazpacho recipe. Enjoy!

Cool and Easy Gazpacho

Ingredients

30 oz or 2 cans diced tomatoes

3 medium red bell pepper, roasted

2 medium cucumbers, peeled, halved lengthwise, seeded and cut into chunks

1/4 small red onion, cut into chunks

1/4 cup red wine vinegar

1/4 cup seasoned rice vinegar

3 tablespoons extra virgin olive oil

2 tablespoons chopped fresh cilantro or parsley

Salt and ground black pepper, optional

 

Directions

1. Place tomatoes with their juice, the bell peppers, cucumbers, onions, vinegars, oil and cilantro in food processor or blender container; cover.

 

1. Process just until blended. Do not puree. Mixture should still be chunky. Pour into medium bowl; cover.

 

1. Refrigerate at least 1 hour or until chilled. The longer you chill the soup the better, because it allows the flavors to combine. Season with salt and pepper to taste.

 

Hunt’s tomato products have been staples in American kitchens for more than 100 years, from canned tomatoes, pasta sauces, and tomato sauces and paste to ketchup and barbecue sauce. You can find great recipes and 100% natural tomato products at Hunt’s today.