Why eat seasonal fruits and vegetables? This allows, in the first place, to contribute to the protection of the environment. Because the products do not arrive from the end of the world to our plates by boat, plane or refrigerated truck and, if they are grown in France, they are not grown in gigantic overheated greenhouses.
Eating in season also means giving yourself the opportunity to consume locally and to promote short circuits and the fair remuneration of producers. Seasonal fruits and vegetables are supposed to meet our nutritional needs depending on the time of year and temperature variations in particular. Finally, on the plan tasteseasonal vegetables are much better!
Full of water, sun and colorful as you wish, summer vegetables are plentiful and can be eaten cooked or raw. There are, of course, a thousand recipes for summer salads, which are excellent from a nutritional and taste point of view, but that will not be discussed here. We offer you five recipes light, concocted with our expert Raphael Gruman, nutritionist in Paris and Deauville, to consume these sunny vegetables with panache and imagination.
Cut your garlic clove into small pieces and place them at the bottom of your dish. Cut the vegetables into even slices and arrange them upright in your dish, alternating them. Drizzle with olive oil. Season with salt and pepper and bake in an oven at 180° for an hour.
Eggplants and zucchini will provide a good dose of fiber to the body. I recommend tasting them with the skin on, to get an even larger portion of fibre. Onion and garlic are so-called sulfur compounds, they bring sulfur to the body. This mineral is very good for the heart and helps prevent cardiovascular disease.
Tomato is rich in lycopene, a natural antioxidant and anti-inflammatory, which is also good for the heart. It is also one of the few molecules that activate its benefits when exposed to high temperature.
The Provencal herbs will bring some minerals, but above all they bring flavor and will spice up the dish without adding salt.
This dish will be perfect with an animal protein, meat or fish and a portion of brown rice.
Cretan stuffed eggplant
- Minced meat
- Feta cheese
Cut the aubergines lengthwise, brown them in a sauté pan, skin side down, in a little olive oil so that they don’t stick. Empty the aubergines and mix the flesh with the tomato pulp. Cook the quinoa. Mince and brown the garlic and onions, add the minced meat and the vegetables. Cut the feta into small cubes, add them to the stuffing as well as the quinoa. Stuff the eggplants. Bake for 45 minutes at 180°.
I recommend stuffing this eggplant with ground beef, rather than stuffing. It is a fairly low fat meat, generally 5%, while the stuffing is much fattier. It is a recipe that requires little or no fat, which makes it particularly interesting. Feta completes protein intake and will also provide calcium to the body.
As with the tian provençal, this recipe is good for the heart thanks to the sulfur of garlic and onion. It is also antioxidant and anti-inflammatory thanks to the lycopene contained in tomato pulp.
For an even more balanced recipe and a dish that is self-sufficient, a portion of quinoa is incorporated into the eggplant stuffing. We then find ourselves with the triptych of proteins, vegetables and complex carbohydrates; perfect !
Asparagus and artichoke risotto
- Artichoke hearts
- Risotto rice
- White wine
- Parmesan cheese
- Olive oil
- Vegetable broth
Peel the asparagus. Prepare the broth with the asparagus peelings. Strip the artichokes, cut the hearts into four and brown them in olive oil. Fry the rice in a saucepan with olive oil, wet it with the white wine and wait for it to evaporate. Pour the broth, add the asparagus tips. Leave to cook on low until the rice is soft, add the artichokes. Season and sprinkle with parmesan.
This is an ideal recipe that offers a perfect “detox and drainage” combo. The artichoke is renowned for its detox effect on the liver. It activates the production of bile acid which cleanses the liver. Asparagus has draining diuretic properties that prevent water retention and flush toxins out of the body.
This dish will be sufficient on its own for dinner in particular, during which you can easily do without animal protein. To avoid throwing the artichoke leaves, also known for their detox effect, in the trash, I recommend overcooking them, blending them and eating them the next day, for example, in soup. This soup will also be very rich in fibre. Another anti-waste advice, asparagus tails can also be eaten as a soup.
Beet and cucumber gazpacho
- Olive oil
- Tabasco (for those who like it spicier)
Mix the cucumbers, beets and garlic in a blender. Add olive oil and a few drops of tabasco if desired. Season to your liking.
The beetroot and cucumber gazpacho is a very good starter, light and fresh, really ideal in summer when you are often less hungry than in winter. Beetroot is a superfood, very rich in antioxidants and also rich in fiber, which has a very good effect on the colon and transit. Cucumber is a food that helps drain the body in addition to being really very light.
To complete this meal, you can then eat melon with Parma ham or tomato-mozzarella. We stay on seasonal foods and a healthy meal. You can also consume this gazpacho as a drink during the day, which will have an appetite suppressant effect and will allow you to be stuck until the next meal.
Salmon stuffed peppers
- Olive oil
- Lemon juice
Slice the onion and chop the salmon. Cut the peppers in half lengthwise, remove the seeds and stuff them with the chopped salmon, mixed with lemon juice. Brush with olive oil and bake for 15 to 20 minutes at 200°.
Peppers, like all colorful vegetables, are antioxidant foods. Salmon is a fatty fish that will provide omega 3, these essential fatty acids for the body and the cardiovascular system. It is also a recipe that allows those who are not fish lovers to consume it with relish.
I advise to accompany the preparation with coral lentils or beans which are also summer legumes – in order to increase the iron and protein intake – or possibly with wholemeal tagliatelle.