Nutritionists from the University of Maryland Medical System regularly contribute guest posts to the Picture of Health blog.
Not only is summer filled with fun events like Orioles games, concerts and festivals in downtown Baltimore, it is also the time to enjoy fresh, local and, frankly, delicious food.
The warm weather brings about a plethora of fruits and vegetables from local farms. You can find these products at farmers markets all over the city. There are around 13 farmers' markets in Baltimore city alone. Visit Baltimore.org or the USDA's National Farmers Market Directory to find a farmers market near you.
Farmers' markets are usually relatively inexpensive so you can get more bang for your buck while supporting your local community. As a bonus, fresh and locally grown produce is packed with nutrients.
And it is not just farmers' markets where you can find these local treasures. Grocery stores also carry produce from local farms. Look for signs with a description of the farm the products come from or ask a produce employee.
What food items should you look for?
• Zucchini: Zucchini's peak season is June through late August. This green veggie is packed with vitamins A and C, as well as fiber. Sauté it in a little oil and garlic and throw it in some pasta, roast it in the oven, or shred it and bake a loaf of zucchini bread.
•Peaches: This sweet summer treat is in season from May through late September. Peaches contain vitamins A and C, potassium and antioxidants. Slice peaches into yogurt for a nice and satisfying breakfast, bake up a peach crumble or cobbler, or throw it on the grill for a healthy dessert at your next barbecue.
•Corn: This summer staple is available from May through September. Sweet corn contains B vitamins such as thiamin, niacin and riboflavin, as well as fiber to keep you full. Grill it at your next barbecue, shave some into a salad for added crunch, or get creative and make a corn and Maryland blue crab soup.
•Watermelon: There is nothing better than chowing down on a juicy slice of watermelon on a hot summer day. This fruit peaks from mid-June to late August. It is an excellent source of vitamins A and C, and is low in calories, averaging just 50 calories per cup. Add it to your fruit salad, mix sweet and savory by combining it with fresh mozzarella, basil and a drizzle of honey for a side salad, or blend it to make a refreshing drink.
•Basil: This herb also peaks in the summer. Basil contains antioxidants called flavonoids, vitamin A and lots of minerals. Sprinkle this versatile herb on pizza, add it to your pasta dishes, or spice up your next cocktail.
•Blueberries: Blueberries are a nutrition powerhouse because they are packed with antioxidants, as well as vitamin C and fiber. Put them in a salad or smoothie. Or you can get creative with Family Fresh Meals' frozen yogurt covered blueberries: Dip blueberries in vanilla yogurt and freeze them for a healthy dessert. (familyfreshmeals.com
Other seasonal produce to look out for include eggplants, plums, tomatoes, summer squash and figs. With the variety of fresh produce available this summer, the possibilities are endless to incorporate them into your daily meals.