Basil, like mint, has essential oils in the leaves that aid in digestion and soothe irritated intestines. It also has anti-bacterial properties as well as free-radical scavenging, anti-cancer effects. Add basil to salads and fish dishes or serve with fresh tomatoes and mozzarella.
Corn is a good source of Vitamins C and E, folic acid, and magnesium. It is loaded with complex carbohydrates (the source of the sweetness) and surprisingly is also a good source of essential fatty acids. Additionally, corn contains flavonoids and carotenes, especially lutein, which protects again both heart and eye diseases. Make a fresh black bean and corn salsa by combining ½ cup corn, ½ cup black beans, ¼ cup chopped red onion, ¼ cup chopped tomato, ¼ cup scallions, salt, pepper, and juice of a lime. Mix up and serve as an alternative to tomato salsa or as an accompaniment to meat dishes.
Cucumbers have a high water content which makes them a refreshing treat. But they are also a good source of Vitamins A, C and folic acid as well as the minerals silica, magnesium and potassium. Silica, found primarily in the skin of cucumbers, is an essential ingredient in the strength of our connective tissues (muscles, tendons, ligaments, cartilage and bone). Cucumbers can also be used topically to treat skin inflammation and irritation as a result of their caffeic acid content, a compound that has antioxidant, anti-inflammatory as well as anti-carcinogenic properties. Make a soothing toner for sun burnt or irritated skin by simply juicing a cucumber (or puree in the blender and then strain through cheesecloth). Keep fresh cucumber juice in the fridge. Apply to irritated or inflamed skin with a cotton ball.
Mint is more than just a flavoring for gum. The oils in peppermint act as a digestive aid and carminative, soothing irritated intestines and helping to dispel gas. Peppermint contains a compound that has been shown to have anti-carcinogenic properties. It also contains rosmarinic acid, an antioxidant that helps to relieve hay fever symptoms by inhibiting the allergic response. Add mint to water, lemonade, iced tea, or other beverages or toss with cut up melon for a refreshing summertime snack.
Strawberries are loaded with Vitamins C and K, and are also a good source of folic acid and flavonoids. The most prominent group of flavonoids in strawberries is anthocyanidins, which have potent anti-inflammatory and anti-cancer properties. Frankly, strawberries are best when eaten straight up. But you can also slice them on top of spinach salad or serve them drizzled with a balsamic reduction for a simple and healthy summer dessert.
Tomatoes are a fantastic source of Vitamin C, K, folic acid, niacin, biotin, as well as the carotenes, particularly lycopene. Lycopene is responsible for the red pigment in tomatoes. It neutralizes free radicals and has been shown to be very protective against caners of the breast, colon, lung, skin and prostate. Lycopene also has heart protective properties. For a super simple side salad, combine 1 cup chopped tomatoes with ½ cup chopped cucumber, ¼ cup chopped red onion, ¼ cup chopped basil, salt, pepper, 1 tablespoon olive oil and 1 tablespoon balsamic vinegar. Combine and serve alongside grilled chicken or fish.
Watermelon is a good source of Vitamin C, beta-carotene and lycopene, a powerful antioxidant, as well as B vitamins, magnesium and potassium. Boasting a water content of 92 percent, watermelon is also a very tasty and highly nutritious diuretic. Make a refreshingly light summer salad by combining 2 cups chopped watermelon, 1 cup cooked, chopped lobster meat, ½ cup chopped cucumber, ¼ cup chopped red onion, 2 tablespoon chopped mint, salt and pepper.
Published in New Canaan News Review
