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5 Vegetables to Enjoy this Summer

Posted by Jessica Falchek
Jessica Falchek
Jessica Falchek is the Public Relations and Marketing Manager for Whitsons Culinary Group. Jessica manages th...
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on Monday, 24 July 2017 in Health & Nutrition

Summertime is a great time to improve your health by eating healthy and it’s also a great time to try new in-season vegetables.  Here are five delicious and nutrient-rich vegetables that will fill your plate with color this summer.



Avocados: A foodie favorite and a great source of the “healthy fat,” monounsaturated fatty acids (MUFA), avocados are at the top of the veggie list for our favorite summertime vegetable. Native to South Central Mexico, this green veggie containing a single large pit and buttery smooth texture when ripened, can be enjoyed in many forms. From salads to dips and even smoothies, avocados have a unique nutty taste that has become a favorite among vegetarians and vegetable lovers for its high protein content. 





Zucchini: Zucchinis are in season and are an excellent and nutrient packed vegetable that can be enjoyed in a multitude of ways.  From pastas to breads, zucchini’s are an excellent source of vitamin C and magnesium, vitamin A, potassium, copper, omega-3 fatty acids, protein and B vitamins. When choosing zucchini’s it's best to select a small to medium sized zucchini that is firm and feels heavy. The skin of the zucchini should be blemish free, bright green and smooth. 







Cucumbers: Not only is the cucumber a great addition to salads, but they are also a nutritionally beneficial vegetable.  Cucumbers are roughly 96% water which will help you keep hydrated.  They are a great source of potassium and are said to protect from neurological diseases due to their content levels of fisetin, an anti-inflammatory flavonol essential for brain health. When selecting cucumbers, choose a  dark green color and firm cucumber that is blemish free. Cucumbers are tastiest when served raw such as in a salad or with a dip. 






Arugula: Part of the cruciferous family of vegetables along with broccoli, brussel sprouts, and kale, arugula, however, is in a league of their own when it comes to flavor.  Most commonly consumed fresh in salads, arugula can be a great topping for veggie pizzas, omelets, and pasta dishes.  When selecting arugula, select bundles with large leaves, without holes, tears or yellowed edges.  Choose arugula with roots still intact as this will help retain its freshness for a longer period.






Hot Peppers: Bringing the heat and flavor to your summer menu, hot peppers are an amazing vegetable that can play an important role not only in digestive health but also in the prevention of diseases. Jalapenos, habaneros, cayenne, cherry and even bell peppers can all help to decrease cholesterol absorption, allowing excess cholesterol to be eliminated from the body.  Studies have also shown that hot spices can also improve digestion and increase blood flow and circulation. Peppers can be enjoyed raw or cooked in a sauce. Add some spicy flavor to your next lunch meal to enjoy the nutritional benefits of peppers!


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Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

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Jessica Falchek is the Public Relations and Marketing Manager for Whitsons Culinary Group. Jessica manages the company’s public relations efforts, developing press releases and maintaining media relations as well as developing social media strategies and campaigns. She is an avid blogger, social media influencer, photographer, designer, videographer, and editor-in-chief of Whitsons’ e-newsletter overseeing the corporate website, school nutrition portals, and Whitson's Career Connections social pages. Jessica also oversees the development of campaigns and programs such as Chefology101 and Elmers Organic Garden. Jessica brings to her position years of experience in marketing brand management, public relations and product development within the food manufacturing industry. Connect with Jessica on Twitter @JessicaFalchek!


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