Hello, August!
The eighth month of the Gregorian calendar is named after the first Roman emperor, Augustus Caesar, in 8 BCE. It is also the month that brings us some of the hottest weather in the Northern Hemisphere, the Perseid Meteor Showers, the peak of canning season and some of the most colorful farmer’s markets!
And now a little bit more about the seasonal vegetables and fruits available during the month of August!
seasonal veggies {zones 4-6} - august
Okra - a flowering plant known for its edible seed pods, biologically classified as a fruit, okra is generally utilized like a vegetable in cooking. Usually, okra is used in soups and stews. It contains mucilage, a thick substance that becomes gummy when heated. To avoid slimy okra, follow these simple cooking techniques:
cook okra at high heat
cooking it in an acid-like tomato sauce reduces the gumminess
simply slice and roast okra in your oven
grill it until it is slightly charred.
Okra is rich in magnesium, folate, fiber, antioxidants, and vitamins C, K1 and A. It may help support healthy pregnancy, heart health, blood sugar, and it may even have anticancer properties.
Eggplant - also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. Although often considered a vegetable, they’re technically a fruit, as they grow from a flowering plant and contain seeds. There are many varieties that range in size and color - they can be red, green or even black, but eggplants with a deep purple skin are the most common. Eggplants are incredibly versatile when it comes to cooking - they can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning.
Eggplant provides a good amount of fiber, vitamins and minerals in few calories. They are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage, and high in fiber and polyphenols, both of which may help reduce blood sugar levels.
Bell Peppers - also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked. Dried and powdered bell peppers is where paprika comes from. Bell peppers come in various colors, such as red, yellow, orange, and green — which are unripe. Green, unripe peppers have a slightly bitter flavor and are less sweet than fully ripe ones.
Bell peppers are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium. Bell peppers contain many healthy antioxidants associated with a variety of health benefits, such as improved eye health and reduced risk of several chronic diseases. Eating raw bell peppers alongside iron-rich foods — such as legumes, spinach, and other vegetables — may help increase your body’s iron stores, cutting your risk of anemia.
Green beans - also called snap beans or string beans, are a staple in many kitchens across the world. Whether you blanch them, sauté them, or roast them, green beans are a nutritious addition to your diet.
Green beans contain protein, vitamins C and A, and beneficial minerals like calcium. Eating them may have health benefits, including bone health, heart health and immune system.
Cucumbers - a refreshing, nutritious, and versatile fruit (yes, it is technically a fruit) with a mild and distinctly crisp and refreshing flavor. Cucumbers are commonly enjoyed fresh or pickled in everything from salads to sandwiches, also as a low calorie snack and can be paired with hummus, olive oil, lemon, or salad dressing to add flavor.
Cucumbers have high water content, which promotes hydration, and they also help lower blood sugar, prevent constipation, and support weight loss. To maximize cucumber’s health benefits though it is better to eat the peel as well!
Squash / Zucchini / Courgette - often considered a vegetable, it is botanically classified as a fruit and occurs in several varieties, which range in color from deep yellow to dark green. Squash / Zucchini / Courgette can be eaten raw or cooked in soups, stews, sandwiches, salads, baked goods, and more.
Squash / Zucchini / Courgette contain a variety of vitamins, minerals and plant compounds, which offer health benefits, ranging from improved digestion to a lower risk of heart disease. They are also rich in water and fiber, two compounds which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders.
Tomatoes - a juicy and sweet fruit from the nightshade family native to South America, generally accepted as a vegetable. Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple; and many subspecies of tomatoes exist with different shapes and flavor. Consumed raw in salads and sandwiches, or cooked in stews, soups, grilled.
Tomatoes are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, folate, as well as lycopene - a potent antioxidant. Studies show that tomatoes and tomato products may reduce your risk of heart disease, protect against several cancers, and is good for bone health, as well as being beneficial for skin health, as it may protect against sunburns.
Potatoes - a versatile root vegetable and a staple food in many households. They can be boiled, baked or steamed and consumed with the skin intact.
Potatoes are rich in vitamins, minerals and antioxidants. Studies have linked potatoes and their nutrients to a variety of impressive health benefits, including improved blood sugar control, reduced heart disease risk and higher immunity. Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control.
Carrots - a crunchy root vegetable, which come in many colors, including yellow, white, orange, red, and purple.
Carrots are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health.
Mushrooms - a fungus, with thousands of species identified, but only about two dozen are widely accepted for use as food. Some mushrooms have a rich umami (savory) taste, making them a good meat substitute. Others feature more delicate, earthy flavors. Some of the most popular mushrooms are:
Chanterelle - shaped like a trumpet.
Cremini (baby bella) - firm and dark.
Enoki - small white stems with caps.
Maitake - dimpled and spongy.
Oyster - fan-shaped with a thin cap.
Porcini - thick-stemmed with a reddish-brown cap.
Portobello - brown with a thick, large cap.
Shiitake - ivory-colored stem and a dark brown cap.
Mushrooms contain health-boosting vitamins and minerals, along with protein and fiber, all of which which may help boost your immune system, protect brain health, maintain heart health, and improve gut health. Mushrooms also contain ergosterol, which turns into vitamin D when exposed to ultraviolet light, which can potentially be enough to meet 100% of your vitamin D needs for the day. Something to try at home:
Slice one portabella or three smaller, white button or cremini mushrooms.
Leave them in direct sunlight for as little as 15 minutes. And there you have it - a vitamin D-rich mushroom to help you meet your daily levels!
Beetroot - a root vegetable, also known as red beet, table beet, garden beet, or just beet. There are numerous types of beetroot - yellow, white, pink, or dark purple. Beetroots are delicious raw but more frequently cooked or pickled; their leaves - known as beet greens - can also be eaten.
Beetroots are packed with essential nutrients and are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. They have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
(Early) Cabbage - belongs to the Brassica genus of vegetables, which includes broccoli, radishes, and Brussels sprouts. It comes in a variety of shapes and colors, including red, purple, white, and green, and its leaves can be either crinkled or smooth.
Cabbage is especially high in vitamins C, K and high in potassium. It also contains insoluble fiber, which promotes regular bowel movements. Cabbage may help lower the risk of certain diseases, improve digestion, reduce inflammation and may help lower high blood pressure levels.
Onions - are bulb-shaped root vegetable, closely related to chives, garlic, scallions, shallots, and leeks. Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw. Onions vary in size, shape, and color, but the most common types are white, yellow, and red. The taste ranges from mild and sweet to sharp and spicy, depending on the variety and season.
Onions consist mostly of water, carbs, and fiber. Their main fibers, fructans, can feed the friendly bacteria in your gut. Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, and are rich antioxidants, which may lower blood sugar levels, improve bone health, and reduce the risk of several types of cancers. It is important to note that colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.
Garlic - a plant in the Allium (onion) family, closely related to onions, shallots, and leeks. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. The strong taste of garlic complements most savory dishes, particularly soups, sauces and dressings.
Garlic is rich in vitamin C, vitamin B6, and manganese. It contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer’s disease and other types of dementia. It is believed that garlic may help prevent and reduce the severity of illnesses like the flu and common cold, it can improve blood pressure and appears to have some benefits for bone health by reducing oxidative stress.
seasonal fruits {zones 4-6} - august
Apricots - stone fruits, which are round and yellow, they look like a smaller version of a peach but share the tartness of purple plums. Apricots can be eaten fresh, dried, baked and can be enjoyed on their own or added to salads, stews, sides, or desserts.
Apricots are an excellent source of vitamins A and C, beta carotene, lutein, zeaxanthin, contain numerous antioxidants, most notably flavonoids, and are a good source of soluble fiber. The compounds in apricots may help protect your body from oxidative stress, which is linked to many chronic diseases, protect your eyes against damage and may boost digestive health.
Pears - a sweet, bell-shaped fruits with a light green or greenish yellow color skin and a soft white flesh that surrounds a core containing seeds. Pears can be eaten fresh with their skin on or used in main dishes, baking and desserts, and are especially delicious when roasted or poached.
Pears are especially rich in folate, vitamin C, copper, potassium, a good source of polyphenol antioxidants and dietary fiber. The beneficial compounds in pears may help reduce inflammation and protect against certain diseases, help promote bowel regularity, constipation relief, and overall digestive health; may help reduce your risk of type 2 diabetes due to their fiber and anthocyanin contents, can boost heart health by improving blood pressure and cholesterol, and may reduce stroke risk. Many of the fruit’s beneficial compounds are in the skin, so it is important to eat them with the skin on!
Raspberries - the edible sweet & tart berries of a plant species in the rose family. There are many types of raspberries — including black, purple and golden — but the red raspberry is the most common. Raspberries are a versatile fruit that can be incorporated into breakfast, lunch, dinner or dessert, as well as jams and jellies. Buy fresh raspberries in season or purchase them frozen to use at any time.
Raspberries contain many important vitamins, minerals, including fiber and vitamin C, and are high in antioxidants, which may protect against cell damage as well as reduce your risk of certain chronic diseases. Raspberries may positively impact your blood sugar and contain beneficial compounds that may combat various cancers, including those of the colon, breast and liver. Raspberries may also reduce arthritis risk and decrease signs of aging.
Plums - a medium-sized stone fruit that are extremely nutritious. They can be consumed raw on their own, or enjoy them in smoothies and salads, as well as prepared in jams and jellies.
Plums contain many vitamins and minerals, in addition to fiber and antioxidants, that may help reduce your risk of several chronic diseases, aid bone health, help reduce inflammation and protect your cells from damage by free radicals. Plums are also effective for relieving constipation.
Watermelon - a bright red, juicy and sweet fruit with little seeds embedded throughout that is the perfect treat to quench thirst during the summer heat. Mostly eaten fresh on its own or in fruit salads, in recent years a trend of grilling watermelon has become more popular.
Watermelon contains a variety of nutrients, including potassium, magnesium, and vitamins A and C, which may boost heart health, reduce muscle soreness, and decrease inflammation.
Melons / Cantaloupes - a juicy and sweet orange summer fruit that is as nutritious as it is delicious. Can be enjoyed fresh as a snack, in smoothies, salads, as a sorbet, or also grilled for the more adventurous souls.
Cantaloupe is very high in beta-carotene, which once absorbed in our system can help support eye health, red blood cells, and the immune system. Cantaloupe is also high in vitamin C, folate, fiber, potassium and other vitamins and minerals, which may reduce the risk of some cancers, address memory loss due to aging, reduce your risk of heart disease and diabetes, and aid nerve health and proper muscle contraction.
Peaches - a small fruit with a fuzzy peel and a sweet white or yellow flesh, peaches can be eaten on their own or added to a variety of dishes. They can be eaten raw, baked, grilled, broiled, or sautéed and are easily incorporated into warm or cold dishes alike.
Peaches are rich in many vitamins, minerals, and beneficial plant compounds, as well as full of antioxidants and may protect from heart disease, cancer, moisture loss in your skin, among several other benefits.
Figs - a fruit the size of a thumb, resembling a teardrop, filled with hundreds of tiny seeds, and have an edible purple or green peel. The flesh of the fruit is pink and has a mild, sweet taste. Figs can be consumed fresh or dried; fig leaves, or fig leaf tea is also beneficial to add to your diet. Be sure to only use dried figs in moderation due to their sugar content.
Figs - and their leaves - are packed with nutrients and offer a variety of potential health benefits. They may promote healthy digestion, decrease your risk of heart disease, and help you manage your blood sugar levels. Be warned that overconsumption of figs may cause digestive upset or diarrhea due to their anti-constipation effects, and may also interfere with blood thinners, due to being rich in vitamin K.
Grapes - a kind of berries, are the fruit of a woody grape vine. Grapes can be red, green, purple, and seedless grapes. They can be consumed fresh as a snack, added to smoothies and salads, or prepared as juices, jelly/jam, and wine.
Grapes contain many important vitamins and minerals, including copper and vitamins B and K, as well as high in antioxidants. The compounds and antioxidants in grapes may protect against heart disease, chronic health conditions, high blood sugar, may help prevent common eye diseases, and may improve memory, attention, and mood, as well as protect against Alzheimer’s disease. As a good source of water and fiber, grapes may help relieve constipation and are a natural source of melatonin, a hormone that may improve your sleep quality.
Blueberries - grow on a flowering shrub that produces small berries with a flared crown at the end with a bluish, purple hue. Blueberries can be consumed fresh, frozen or prepared as jam/ jelly.
The two most common types are:
Highbush blueberries - the most common cultivated variety.
Lowbush or “wild” blueberries - typically smaller and richer in some antioxidants.
Blueberries are high in fiber, vitamin C and vitamin K and may have the highest antioxidant capacity of all the popular fruits and vegetables. Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer. The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease, to aid brain function and delay mental decline, to improve insulin sensitivity and lower blood sugar levels.
