Hello, June!
Named after the Roman goddess Juno – the goddess of marriage and childbirth, June is also the month with the longest daylight hours of the year in the Northern Hemisphere. Markets are no longer a sea of green, but are getting colorful with different veggies and fruits and all around people seem livelier and full of energy for the upcoming summer!
And now a little bit more about the seasonal vegetables and fruits available during the month of June …
seasonal veggies {zones 4-6} - june
Peas - green peas, or “garden peas,” are small, spherical seeds that come from pods. Technically, they are part of the legume family, which consists of plants that produce pods with seeds inside (like lentils, chickpeas, beans and peanuts), but are most often referred to as a vegetable. There are several different varieties of peas available, including yellow peas, black-eyed peas and purple peas, with green peas being the most frequently consumed. Peas can be found being sold either fresh, frozen or canned.
Green peas contain good amount of vitamins, minerals and antioxidants, and also are high in fiber and protein, which is why they are so filling, good for blood sugar control, and help with digestion by maintaining the flow of waste through your digestive tract and keeping gut bacteria healthy. Green peas have several properties that may help prevent and treat some chronic diseases, such as heart disease, cancer and diabetes.
Kale - a cruciferous vegetable, closely related to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts. There are many different types of kale - with leaves being green or purple, and have either a smooth or curly shape. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves with a hard, fibrous stem. Kale can be consumed either raw, in salads and smoothies, or cooked.
Kale is a nutritious food rich in antioxidants, low in calories and contains several important nutrients, including vitamin K, vitamin C, manganese, and beta-carotene, which provide support for eye health, heart health, and more.
Scallions - an allium (Latin for "garlic") vegetable with hollow, tube-like green tops that have a mild, oniony zing, and a small, white bulb end with a sharper bite. Both the leaves and bulb of the scallions are edible and have a mild, gentle flavor compared to regular onions. Can be consumed raw in salads and as garnishes for soups and stews, can be grilled whole, can be pureed and used in sauces.
Scallions are rich in vitamin K, helps your blood clot and keeps your bones strong, vitamin C, helps protect your cells from damage, and folate, which aids in DNA production.
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.
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!
Arugula - a peppery, distinctive-tasting cruciferous green that originated in the Mediterranean region. It is also known as rucola, salad rocket, and Italian cress. It can be enjoyed in salads, pestos, and as an addition to sandwiches and wraps.
Arugula is a nutrient-dense food that is high in fiber, phytochemicals, and in several vital nutrients - calcium, potassium, folate, vitamins C, K, A.
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.
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!
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.
Asparagus - a member of the lily family, this delicious and versatile vegetable comes in various colors: green, white, and purple. Asparagus can be consumed raw or cooked and are easy to incorporate into your daily diet - add it to salads, soups, pastas and stir-fries.
Asparagus is an excellent source of essential vitamins and minerals, especially folate (vitamin B9) and vitamins A, C and K. High in antioxidants, which prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease, it is a good source of fiber, and contains potassium, a mineral that can help lower high blood pressure.
Lettuce - a leaf vegetable that has different varieties - butterhead, crisphead, loose leaf, or romaine lettuce. Often consumed raw in salads, sandwiches, or wraps, but also used in soups sometimes.
Lettuce is a versatile vegetable loaded with antioxidants and good-for-you nutrients, with dark green and red lettuce leading the charts in vitamin A, K and lutein. 95% of the lettuce weight comes from water, so it also helps with hydration. Additionally, eating lettuce prior to a meal helps you feel more full, which helps prevent overeating.
Radishes - a root vegetable that belongs to the cruciferae or mustard family. Their skins can be red, black, yellow, purple, and pink, and they have a spicy, peppery taste. Radishes are grown and consumed throughout the world, being mostly raw as a crunchy salad vegetable, pickled, or as garnishes in soups (mostly in Asian cuisine).
Radishes are rich in vitamin C, antioxidants, and certain compounds that help manage blood sugar levels, help the liver rid of toxins, help manage blood flow, aid digestion, and because of their natural antifungal properties can help stop the growth of infection-causing fungi. Radish leaves should not be overlooked as well, as they may be the most nutritious part of the plant! They contain more protein, calcium, vitamin C, iron, and antioxidants than the root.
seasonal fruits {zones 4-6} - june
Strawberries - bright red, juicy, and sweet berries, which originated in Europe in the 18th century. Usually consumed raw and fresh, strawberries can also be used in a variety of jams, jellies, and desserts.
Strawberries are an excellent source of vitamin C and manganese, and also contain decent amounts of folate (vitamin B9) and potassium. Thy are rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Cherries - small stone fruits that come in a variety of colors and flavors. There are two major categories — tart and sweet cherries, with colors that vary from yellow to deep blackish-red. They are mainly consumed fresh, but can also be prepared as compotes, jams, syrups, and used in baked desserts.
Cherries are a good source of vitamin C, potassium, and fiber. They are high in antioxidants (helps reduce chronic disease risk), contain anti-inflammatory compounds (have powerful heart-protective properties), and melatonin (may help improve sleep quality in some people).
Consuming cherries, especially tart cherry products like juice and powder, may improve athletic performance and reduce exercise-induced muscle damage and soreness. Research also indicates that the powerful anti-inflammatory properties of cherries may benefit those with arthritis and gout.
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!
