Summer is here again! Yay! And besides the overwhelming heat and the lethargy that comes with it, there is lots to do in this beautiful city of ours. For some of us it means patio drinks or maybe microbrewery tours for a Sunday Funday, for others the allure of outdoor meals with families and friends including picnics and barbecues.
The common denominator with all these activities is food, and BC has a lot of fresh produce right now! Summer time means an over abundance of fresh, local, nutrient-dense foods. We are so lucky to live in a city where we have such a variety of great wholesome produce, and where Farmers Markets are in so many corners of the city making it convenient for us to take advantage of this season's harvest.
Right now we have such an array of different colorful vibrant fruits and veggies that it’s almost overwhelming to choose what to eat, and there is still more to come. Basically by August my head is going to explode with having to make so many choices, but it will be super duper worth it to support local food movements and farmers.
So what’s around that you can enjoy as a culinary delight? Here are some options:
Blueberries
High in antioxidants, blueberries can help protect your nervous system. Eat them raw, or freeze and throw them into your water for an electrolyte packed drink. These blue pebble-like treats have also been known to lower cholesterol and help in the fight off cardiovascular disease. Eating them raw will give you the maximum amount of what they have to offer.
Apples
Applesare a good source of fibre and help regulate blood sugar. Bake them with cinnamon and honey, cut into slices and eat with nut butters. One interesting quality of apples is that they give off a gas called ethylene, which accelerates the ripening process in fruits and veggies. Place unripe bananas, avocados, tomatoes, etc in a paper bag with an apple and it will speed up the ripening process.
Strawberries
These delectable heart shaped bundles of joy are surprisingly high in vitamin C, this of course makes them great for your immune system and it doesn't hurt that they taste so darn good. But hold up, there’s more, strawberries are also a great anti-inflammatory and can support your cardiovascular system like a boss. You should probably go and buy a box right now.
Tomatoes
High in lycopene, which gives tomatoes their rich red colour, this little ball of love offers vitamin C and beta-carotene, manganese, and a good amount of vitamin E. I love them so much, that the other day I bought a box of organic local tomatoes, I diced some and made some tomato pasta sauce with the rest and now I have a freezer full of tomatoes that will last me through the winter months when they are not available locally anymore.
Fresh basil
It’s just not for Italian cooking anymore, it’s an anti-inflammatory, great for cardiovascular health and super high in vitamin K, which supports bone health among other things. Enjoy basil by adding the herb near the end of whatever you are cooking to retain its flavour and benefits as the oils in basil are highly volatile.
Beets
High in iron, folate and potassium. Slice super thin and bake with a drizzle of olive oil to transform them into a delicious sweet chip, dress them up with dried herbs and spices according to your taste buds. You can also make them into a sweet dip which is a good alternative to hummus.
Recipe: Roasted beet dip
Ingredients:
3 cups roasted beets
2 tbsp cold-pressed extra virgin olive oil (use more for desired consistency)
3 garlic cloves
1/2 jalapeno pepper
1 tsp roasted cumin seeds
1 tsp roasted coriander seeds
1/3 cup fresh cilantro chopped finely
1 tsp sea salt, plus more to taste
1 1/2 tsp fresh lemon juice
1/2 tsp Apple cider vinegar
Directions:
• Preheat oven to 400 F (200 C).
• Toss beets in a little bit of cold-pressed olive oil, vinegar and a pinch of sea salt and bake for about an hour or until tender. Check them often to make sure they don't burn.
• Throw the beets into the food processor with all the cumin, coriander, salt, half the garlic, and the jalapeno. Drizzle in half the olive oil and pulse until well combined.
• Add in the rest of the olive oil gradually to reach your desired consistency.
• Add remaining garlic and salt to taste.
• Stir through chopped cilantro and serve with pita breads, ciabatta or rice crackers.
