Seasonal foods and summer menu

When you hear the word “summer”, what do you think of first?

A basket of freshly picked cherries or a portion of grilled vegetables? A cool salad on vacation by the sea or a tabbouleh for when you decide to surprise your loved ones with something new? In summer, the colors bloom on the plate, the menu diversifies, and we move towards a greater consumption of fruits and vegetables. But how do we take advantage of seasonal foods and integrate more fruits and vegetables into our diet? We’ve specially created a mini-guide of delicious recipes that focus on summer produce for the whole family, from a flavorful oriental salad to a refreshing fruit smoothie and a side of baked vegetables. What do you say? Do you want to discover them together?

In June, the season brings us a wide variety of fruits and vegetables ready to be integrated and enjoyed. Among the most popular are new potatoes, strawberries, raspberries, blackberries, cherries, peaches, watermelon and yellow, tomatoes, cucumbers, green beans, zucchini, eggplant, and lettuce. And regular consumption of fruits and vegetables only benefits the immune system. Raspberries contain powerful antioxidants, including vitamin C and anthocyanins, which can help fight oxidative stress and inflammation. Zucchini is rich in potassium, a mineral that can help maintain heart health by lowering blood pressure. And eggplants are an excellent source of dietary fiber, which can help promote digestive health.

So, not only does the fresh taste of summer fruits and vegetables intoxicates us, but also the health benefits. The only question remains: how do we integrate them into seasonal recipes?

Falafel salad

Ingrediente

• 600 gr. Falafel meatballs
• 200 gr. cream cheese light
• 70 gr. broccoli
• 80 gr. cherry tomatoes
• 100 gr. boiled beetroot
• 100 gr. salad
• 75 gr. mustard seeds
• salt, pepper, and vinegar

Summer is the kingdom of salads! A Greek salad that combines sweet tomatoes, crunchy cucumbers, and feta cheese. An Oriental salad or Tabbouleh using couscous or bulgur as a base, together with tomatoes, cucumbers, mint, and parsley. Or maybe even a refreshing fruit salad, a great dessert or snack option. But we thought of something new today: falafel salad with beet cream.

Put the beet cut in half in the oven (180 degrees) for 15 minutes. After baking, leave to cool. On a baking paper, in the tray, add the falafel and put it in the oven (180 degrees) for 12 minutes. Add cream cheese, beets, salt, and pepper to a blender, then mix until a compact cream is formed. For the sauce, add the mustard, honey, salt, pepper, and vinegar to a bowl and mix well.

Pro tip: Falafel meatballs can be replaced according to preferences with meat alternatives. To make the process more efficient, choose a top boneless leg that is sliced into small pieces, browned on the grill or in the oven and added to the salad.

Chicken drumsticks with vegetables in the oven

Ingrediente:

• 1 beetroot
• 1 sweet potato
• 1 eggplant
• 2 carrots
• 4-5 new potatoes
• 1 parsnip root
• chicken wings

Place the chicken drumsticks in the oven and let them brown for 30-40 minutes. New potatoes, beetroot, aubergines, sweet potatoes and carrots are perfect for baking, add color to any plate, have health benefits and, let’s not forget, are absolutely delicious. Choose the mix of vegetables you want and you’re ready to go. Rinse the vegetables in water and cut into pieces. They are placed in an oven tray and sprinkled with olive oil, sprinkled with aromatic herbs, salt and pepper and baked in the oven until nicely browned.

Pro tip: If you want to experiment with unusual shapes, vegetables can be thinly sliced and turned into vegetable chips. Read the recipe in the Agricola Association’s Balanced Diet Guide.

Conclusion of the day?

June is the perfect month to enjoy a variety of fresh fruits and vegetables. From a refreshing fruit smoothie, to tantalizing salads with Falafel patties, to a delicious portion of baked vegetables, we have countless options to enjoy seasonal foods. What is special about these recipes? They bring more color, health, and flavor to the table. Do not forget that home-cooked food is the healthiest and most delicious!