Summer’s a great time to sample a variety of colorful fruits and vegetables. My family has fallen in love with multi-colored carrots, especially the purple ones with yellow centers! Markets are filled to the brim with interesting seasonal fare, and the brighter, the better. Filled with beneficial carotenoids, colorful plant-based foods are good for us, and they add a “wow factor” to our plates. The following are a few interesting and nutritious produce ideas to tempt your family at the table this season.

Potatoes

Potatoes come in a variety of shapes, sizes and colors. Look for white, gold, purple, red, and their orange cousins, the yam and sweet potato. Carb-rich vegetables loaded with potassium, potatoes can be prepared in a variety of ways, and are most nutritious when eaten with their skins on.

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Cherries

From yellow Rainiers to burgundy Bings, cherries are a summer delight. From sweet to tart, in pies or by the handful, these mini-fruits are rich in antioxidants and are sure to satisfy.


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Bell Peppers

Bell peppers have come a long way since the green standard of my childhood. Today we have an abundance of sweet red, yellow and orange, in addition to the more bitter green. It is interesting to note that all peppers start out green, and that different varieties mature to different colors. Add them to a salad, or serve them roasted or steamed, for a healthy dose of vitamin C and carotenoids.

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Carrots

Rainbow carrots are all the rage and I must say that each color has its own unique sweetness. They are beautiful raw or steamed. In addition to traditional orange, they range in color from white to yellow, and from red to purple. My kids love biting into purple carrots with yellow centers. From the fiber to the carotene and vitamin A, carrots are winners!

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Tomatoes

Tomatoes come in shades of yellow and red, orange and green. From quirky-shaped heirloom delicacies to hothouse varieties, there’s something for everyone. Grape and cherry tomatoes are convenient snacks, while meaty plum tomatoes make for thick sauces. Eaten like a fruit, or sliced for sandwiches, the tomato is versatile and nutritious. Loaded with antioxidants, vitamins A and C, tomatoes have much to contribute to a healthy diet.

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Berries

Berries come in a great variety of colors and flavors. Raspberries can be red, golden or even white. We have blackberries, strawberries, gooseberries, wineberries, cranberries, elderberries, blueberries, and the list goes on. Your region may be rich in particular types of berries. Find out what they are and sample them with your family. Berries are rich in the antioxidants that may help fight illness-causing free radicals. Besides that, they are great for nibbling!

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Chard

Chard, or Swiss chard, is a green leaf vegetable with red, white or yellow stalks, that packs a vitamin A punch. Eaten steamed or sautéed, it’s a nice addition to any meal, and adapts to a great variety of seasoning from Asian to Italian style.

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Cauliflower

Cauliflower is available in a variety of shades, including traditional white, purple, green and orange. The colored varieties have the most beta-carotene and vitamin A. Delicious raw with dip, or batter-dipped and quick fried, cauliflower is a mild, nutty-flavored vegetable you’re sure to enjoy.

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Melons

The time is ripe for taking a bite out of a juicy wedge of chilled, sweet melon. There’s something for everyone, from the familiar to the exotic. My family has recently taken a liking to yellow-fleshed Sugar Baby Watermelons and orange-fleshed (yes, orange!) Honeydews. Summer just wouldn’t be complete with a cookout culminating in a watermelon dripping, seed spitting extravaganza in our backyard.

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Be healthy! Eat a rainbow! Try some colorful fruits and veggies with your family this summer!

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