Summer! I can taste the sweet watermelon and feel the juices quenching my thirst. Is there a favorite summertime fruit or vegetable you look forward to each year? When thinking about sweets and produce, does your mind automatically go to fruit?? While summertime fruits are plentiful, did you know that some vegetables are also sweet? In this month’s articles, you’ll learn about including sweet fruits and vegetables on your plate.
-Stephanie |
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Naturally Sweet Summer
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Including sweet vegetables in your meals and snacks gives you a burst of flavor and often provides some different textures. Here are some ideas:
Podded Peas: There is a wide variety of podded peas, including sugar snap peas and snow peas. You might think that having “sugar” in the name means the sugar snap peas are high in sugar. In a ¾ cup serving, you only get 3 grams of sugar.
You also get 3 grams of fiber and 2 grams of protein. As a bonus, the fiber in sugar snap peas is a prebiotic, which helps feed the bacteria in your microbiome.
Carrots: Bright orange and full of flavor, carrots are known to help your eyes. One cup of carrots has over 300% of your daily Vitamin A needs. Vitamin A helps protect your eyes. They are also high in Vitamin C, which helps your immune system stay strong.
One cup of carrots contains 5 grams of sugar and 3 grams of fiber. (Remember, we’re talking about whole carrots, not carrot juice that has the fiber removed.) The fiber helps slow down digestion, meaning that your blood sugar stays stable.
Jicama: You’ve probably seen this roundish, brown root vegetable in the produce section and thought, “What the heck is that?” When you cut away the rough brown exterior, you’ll discover refreshing and slightly sweet, crisp, white meat.
You might have encountered this vegetable in salads as white, crunchy sticks. It’s easy to prep and include in a salad or enjoy as a snack. One cup of jicama slices has 6 grams of fiber and just 2 grams of sugar. It is also an excellent source of Vitamin C, which helps your immune system.
Corn: There’s nothing quite like fresh summer corn. When you bite down on it, the sweetness and the pop of texture compliments many dishes. You can eat it on the cob, as a side dish, or toss it in a salad.
Yellow corn is rich in the phytochemicals, lutein, and zeaxanthin, that help keep your eyes healthy and may even help prevent cataracts. One cup of corn has 9 grams of sugar, 3 grams of fiber, and almost 5 grams of protein. When corn isn’t in season, you can still reap the benefits from frozen or canned varieties.
Bell Peppers: Red, yellow, and green bell peppers are an easy way to add color, crunch, and a little sweetness to a dish or snack.
Using different colored bell peppers also gives you a variety of antioxidants. One cup of bell peppers provides 4 grams of sugar and 2 grams of fiber. They are also rich in Vitamin C, with one cup giving you almost 200% of your daily needs.
When looking for something a little sweet, remember you’ve got more options than fruit and candy. Including more sweet vegetables gives you fiber, vitamins, and antioxidants in amounts you can’t get anywhere else. Try adding some of these to your pate and let me know what you think!
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7 Ways to Sweeten Up Your Summer
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1. Start the day with a berry smoothie! Add a scoop of protein powder and flaxseed or cod liver oil for an extra nutritional boost. Blend blueberries, strawberries, blackberries, a banana, and your choice of milk or a non-dairy alternative.
2. Snack on red bell peppers. Nutrient-rich, high in fiber, and the perfect snack when craving a crunch! Try dipping them in fresh hummus or Greek yogurt for additional protein.
3. Making a salad? Forget the iceberg lettuce and toss together spinach, kale, red cabbage, arugula, and romaine lettuce instead.
4. Add “juicing” to your nutrition regime. Juicing is a quick and convenient way to pack in 5-7 servings of fruits and vegetables! Kale, spinach, apples, berries, carrots, cucumbers, and ginger are among the most popular ingredients. They make an excellent juice blend, but they also provide a variety of colors to maximize the nutritional benefits you get from this one drink!
5. Freeze fruit for a sweet treat! Frozen grapes, cherries, and berries make a great snack or after-dinner treat.
6. Make a hearty sandwich. Transform the traditional sandwich into a summer sensation. Add spinach, red bell peppers, tomatoes, cabbage, cucumbers, shredded carrots, and avocado for a nutritious and delicious meal.
7. Brighten up your plate with a pop of color. Watermelon, kiwi, or mango slices added to a meal of grilled chicken, steamed broccoli, and brown rice can do wonders for the overall appearance and presentation.
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Featured Recipe
Sweet Summer Splash!
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It’s no secret that staying hydrated is essential, especially during the hot summer months. Here are some easy steps to give your water some flavor without unnatural additives.
Step 1: Fill a pitcher or water bottle with water.
Step 2: Infuse with a few fresh slices of fruit such as cucumber, watermelon, lemon, lime, or berries. Make sure to wash the produce before adding it to the water.
Step 3: Enhance the flavor with fresh herbs such as mint, rosemary or basil.
Step 4: Enjoy!
A few combos that are sure to make a splash include:
- Cucumber + Mint
- Strawberry + Lime
- Strawberry + Basil
- Raspberry + Mint
- Grapefruit + Rosemary
- Watermelon + Mint
- Lemon + Lime
You may find after the first day the flavor starts to diminish. You can change it daily or, for cucumber water, it usually holds flavor for about three days.
Fresh tip: Change water every 2 - 3 days!
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Be Inspired
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"Summer has a flavor like no other. Always fresh and simmered in sunshine."
- Oprah Winfrey
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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