The star fruits and vegetables of the summer – Kitchen

Let’s take into account the seasons to compose our plates! It is a guarantee of flavor, good health, economy and respect for our planet.

The artichoke

With its fine chair and delicate taste, it is an excellent natural source of fibre, including inulin which nourishes the good bacteria of the intestinal flora. Essential when we know the essential role of this one on our health! Raw (the little purple called “poivrade”) or cooked, it adapts to your desires.

Choose it well: a dense head, tight leaves, and a slightly damp stem, guaranteeing freshness.

The extra trick: the stem of the artichoke must be kept until cooked because it protects it from oxidation. Once cooked, consume it within 24 hours; beyond that, it could develop toxic molds.

Eggplant

This ratatouille star has more than one asset with her beautiful purple skin, smooth and shiny, which is a concentrate of protective antioxidants against premature aging. In addition, eggplant is one of the least caloric vegetables and its chair is satiating, which makes it an ally for the waistline (provided you do not gorge it with oil!). And it would also be effective in regulating cholesterol in the blood.

Choose it well: to taste them tender and less bitter, it is better to choose the smaller ones.

The extra trick: there are several varieties, the taste of which is similar, but allowing you to play with shapes and colors for recipes.

The cucumber

Its high water content (96%!) makes it refreshing, diuretic and draining. In fact, it is easily digested, especially since it is so rich in fiber, especially in its skin, that it is preferable to keep at least one strip out of two. On the other hand, people with fragile intestines should not abuse it and remove the seeds in the center.

Choose it well: the smaller it is, the fewer seeds it has and the more concentrated it is in flavor.

The extra trick: known to be eaten in sticks as an aperitif, on its own as a starter or mixed in a mixed salad, it also lends itself to quick cooking (2 to 3 minutes in the pan, 30 seconds in the microwave under cling film, 5 8 minutes steamed). To test !

The courgette

Present all year round on the stalls, it is finer and tastier in summer. The opportunity to take advantage of its high potassium content, which stands out from other vegetables and has a beneficial effect on blood pressure. It also contains a lot of vitamin C which does not like the heat of cooking; this is an opportunity to innovate for summer meals by eating it raw, grated or in thin strips like pasta!

Choose it well: yellow, white, gray, or in different shades of green! Their varied colors depend on the existing varieties.

The extra trick: it replaces butter in a cake, while providing softness, and without its taste being felt.

The tomato

Essential for starters and savory summer dishes, it is nonetheless a fruit (in the botanical sense). Anyway, we like it because almost 13 kg are consumed per household and per year! Low in calories and refreshing, it is very rich nutritionally with a high content of vitamins C and A, favorable fiber for transit and antioxidants with protective effects for the skin and sight, and certain cancers.

Choose it well: green tomato contains solanine and tomatine, toxic substances. But the dose is so low that it poses no problem for our health.

The extra trick: consume the cooked as often as possible! Lycopene, a powerful antioxidant, is released under the effect of heat and is better assimilated by our body.

The FIG

White, black, red, purple or two-tone, it is a gourmet fruit. Its amount of carbohydrates (sugars) is above the average content of fresh fruit. This is no reason to deprive yourself of it – without abusing it – because it is an excellent source of interesting fibers to naturally activate transit. Consume its antioxidant-rich skin.

Choose it well: buy it well perfumed, because once picked, it does not ripen any more.

The extra trick: raw or cooked, it goes with everything (or almost) as a starter, main course and dessert.

Currant

This small berry with a tangy taste is one of the least sweet and least caloric fruits. And it’s a treasure trove of vitamins and minerals.

Choose it well: fragile, it can easily be damaged or crushed. Take a look before you buy it.

The extra trick: the small red clusters are a delight as an aperitif.

The melon

Delicately fragrant and with a refreshing, sweet flavor, melon is particularly rich in potassium, which is important for cardiovascular function and blood pressure. It also has a good amount of vitamin A and C for healthy eyes, skin and tone, as well as vitamin B9, important for pregnant women. Melon is well moisturizing due to its good water content.

Choose it well: weigh it, as it should be heavy and dense, and smell good.

The extra trick: when the peduncle (on which the stem rests) comes off, the melon is good to eat.

A good wash

Too bad to peel fruits and vegetables! Their skin is often so rich in nutritional benefits that it is recommended to eat it, after cleaning it. To do this, soak the food for 15 minutes in a mixture of white vinegar and water; for example a cup of vinegar and the double in water.

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