In June, the choice of seasonal fruits and vegetables greatly increases through gardens and markets … We must therefore take the opportunity to fill us up with good vitamins and antioxidants!
Among them, I have a soft preference for beets, strawberries and tomatoes that are all good and very easy to find and to cook. Here are some explanations about these fruits and vegetable and very easy and fast Summer recipes.
It is an excellent source of antioxydants : its flesh is rich in flavonoids and its leaves provide beneficial carotenoids for eye health and to fight against certain cancers. Beetroot is also a rare source of betalains, powerful antioxidants with anti-inflammatory and anti tumor.
Ingredients: ½ small red cabbage, cooked beetroot, 1 medium red onion, 50 g dried cranberries, 4-5 finely chopped radish. Sauce: 1 tbsp. tablespoon sherry vinegar, 1 tablespoon walnut oil, a teaspoon of soy sauce.
Wash and finely chop the onion and cabbage, add the diced beetroot, radish and cramberries. Toss with the sauce.
It is also a source of antioxidants: among them, the anthocyanins, that protect the heart, and ellagic acid, known for its antioxidant, antimicrobial and antiviral properties. The strawberry is also an excellent source of vitamin C.
Super Smoothie Strawberry and Chia seeds
Ingredients: 200g strawberries, mint leaves, 2 milky yogurts or soy yogurts, 1 tablespoon honey, 1 teaspoon chia seeds.
Soak the chia seeds in yogurt and place the mixture in the fridge. Wash strawberries. In a blender, add the strawberries, yoghurt mixture and chia seeds, mint. Mix. Pour into a glass and enjoy.
Note that chia seeds are high in fiber, protein and omega 3.
It contains mainly carotenoids : the most abundant is lycopene, a pigment that gives it its bright red color. The antioxidant activity of tomato protects body cells from damage by free radicals and prevents the development of cardiovascular disease and some cancers.
In addition to its important antioxydant role, tomato have cholesterol-lowering effects and anti-inflammatory.
The skin of the tomato is the richest part in anti oxidants. Products derived from tomato (tomato sauce, concentrated …) thus would be more concentrated in lycopene than fresh tomatoes. The problem of these industrial products is they contain a lot of sugar and salt unfavorable to health, we can then make our homemade ketchup!
Ingredients (for 2 jars): 2 kg of ripe tomatoes, 2 onions, 2 garlic cloves, 15 cl of balsamic vinegar, 70 grams of brown sugar, 2 tablespoons honey, 2 teaspoons salt, 1 teaspoon pepper, 2 cloves, 1/2 teaspoon paprika, 1 teaspoon cinnamon
Wash and dry the tomatoes. Cut the tomatoes into 6, put them in a casserole with onions and garlic cloves, peeled and coarsely chopped. Place on brisk fire and cook a little half hour. Pass through a food mill, fine grid, to obtain a slurry. Pour into a saucepan, add the vinegar and spices and cook 3/4 hour to halve and get a syrupy consistency. Mix if you want to remove any bit. Add sugar and return to the heat for 1/4 hour. Pour into jars. Store in the refrigerator 3-4 days before eating. You can keep this ketchup for 2-3 months in the refrigerator.
I hope that you’ve appreciated these small dietary recommendations …
Emilie is coming back on Tuesday for a post about motherhood …
See you soon,