In North America, with few exceptions, we are fortunate enough to be able to eat any fruit and vegetable, no matter the time of year.
However, reclaiming seasonal foods means making the most of their flavor and their many benefits. Eating seasonal and local is also an ecological choice and a great way to encourage Quebec producers. Overview of the fruit and vegetable basket for the month of June!
On the way to the stars of June
Spring is coming to an end and it is the turn of the beautiful summer days to take place. Thanks to the warm and sunny days of June, Mother Nature offers us harvests with enticing colors and smells! Don't miss the opportunity to cook these star products:
For the vegetables: asparagus, chicory, nappa cabbage, field cucumber, courgette (zucchini), herbs, garlic flowers, green onions, raw lettuce, radish in sheets, fiddlehead.
For fruit: early strawberries, rhubarb.
Remember that an adult should aim to eat at least seven servings of fruits and vegetables every day. One serving is the size of a tennis ball, equivalent to 125 ml (1/2 cup), raw or cooked(for dried fruit, calculate 60 ml instead and for lettuce, 250 ml). The exceptional nutritional value of fruits and vegetables is essential for the maintenance of good he alth. Eating enough of it helps reduce the risk of suffering from diet-related chronic diseases such as cardiovascular disease and cancer.
Five seasonal recipes to discover
When shopping, pay close attention to where the food comes from. If you have the choice between two identical products, choose the one grown in Quebec. Not only does the locally harvested fruit or vegetable offer exceptional freshness, it contributes to the he alth of the local economy. Seasonal foods are also at their peak in terms of nutritional value and flavor, simply because they are picked when ripe.
Refreshing cilantro-tahini vinaigretteWith the arrival of summer comes the desire to eat beautiful, fresh salads bursting with color. This vinaigrette, made with cilantro and fresh parsley, will quickly become one of your favorite recipes! Its green color testifies to an extraordinary richness in nutrients. You will be able to indulge yourself with greed, because, unlike traditional vinaigrettes, this one does not contain oil. Instead, you'll find a small amount of tahini, this fragrant sesame butter. Be sure to enjoy it with your favorite greens, but also on your grilled fish and with your crackersfavourites.
Arugula Salad with Goat CheeseArugula, known as arugula in English, is a green that packs a punch! Its slightly peppery flavor is a bit pungent and bitter to the bite. Moreover, in pasta and on pizzas, arugula is a hit! In salads, it is the ingredient that often makes all the difference. Here, you'll love the combination of the smooth, creamy flavor of goat cheese and the sweetness of cranberries. According to your inspiration of the moment and the harvests available, add to this salad pieces of lightly blanched asparagus, slices of radish leaves or cubes of field cucumber.
Savoury pasta with arugula pesto and walnutsPesto, of Italian origin, is traditionally composed of a mixture of basil, walnuts pine, garlic, parmesan cheese and olive oil. In this original version, it is rather the arugula that is in the spotlight. On pasta, you will love it! Don't forget to add this summery pesto to your pizzas, sandwiches and grilled dishes such as steaks and chicken.
Peach, Strawberry and Goat Cheese Pizza on the GrillEver barbecued pizza? Do not wait any longer! This sweet and s alty recipe leaves no one indifferent. The combination of the fruits with the fresh mint definitely tastes like summer! If you are not fond of goat cheese, go for it instead with slices of Brie cheese, slightly melted. Pigas desired! Note that it is usually in early July that the early varieties of Ontario peaches arrive on the market.
Tartare of two salmon with strawberriesThis is a great recipe to prepare without turning on the stove or the barbecue. Great for evenings when the heat wave has set in! Made with salmon and avocado, this recipe contains an excellent dose of heart-he althy fat. Depending on your desire, you can reduce the amount of mayonnaise and add a little more yogurt. Note that sriracha sauce is a type of hot sauce made from peppers, sugar, garlic and vinegar. It is great for enhancing tartars, but also scrambled eggs, Asian dishes, dips and potatoes.
To discover other great recipe ideas, generous with fruits and vegetables, visit jaime5a10.ca.
Discovering rhubarb
Did you know that rhubarb is a vegetable? Even if it is associated with pies and compotes, rhubarb is indeed a vegetable… which is eaten like a fruit! Once the leaves have been discarded (they are toxic), the rhubarb is eaten raw or cooked. Its tangy taste benefits from being combined with sugar or s alt. Nutritionally, one stalk (51g) of rhubarb is 48% water and contains 11 calories, 0.9g fiber and 44mg calcium. As the season is short, it is better to take advantage of it now. And to do so, there is nothing like a good piece of homemade piehot with rhubarb and strawberries. With a scoop of vanilla ice cream, of course!
By Julie DesGroseilliers, Dt. P
Nutritionist and spokesperson for the I like 5 to 10 servings a day campaign
