Tuesday

Vitamin-Packed Summer Produce

Watermelon is high in vitamin A, C, and B6. It is also a great source of potassium. Watermelon is about 90% water, so it helps keep us from dehydrating in these hot summer months. It is also low in calories so it is a tasty treat that won't sabotage your goals.


Cantaloupe Much like watermelon, cantaloupe is high in vitamin A, C, B6, and potassium. 

Summer squash is a good source of Protein, Vitamin A, Vitamin K, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium, and Manganese. It tastes delicious lightly brushed with olive oil, a dash of salt and pepper, and grilled. It makes a great colorful and healthy addition to your summer bbq.

Red Bell Peppers- This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin B6 and Folate. I love to slice up red bell peppers and eat them as a snack or toss them into my summer salad for more color and flavor.

Basil is also a good source of Protein, Vitamin E (Alpha Tocopherol), Riboflavin and Niacin, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese. Try this basic pesto recipe and toss it onto your favorite whole grain pasta.

2 cups pack basil leaves
2 cloves of garlic
1/4 cup toasted pine nuts
2/3 c olive oil
salt and freshly ground pepper
1/2 Parmesan cheese 

Place the basil, garlic, and pine nuts into a food processor. Pulse until coarsely chopped. Slowly stream in the olive oil. Once incorporated, stir in the Parmesan cheese and salt and pepper to taste.

Peaches are one of my favorite summer snacks and they are delicious all by themselves. They  contain dietary Fiber, Vitamin A, Niacin and Potassium, and a very good source of Vitamin C.



There are so many different fruits and vegetables that are in season in the summer. Instead of digging into the unhealthy summer foods choose fresh fruits and veggies and you will be sure to hit your fitness goals before summer's end.

 

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