Summer Fruits and Veggies

I am always shocked when I hear someone say that they don’t eat fruits and vegetables. They say that fruits and veggies are high in sugar and causes weight gain. Really, your telling me that fruits and veggies from the earth is why a woman has a muffin top or a man has a tire? Well, I think to myself that a pound bag of m&m’s or eating banana splits causes weight gain, certainly not fresh fruit and vegetables!

Well I am here to tell you that fresh fruits and vegetables are not responsible for weight gain. I really love the summer season as fruits and veggies are at its peak. Two of my favorites are fresh local corn and summer peaches.

Did you know that a 1-cup serving of corn provides 5 grams of protein, which is about 10 percent of the recommended daily allowance. The protein you'll get from corn contains all of the essential amino acids, but does not have a sufficient amount of lysine to be considered a complete protein. You can fill in the lysine you need by consuming beans, eggs, poultry and lean meat. You don't need to eat complete proteins at every meal, as long as you eat a variety of foods over the course of one day and get your recommended daily allowance. Women should consume 46 grams of protein daily, while men need 56 grams.

Corn is also high in fiber which binds with cholesterol and carries it out of your system, which helps lower levels in your blood and reduces your risk of cardiovascular disease. The Institute of Medicine established the recommended intake for fiber based on the amount needed to protect your heart. You'll get 4 grams of fiber from 1 cup of cooked corn, which is 16 percent of women's and 11 percent of men's daily intake.

Corn possesses several characteristics that support weight management, but also has one potential downside (corn is also high enough in carbohydrates that it moderately boosts blood sugar). One benefit is that it's low in calories, with 1 cup providing just 143 calories. About 73 percent of corn consists of water. This helps manage weight because water adds bulk without contributing any calories. As a result, you can eat a reasonable portion, get full and still stay within daily calorie goals. Another benefit comes from the protein and fiber, both of which make you feel full and help maintain satiety for a longer period of time. 

Peaches, with their soft skin and sweet flesh, are a summertime staple. One of the largest fruit crops grown in the United States, peaches provide a great deal of nutrients with few calories and no fat. Peaches are a healthy way to fit in one of your daily servings of fruit. Did you know that one large peach, about 2 3/4 inches in diameter, contains just 68 calories and no fat. Eating peaches instead of more fattening, processed snacks, such as chips, baked goods, cereal bars and cookies, can help you manage your weight. Peaches are naturally sweet and can replace some of the added sugars in your diet. Use them to top unsweetened whole-grain cereal, plain yogurt or plain low-fat cottage cheese, or in a salad or as a dessert instead of choosing versions of these foods sweetened with high-fructose corn syrup or cane sugar.

Slow Cooker Corn & Red Pepper Chowder:

Ingredients:

• 2 tablespoons olive oil
• 1 medium yellow onion, diced (about 2 cups)
• 1 medium red bell pepper, seeded and diced
• 3 medium Yukon Gold potatoes, diced (about 3 cups, or 1 pound)
• 4 ears of fresh corn kernels
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/8 teaspoon cayenne pepper
• 1 teaspoon kosher salt
• 1 cup soy or almond milk
• Additional salt & freshly ground black pepper to taste
• Chopped red bell pepper, corn kernels, and sliced scallions to garnish

Instructions:

1. Heat the olive oil in a medium saute pan over medium heat. Add the onion and cook, stirring occasionally, until transparent and soft, about 5 minutes. Transfer the onion to the slow cooker, along with the red bell pepper, potatoes, 1 cup corn, broth, cumin, smoked paprika, cayenne pepper, and salt.
2. Cook on low for 8-10 hours or on high for 4-6 hours, until the potatoes are tender.
3. Turn the slow cooker off and remove the lid. Allow the soup to cool slightly. Using an immersion blender or working in batches with a regular blender, puree the soup. Return it to the slow cooker and turn it back on.
4. Stir in the remaining 3 cups corn and soy milk. Cover the slow cooker and cook on low for another 20-30 minutes, until heated through. Season with salt and pepper to taste.
5. Serve topped with additional corn, diced bell pepper, and/or sliced scallions.

Grilled Peaches with Honey and Balsamic

Ingredients

3 Peaches, halved and pitted

• Extra Virgin Olive Oil for brushing
• Good Quality Honey
• Lavender Infused Balsamic Glaze (or any balsamic)

Directions

Heat grill to medium-high.

Brush peaches with olive oil. Place cut-side down on hot grill. Cook for about 3-5 minutes, or until the peach feels slightly softer.

Set peaches on plates, and drizzle honey and balsamic glaze over top. 

There are many ways to eat fresh fruits and vegetables and how to prepare them for delicious eating! For more information, contact me at Rachel@livehealtlhynyc.com