10 MOST MOUTHWATERING SUMMER FRUITS AND VEGGIES
lutein, cryptoxanthin and zeaxanthin) in all commonly eaten foods and found that only two vegetables contained at least two-thirds of all the listed nutrients. One of these foods was tomato, and the other was sweet bell pepper! Carotenoids are a group of more than 700 fat soluable nutrients, many of which are proving to be very important for health. Bell Pepper Fun Fact: Red, orange, and yellow bell peppers are actually very ripe green bell peppers.
3. Eggplant Eggplant is a versatile veggie that can be used instead of meat in a myriad of ways. But if you thought it was just another flavorful stand in, take another look. Eggplant is high in iron, calcium and other minerals. They also contain certain essential phyto nutrients which improve blood circulation and nourish the brain. Keep in mind, though, these nutrients are concentrated in the skin of the eggplant, so don’t remove and throw it away.
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For centuries, eggplants have been used for controlling and managing diabetes. Modern research validates this role, thanks to the high fiber and low soluble carbohydrate content of the eggplant. Eggplants have a role in heart care, too. Research studies show they can lower ‘bad’ cholesterol. But be aware that you must cook them the right way to get these benefits. Fried eggplant soaks up a lot of fat, making it harmful and heavy. Instead, bake your eggplant at 400 degrees, which brings out glorious flavor and gives you all the goodness an eggplant holds. Regular consumption of eggplant helps prevent blood clots—thanks again to Vitamin K and bioflavonoids, which strengthen capillaries and reduces stress. Demystifying Your Eggplant Picking: In our experience, eggplants are one of the hardest things to pick well. Here are our suggestions. Examine the size of the eggplant. A large eggplant is not the
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10 MOST MOUTHWATERING SUMMER FRUITS AND VEGGIES
best choice. It was probably picked too late which means it will have a large amount of hard seeds and will be bitter in taste. A small eggplant was probably picked too early. Look for eggplants that are medium in size compared to all of the others. Check the firmness of the eggplant. To do this you need to press your thumb on the skin of the eggplant. You want the skin to bounce back after you press your thumb on it. There should be no bruises or brown spots.
oxidant requirements. While not as rich in some of the more widely-publicized antioxidants like betacarotene, summer squash is a very strong source of other key antioxidant nutrients, including the carotenoids lutein and zeaxanthin.
4. Summer Squash (like Zucchini)
Enjoy your summer of fruits and veggies, and don’t forget to check out our celebrity chefs’ favorite ways to prepare them.
The delicate flavor, soft shell and creamy white flesh of summer squash is a perfect addition to any summer meal. But what about nutrition?
Zucchini Fun Fact: Since the skin of this food is particularly antioxidant-rich, it’s worth leaving the skin intact and purchasing organic summer squash to help avoid potential unwanted contaminants.
When we think about food and antioxidants, what first comes to mind might be fresh fruit and vitamin C, or bright orange carrots and beta-carotene. Yet several recent studies have underscored the unique contribution made by summer squash to our anti-
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VegWorld Magazine
Issue 22 - July/August 2014 |
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VegWorld Magazine
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