10 healthy summer veggies

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Sweet Peppers
By weight, peppers contain more vitamin C than citrus fruits. Although red peppers contain 50 per cent more vitamin C than green peppers, one green pepper still provides more than 100 per cent of the adult recommended daily intake of vitamin C. Red peppers are also a good source of beta-carotene. Did we mention that they're also delicious?

Recipes:
• Bulgur-Stuffed Sweet Peppers
• Two-Rice and Sweet Pepper Pilaf
• Peppers Stuffed with Summer Vegetables and Couscous

Tomatoes
Tomatoes are a source of vitamins A and C and contain a carotenoid related to beta-carotene called lycopene, which is a natural cancer-fighting agent. Cooking a tomato releases the fat-soluble lycopene, so cooked or canned tomatoes – particularly those cooked with a bit of fat – offer more-intense benefits than raw.

Recipes:
• Baked Tomatoes Gratin
• Tomatoes Stuffed with Proscuitto and Vegetables
• Salt Cod Poached with Tomatoes and Peppers

Spinach
Stirring the raw spinach into the hot rice at the last minute to wilt it preserves water-soluble nutrients, such as vitamin C.

Recipes:
• Spinach Pilaf
• Spiced Spinach Omelette
• Roasted Pepper and Spinach Pasta

Garlic and Onions
Many of our recipes include garlic and onions -- and that is no accident. They're healthy and add key flavour notes to thousands of delicious recipes. They also contain sulphur compounds, some of which are believed to protect the heart and lower your risk of cancer.

Recipes:
• Golden Onion Tart
• Sweet Onion and Radicchio Salad with Mustard Vinaigrette
• Twice-Baked Garlic and Roast Tomato Soufflés

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