Share Pin Email
feature image
Live Fresh

The Best Foods to Buy at the Farmers’ Market This Summer

Stock your produce drawer with these five seasonal staples that are at their freshest, tastiest, and most nutritious peak right now.

35
Author Image
Naturopathic Medical Advisor
SHARE:

Every shopping trip to your local farmers’ market can feel like a food adventure, trying new flavors or picking up favorites that you’ve waited three long seasons to eat. A smorgasbord of bright, colorful, wild and wonderful produce of all shapes and sizes await your selection. While your wide eyes search for robust new flavors, colors, and textures to add to your next meals, don’t forget to grab these five seasonal staples, too, that are packed with health-promoting nutrients, according to the latest science.

1. Basil

Pass the pesto, please. Several recent studies show that basil may help suppress the rise in blood glucose after a meal. Scientists say these findings could eventually lead to an effective treatment for people living with diabetes in the near future. This yummy herb is also really low in calories and high in nutrients including beta carotene, lutein and zeaxanthin, which are all good for the eyes. It also contains vitamin K for bone health, and antioxidants orientin and vicenin. In one small study published in DARU Journal of Pharmaceutical Sciences, a cream containing basil extract was found to moisturize skin and reduce wrinkles. Maybe that’s why Madonna was taking a basil bath in April?

2. Peas

Peas are a legume, which makes them another potential diabetes fighter. For a study published in Clinical Nutrition this March, researchers analyzed more than 3,300 people at high risk of cardiovascular disease but without type 2 diabetes. After four years, they discovered that those who ate more than 3 weekly servings of legumes (including lentils and beans) had a 35 percent lower risk of developing diabetes compared to those who ate only 1.5 servings a week. A high-fiber food, peas slow down the digestion of sugar, which is good for diabetics and people with pre-diabetes. Peas are also high in a polyphenol called coumestrol. A Mexican study reported that 2 micrograms of coumestrol daily may help prevent stomach cancer. A cup of peas has at least 10 micrograms.

3. Wild Blueberries

Wild blueberries are easiest to find at farmers’ markets. These remarkable berries are considered a super-fruit and have been shown to have a host of potential benefits, including inhibiting the growth of breast cancer, reducing cholesterol, and blood pressure, alleviating hypoglycemia, and protecting against Alzheimer’s. Most recently British scientists asked healthy 65- to 77-year-olds to consume a concentrated blueberry juice or a placebo daily. Those who drank the supplement showed improved activation in brain areas associated with cognitive function.


Related: A Beginner’s Guide to Growing Your Own Food



4. Radishes

These peppery, anti-inflammatory veggies give you a big nutritional bang for your caloric buck. An entire cup of sliced radishes has a mere 19 calories and nearly a third of your recommended daily vitamin C. This serving size also contains 7 percent of both your potassium and fiber. In Chinese medicine, radishes are believed to eliminate stagnant food and toxins in the digestive track. And back in 19th century Europe, people added radishes to rich meals to regulate the production and flow of bile, which helps your body digest fattier meals. Try different varieties, such as watermelon, which looks like the fruit when sliced, for new flavors and colors.

5. Summer Squash

Bumper crops of zucchini and yellow and grey squash—often in heirloom varieties—show up at farmer’s stands this time of year. Take advantage of all the tasty options. Summer squash are rich in leutin, a carotenoid shown to fight cataracts and age-related macular degeneration. In addition to keeping your eyes healthy, squash is also high in potassium. Your body uses this essential electrolyte to build muscle, break down and use carbs, control the electrical activity of the heart, and more. Try this delicious summer squash soup recipe chilled or warm.

Creamy Summer Squash Soup

Ingredients
1 tablespoons olive oil
2 cloves garlic, minced
4 medium yellow summer squash, seeded and cubed (about 3 cups)
1 1/2-2 cups reduced-sodium chicken broth
1/4 teaspoon Himalayan salt
1/8 teaspoon black or white pepper
1 tablespoons lemon juice (optional)
1/8 teaspoon hot pepper sauce (optional)
2 teaspoons shredded Parmesan cheese (optional)
1 teaspoon grated lemon peel

Directions
1. Heat oil in a saucepan over medium-high heat. Add onions and saute until soft. Add garlic and cook a minute longer.

2. Add the squash and saute for 3 minutes.

3. Stir in broth, salt, and pepper to taste. Bring to a boil. Reduce heat, cover, and simmer for 5 minutes or until squash is tender.

4. Transfer soup to a blender and mix until smooth. Return all to the pan.

5. Stir in lemon juice and hot pepper sauce, if using; heat through. Sprinkle each serving with cheese, if desired, and lemon peel. Serve warm or chill and serve cold.

Yield
Approximately 1 quart, or 2-4 servings

By

SHARE:

Comments (0)

Load More

Find us on Instagram

@LIVESONIMA
  • “Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.”
—Lao Tzu, philosopher and poet

Find 20 more brilliant insights on our website, shared from some of the world's most inspiring thinkers — all on love! 💖 Link in bio. .
.
.
.
.
.
#loveislove #loveislove🌈 #lovequotes #loveyourself #loveisallcolors #selfawareness #meditationchallenge #selflessservice #mindfulnessquotes 
#yogalifestyle #yogaliving #positivenergy #positivelifestyle #positivemindpositivelife
#mindfulliving #livewell #livefree #livefit #sonima #livesonima #healthylivingrevolution #healthierchoices  #balancedlife #createbalance #createhealthyhabits #mindbodyconnection #meditatedaily #meditationinspiration #saturdaymorning
  • .
.
If you have an umbilical hernia, modify your practice by putting less stress on your abdomen. Reduce the intensity and duration of the practice and avoid straining or lifting a lot of weight, which can increase intra-abdominal pressure and worsen the hernia. 
Always make sure to consult your doctor before returning to or beginning a yoga practice with any kind of hernia, or physical health concerns. 🙏🏽
  • The Yoga Sutras are full of ancient wisdom to help cultivate more peace of mind during troubling times. 
Here in sutra 2.33, Patanjali states: “vitarkabādhane pratipakṣabhāvanam” which translates as, “One must cultivate a mental attitude that counteracts the doubts and uncertainties that trouble us.” .

Read the full article as @andrew.hillam explains the valuable significance of this practice and suggests ways to incorporate this age-old advice on how to overcome negative thoughts into your daily life. (Follow the link in our bio) 🙏🏽 .
.
.
.
Photo by @danielletsifoto 🧡 of @sharathjoisr during #sharathjoisusa2019 .
.
.
.
#ashtangayoga #ashtangalove #ashtangavinyasayoga #fitnessmotivation #ashtangafamily #sonima #livesonima #yogahealing #yogaheals #beyondasana #yogaoffthemat #liveyoga #livefit #livehealthy #sharathjois #guruji
#sharathtour2019 #yogalifestyle #yogaliving #positivenergy #positivelifestyle #positivemindpositivelife
#mindfulliving #livewell #thursdaymotivation #thursdaythoughts #yogasutra #yogasutras
  • 3 Ayurvedic Tips to Release Summer Heat:

1. Chill yourself by eating more cooling foods like berries, cucumber, or mint tea.

2. Use coconut oil for massage and practice slow restorative types of exercise.

3. Try cooling pranayama (breathing exercises) and integrate a regular time for calming meditation (see our feathered video). .

For more great ideas and helpful hints on how to rebalance your overheated system during these hot summer months, check out the link in our bio! 🥵 .
.
.
.
.
.
.
#summerheat #tuesdaytransformation #tuesdaymotivation #transformationtuesday #tuesdaymorning #tuesdaymotivation #yogalifestyle #yogaliving #yogadiet #positivenergy #positivelifestyle #positivemindpositivelife 
#mindfulliving #livewell #livefree #livefit #sonima #livesonima #healthylivingrevolution #healthierchoices  #balancedlife #balancediet #createbalance #createhealthyhabits #ayurvedalifestyle #ayurvedaeveryday #ayurveda #ayurvedicfood #ayurvedicmedicine
  • Looking for a delicious and healthy dinner idea? 
Try this soba noodle recipe! 🍜

Not only does it provide an excellent source of fiber (9 grams) but it also contains tons of vegetarian protein (18 grams)! Using sesame oil, garlic, and ginger in place of traditional soy sauce cuts down on sodium and allows the natural flavour of the bok choy, peppers, and carrot to really shine through.
🥢

Get the full list of ingredients along with the recipe on our website: See our bio link! 😋
.
.
.
.
.
.
#weekendvibes #sundaydinner
#sobanoodlerecipe #noodlebowl #wellnessjourney #wellnessthatworks #yogalifestyle #yogaliving #positivenergy #positivelifestyle #positivemindpositivelife
#mindfulliving #livewell #livefree #livefit #sonima #livesonima #healthylivingrevolution #healthierchoices  #balancedlife #veganrecipes #veganfoodspot #veganfoodlovers #veganrecipe #veganbowl #veganfoodshare #vegannoodles
  • . .

The practice of yoga is found within our relationships and the connection we have to others. Sometimes, at first the practice can feel isolating, but eventually, over time, you will see how it is actually apart of everything that you say and do. In this way, the yoga can start to be realized even within mainstream living.
Receive fresh content delivered to your inbox every week!