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Summer is HERE!

6/21/2017

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Summer is FRESH VEGGIE SEASON!!

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Summer is officially here!!  This is the perfect season for eating fresh fruits and veggies. 

Here are some quick tips to get you eating more fruits and veggies every day. 
A – Apples – Stores for weeks in the crisper.  Pair with a nut butter for a healthy snack. 

B - Blueberries – Keep some frozen ones on hand to add to a smoothie.

C – Cabbage – Great taco topper.  Just shred and serve raw or sauté. 

D – Daikon – Is a root veggie that has a great flavor and crisp texture.  Wash and grate it to use raw or cut into your desired shape and cook it as you would a carrot in soups, or sautéed.  

E – EVERY DAY – EVERY MEAL – Aim to have 1 – 3 types of veggies per meal, every day. 

F – Fruit – Stick with whole pieces of fruit instead of juice.  Limit to 2 pieces per day to control blood sugar.

G – Garlic – It stimulates metabolism and improve digestion. Can be mashed, pounded, pressed, diced, sliced minced or left whole.  When sautéing, take care not brown the garlic or it will become bitter. 

H – Herbs – Use fresh herbs such as basil, cilantro, parsley to liven up your salads, skillet meals and soups.

I – Ice – For lunch on the go, tote your fresh veggie dishes in a insulated bag with an ice pack. 

J – Jicama – Odd looking root veggie that is crunchy and slightly sweet.  Peel, slice, cut and eat raw. 

K
– Kale – Nutrition powerhouse.  Use baby kale in smoothies or salads.  Larger leaves are great in stir-fries or soups.

L – Lettuce – Keep a bag of organic of lettuce on hand for quick salads.  Tons of varieties available. 

M – Mushrooms – Cremini, Portobello and Button mushrooms are available year-round.  Raw for salads, add to kebobs or stir-fries.

N – Napa Cabbage – Is very low in calories and in sodium.  Excellent source of folic acid and vitamin A.  The blanched leaf makes a flexible wrapper for sandwiches or tacos. 

O – Olives – Contain 88 percent fat and fat spells flavor.  They make a great portable satisfying snack.

P – Parsnips – Is a relative to the carrot and looks like an oversized albino carrot.  Its flavor is much sweeter and nuttier than a carrot.  They can be boiled, roasted, or streamed.  Are great mashed. 

Q – Quick – Do a little prep and keep cut veggies in your fridge for snacks or easy meals.

R - Red Peppers – Great source of vitamin C. Use raw in salads or as a finger food.  They can be roasted, grilled, broiled, sautéed or stuff.  Can be added to soups and stir-fries.

S - Sweet Potatoes – Unlike potatoes and other starchy veggies, sweet potatoes help stabilize blood sugar levels and improve the response to the hormone insulin. 

T – Tomatoes – Technically considered a berry since they are pulpy and contain one or more seeds.  But in 1893 it was legally classified as a veggie because it is used as a veggie.  I love roasted cherry tomatoes.  Start with clean cherry tomatoes, toss with olive or coconut oil, salt & pepper, layout evenly on a baking dish and cook at 375⁰ for 15 – 20 minutes till their skin splits. 

U
– Veggies are the Ultimate Carb!

V –  Variety, eat the rainbow.  Set a goal to have one or more type of veggie at every main meal.

W – Watercress – Has a mustardlike bite and aroma but is cooling and refreshing to the palate rather than fiery.  Have it raw in salads or sandwiches. 

X – eXperiment – Veggies are so versatile.  To learn more ways on how to cook them.  Sign up for my free cooking veggie guide.   

Y – Yam   They have more fiber and vitamin A than your potato.  They can be roasted, baked, stuffed and pureed. 

Z – Zucchini – Invest in a spiralizer to make zoodles.  Great tasty substitute for pasta. 

Have a GREAT summer!!!! 

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    Hello!  I'm Jori Zimmerman, a nutritionist and owner of Nutrition Savvy.  I work with individuals that are looking to make dietary and lifestyle changes that will lead them to living a healthier and higher quality of life. 

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Nutritionist Lake Havasu City
Jori Zimmerman, Nutritionist and Owner
Jori@nutritionsavvy.biz
303-585-1025
Lake Havasu City, AZ 86404
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