1. Beets and beet greens
Beets pack a one-two punch when you buy them whole and eat them from root to shoot: The beetroot satisfies the sweet tooth and provides energizing carbohydrates, while the tender beet greens balance things out with a mildly astringent flavor and a host of B vitamins and minerals to help you use those carbs.
Keep in mind that your eyes need protection from the summer sun's UV rays just as much as your skin does. Since beets and beet greens are rich in beta-carotene, lutein and zeaxanthin, they're proven to help reduce the risk of sunlight-related eye problems, including diseases of the macula and retina. To maximize the benefit of beets' nutrients, steam the beetroots for 15 minutes. Then, give the beet greens a quick wash and chop, and toss them with the cooked beetroots, some orange segments and your favorite fruity vinaigrette for a summer-worthy side dish.
Try:
• Beet Risotto
• Beet Salad
• Cold Beet Borscht
• Sesame Wilted Beet Greens
2. Swiss chard
Swiss chard is a favorite amongst backyard gardeners because it is so robust and easy to grow. A distant relative of celery, chard is a plant with a very high water content, particularly in the stem. This makes munching on Swiss chard a healthy choice for hydration during the warm summer months. Chard is most readily available in June and August, and the leafy green can be blanched and frozen for year-round enjoyment. And who wouldn't want to enjoy it all year round? Swiss chard boasts one of the highest levels of vitamin K, surpassed only by kale, spinach and collard greens. One cup of boiled Swiss chard provides over 570 micrograms of this bone-building nutrient – that's over 700 per cent of the daily requirement! Swiss chard is also packed with beta-carotene and vitamin C, which help counteract the aging effects of summer sun.
Try:
• Swiss Chard Gratin
• Chicken and Swiss Chard Fusilli
• Hot Swiss Chard and Artichoke Dip
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