As summer reaches its peak, gardens and markets overflow with a wide variety of fruits and vegetables. These produce items are in their prime, and eating seasonally means that you are tasting the freshest items with the most nutrients. Not to mention, these produce items are often at the best prices. 

August is a great time to find fruits and vegetables that may not be in season for much longer. Get your hands on them while the gettin’s good for the final month of summer. You can enjoy crisp vegetables, juicy melons, and a variety of stone fruit. Incorporating seasonal produce items into your diet can not only enhance your meals, but also boost your health. What’s in season during August? Continue reading to learn about a variety of August’s best fruits and vegetables. 

August Fruits That Are In Season

Peaches

Nothing quite like a juicy, refreshing peach on a hot summer day. You can always differentiate a peach from a nectarine because the skin is slightly fuzzy. They come in yellow and white varieties and boast high amounts of vitamins A & C, fiber, antioxidants, and other plant compounds that support digestion and boost immune function. Eat them raw or add them to salads, smoothies, desserts, and more. 

Berries

Blackberries, raspberries, blueberries, and strawberries are low-carb fruits that burst with intense flavor and nutrients. All berries are naturally rich in vitamin C and antioxidants, but they also offer vitamin K and fiber. Many research studies confirm that berries contain plant compounds that support brain health and aid inflammation reduction. Enjoy berries in their raw form, or add them to salads, jams, sauces, dressings, or yogurt. 

Mango

Take a trip to the tropics when you indulge in mangos this summer. Packed with lots of antioxidants, fiber, and vitamins A & C, mangos may help support eye health and immune function. Mango is a great fruit to enjoy on its own, but spice things up by seasoning it with some chili powder and lime juice. You can also add mango to smoothies, salads, salsas, chutneys, and desserts. 

Kiwi

Coming in golden and green varieties, kiwis are small fruits that exhibit a slightly sweet and tart flavor. The green kiwis are a bit more sour than the golden ones. They exhibit an impressive vitamin C content, but also offer fiber, antioxidants, vitamin E, and other nutrients that work to enhance immune and digestive function. Slice and enjoy raw, or add to fruit salads, smoothies, and desserts. 

Papaya

With a sweet flavor and soft orange flesh, papaya is a beautiful fruit to enjoy this summer. If you can, get your hands on a Hawaiian papaya, as that type is much sweeter and more flavorful than the larger ones from Mexico. Papayas are naturally rich in vitamins A & C, in addition to papain, a powerful enzyme that benefits gut health. Eat papaya raw with a spoon (just remove the seeds), or add to desserts, puddings, smoothies, salads, and more. 

August Vegetables That Are In Season

Bell Peppers

Did you know that bell peppers contain more vitamin C than oranges? These green, yellow, orange, and red peppers are sweet summer veggies that offer impressive antioxidants, fiber, and vitamins A & C. Studies confirm that they help sustain eye health and enhance immune function. Enjoy them in salads, in stir-fry dishes, on sandwiches, roasted, or grilled. 

Green Beans

Tender, crisp, and highly refreshing with a subtly sweet flavor, green beans provide a lot of fiber, antioxidants, vitamins, and minerals. Green beans have been known to boost eye health and enhance the digestive process. You can add them to salads, enjoy them as a snack, or steam, sauté, air-fry, or grill these nutritious summer veggies. 

Okra

One of the things that people dislike about okra is the slimy texture. That is also why people bread and fry this vegetable, which unfortunately makes it unhealthy. Make okra healthier by grilling it or sautéing it with a little olive oil, onion, and garlic. It is naturally rich in vitamins C & K, antioxidants, fiber, and other plant compounds that aid heart function. 

Spinach

Spinach is one of the most easily accessible leafy greens. Although you can typically find it in grocery stores year round, it is a summer vegetable. It has a mild, subtly sweet flavor and is rich in iron, magnesium, folate, vitamins A, C, & K, and valuable antioxidants. Some studies indicate that spinach offers anti-inflammatory properties and may protect eye health. Consume it raw in salads or smoothies, or sauté or steam spinach. You can even add it to soups or casseroles. 

Tomatoes

Although technically a fruit, tomatoes are typically associated with and used like vegetables. They come in various sizes, colors, and shapes, especially if you get heirloom varieties, which offer the best flavor. Tomatoes are naturally rich in lycopene, a powerful antioxidant that benefits heart health and may reduce the risk of certain cancers. Enjoy tomatoes on sandwiches, in salads, soups, sauces, and roasted dishes, or snack on cherry tomatoes.

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Get ready to enjoy a light and refreshing slaw recipe that is made without mayo or heavy dressing. Sometimes, it’s nice to take a break from the traditional coleslaw and make a lighter variation. This recipe is exactly that, and makes for a perfect side dish, taco topper, or salad substitute if you are cleansing. Plus, the lighter slaw is much lower in calories and fat than a traditional slaw with mayo-based dressing. Cabbage itself is low in calories, but the dressing is where the calories and fat come from. Not in this recipe, though!

You can’t have slaw without cabbage, which offers a rich nutritional profile. Cabbage provides vitamins C & K, fiber, antioxidants, and anti-inflammatory and immune-boosting properties. Some of the antioxidant compounds in cabbage may contribute to DNA protection and offer protection against certain types of cancer. Now, while cabbage is a nutritious ingredient, jalapeños also offer surprising health benefits. Commonly used in Mexican cuisine but popular worldwide, jalapeños are vibrant green hot peppers that are naturally rich in vitamins C, B6, A, & K, in addition to folate, manganese, and beneficial antioxidants.

Several lab studies indicate that capsaicin, an alkaloid compound in jalapeños and other peppers, exhibits strong anti-cancer properties. In fact, it has the potential to kill over 40 types of cancer cells without harming normal, healthy cells. Capsaicin works to fight cancer by stopping the growth and division of cancer cells, slowing the formation of new blood cells around tumors, and preventing the spread to other areas in the body. Will eating this cilantro lime slaw reduce your cancer risk? We can’t speak to that, but the ingredients speak for themselves! We hope you enjoy the slaw!

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Long gone are the days of ketogenic enthusiasts only eating bacon, cheese, beef, chicken, fish, and fat-centric meals. Nowadays, people can incorporate low-carb vegetables and fruit into their keto diet and remain in ketosis. The goal is to prioritize keeping your body in a state of ketosis, during which it uses fat as the primary fuel source, not carbs. In order to reach this state, you have to limit your daily carb intake to 20 to 50 grams (g) per day. 

Due to this low-carb allotment, you have to be very picky about which fruits and vegetables you consume. There are a number of vegetables that contain a lot of carbs, but that isn’t the case for all of them. Many vegetables are keto-friendly and contain beneficial vitamins, minerals, and antioxidants that the body needs to thrive. 

Before you embark on the keto diet, make sure to consult your doctor or a registered dietitian if you have underlying healthy issues. You want to make sure that the diet is right for your body. Once you decide to go keto, you can add some or all of the following vegetables to your diet. 

Cauliflower

Cauliflower is a popular vegetable to enjoy on the keto diet because it is low in carbs and high in vitamins and phytochemicals. Enjoy cauliflower rice or add chopped cauliflower to salads or vegetable medleys. One cup of cauliflower contains a total of 5.3 g of total carbs, 3.2 g of net carbs, 0.3 g of fat, and 2.1 g of protein. It also comes with 320 milligrams (mg) of potassium, making it a great veggie for heart health. 

Bell Peppers

You can choose red, orange or yellow bell peppers, to add much-needed vitamin C (191 mg per cup) to your keto diet. They also satisfy a great crunch without the added carbs of most packaged snack foods, such as potato chips, pretzels, and cookies. You can use slices of bell pepper to scoop up high-fat guacamole or pesto. One cup of red bell pepper contains 9 g of total carbs, 5.6 g of net carbs, 0.5 g of fat, and 1.5 g of protein. 

Arugula

Arugula is a peppery green that will not push you over your daily carb count. You can use it on its own or mix it with other salad greens, such as kale, or pair it with eggs. In one cup of raw arugula, there are 0.7 g of total carbs, 0.4 g of net carbs, 0.1 g of fat, and 0.5 g of protein. Research shows that regular consumption of cruciferous vegetables, such as arugula, can reduce the rate of colorectal and lung cancers.

Mushrooms

Research shows that 30% of the carbs in mushrooms come from fiber. Mushrooms are also one of the only natural food sources of vitamin D, with maitake and shiitake varieties being the greatest sources. One cup of mushrooms contains 2.3 g of total carbs, 1.6 g of net carbs, 0.7 g of fiber, 0.2 g of fat, and 2.2 g of protein. That same cup also provides 223 mg of potassium. 

Zucchini

If you are a keto enthusiast, then you probably know how great zucchini noodles are as a pasta substitute. The key is to not cook them too much, as that helps them retain a little crunch. Zucchini is very versatile, so you can roast it, grill it, fry it, eat it raw, or steam it. One cup of zucchini contains 3.9 g of total carbs, 2.7 g of net carbs, 0.4 g of fat, and 1.5 g of protein. That same serving offers 22 mg of vitamin C and other antioxidant compounds. 

Broccoli

Broccoli can be used interchangeably with cauliflower, as it is essentially the green version. It is easy to steam, but you can also add it to stir-fry dishes, grill it, bake it, or grill it. One cup of broccoli provides a substantial amount of vitamin C (81.2 g), which satisfies 90% of the recommended daily intake (RDI). It also happens to be a great source of vitamin K and folate. One cup of broccoli contains 6 g of total carbs, 3.6 g of net carbs, 0.3 g of fat, and 2.5 g of protein. 

Green Beans

Green beans make for a tasty and nutritious side for many dishes. You can also incorporate them into stir-fry dishes or add them to cauliflower fried rice. Similar to broccoli, green beans are naturally rich in vitamin C and vitamin K. One cup offers 7 g of total carbs, 4.3 of net carbs, 0.2 g of fat, and 1.8g of protein. Try roasting them with some nutritional yeast or parmesan cheese to give a salty, nutty flavor without extra carbs.

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If we can agree on one thing, it’s that we promote the consumption of flavor-packed recipes. A romesco sauce is exactly that: a concentrated, flavorful sauce that has a variety of uses in the kitchen. Consider pesto, for example, which goes great with a variety of ingredients and can function as a sauce or dip. Romesco is similar, in that it is what we like to call: a power condiment. 

Romesco is an institution in the Catalonian region of Spain, containing many of the region’s signature flavors. There are most likely numerous variations of this sauce, but they all usually contain tomatoes, garlic, almonds, red peppers, toast bread, smoked paprika, olive oil, and red pepper flakes. Some people use it to sauce fish, while others like to use it with vegetables. For the sake of the raw vegan diet, we’ve modified the classic romesco sauce and paired it with raw zucchini noodles. 

The great part about this recipe is that it couldn’t be easier to make. As with pesto, you can use a food processor or blender to make this romesco sauce. Alternatively, you can go the old school route and make it in a mortar and pestle. Just keep in mind that going that old school route will result in a more textured sauce, but some argue that it is more flavorful. We’ll leave it up to you to prepare and decide!

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This is not your average fruit salad, people. This jicama salad, known as xec, is a citrus salad from the Yucatan state in Mexico. Xec is actually the Mayan word for salad, or ensalada. It is a quick and easy dish that is a classical side during the Day of the Dead. The ingredients in this salad may change depending on the time of year, as people use the seasonal produce that is available. Typically, though, the salad is made up of jicama, citrus fruit, and either chili powder or freshly diced serrano or habañero peppers. A classic ingredient list is as follows:

• Jicama
• Orange
• Grapefruit
• Mandarin (or tangerine)
• Sour orange
• chili powder
• Salt
• Pepper

In Yucatan, jicama is in season from November to January. It’s very common to see this salad sold by local vendors in markets in Mexico, but the ingredients can vary with the seasons. Mangos come into season during February and dragon fruit, pineapples, and other fruits and vegetables arrive during spring. Feel free to get adventurous with seasonal produce or use this recipe that is a great mix of fresh flavors.

The hardest part of making this fruit salad is the prep work, specifically the peeling of the jicama. Make sure to remove any excess skin and then dice the jicama up into bite-size pieces. It’s very common to squeeze half of a lime over the jicama to help awaken some natural flavor. This process also helps to prevent the jicama from browning.

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These days, there is so much information about various diets benefitting specific organs or systems in the body. Researchers note that the Mediterranean diet promotes longevity and helps reduce inflammation. The DASH diet helps to optimize heart function, while the keto diet puts the body in a state of ketosis to help use fat for energy, which ultimately promotes weight loss. 

If you are trying to adopt dietary habits that promote brain health, the MIND diet may be right for you. A new study, however, states that you can adopt small changes to encourage better brain function. How do you do that? Start by consuming half of a serving of flavonoid-rich foods every day. Sounds simple, right? Continue reading to learn more. 

What Are Flavonoids?

Flavonoids are antioxidant compounds in colorful, plant-based foods, such as oranges, bell peppers, apples, blueberries, strawberries, leafy greens, carrots, and more. Researchers point out the mounting evidence that suggests flavonoids are crucial compounds that may protect the brain as you get older. The results from different studies excite researchers because simple diet changes may prevent cognitive decline. 

How Do Flavonoids Support The Brain?

At Harvard University, researchers observed about 50,000 women with an average age of 48 years old. They also looked at upwards of 27,000 men with an average age of 51. Over the course of the 20-year study, participants answered different survey questions about their food intake. That data was used to determine how many and which flavonoids the participants consumed on a daily basis. 

Researchers also asked the participants to evaluate their cognitive abilities twice over the course of the entire study. This was to observe how their brain function and memory changed over time. At the end of the study, researchers noted that people who ate half a serving of flavonoid-rich foods every day experienced a 20% lower risk of cognitive decline. Of the flavonoids that participants ate, flavones and anthocyanin offer the most protective properties. They were able to lower cognitive decline by 38% and 24%, respectively. Flavones are found in most yellow and orange fruits and vegetables, while anthocyanin exists in blackberries, blueberries, cranberries, and cherries. 

How To Add More Flavonoids To Your Diet

“Flavonoid” may seem like an unfamiliar word, but you already consume this antioxidant if you consume fruits and vegetables. The participants in the study who experienced the best cognitive function at an average of half a serving of orange foods, celery, peppers, grapefruit, apples, and pears. There are other phytochemicals in those foods that also assist flavonoids in their brain-support efforts. Flavones and anthocyanins, as mentioned in the previous paragraph, seemed to promote long-term brain health, though. 

You can snack on these flavonoid-rich fruits and vegetables and you can also include a wide variety of fruits and vegetables in your diet. The more colorful your diet is, the better, so long as you aren’t consuming artificially-colored packaged foods. Those foods will harm your brain, not help it! 

You might want to know when you should start eating for a healthier brain. New habits can seem overwhelming to start, but it’s never too early and never too late. Start enjoying your flavonoid-rich foods today for a healthier tomorrow! Boost your brain health with diet today!

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This isn’t your ordinary vegetable soup because this soup is made with roasted vegetables, which offer deeper, richer flavors and a subtle smokiness. Once you roast your vegetables, blend them together to make a creamy, addictive soup. Although there are many adjectives that can accurately describe this soup, it is simply delicious. Blending all of the ingredients together helps create a rich, creamy consistency. And the great thing about this soup is that is is great for all culinary skill levels. It is very beginner-friendly!

Why should you roast vegetables instead of steaming or sautéing them? While steaming is a great way to cook vegetables, you miss out on the caramelized flavor and delightful smokiness that comes from roasting them. But not all vegetables roast equally, as some take longer to cook than others. For example, it takes longer to roast tomatoes and bell peppers than it does to roast beets and parsnips. Because this recipe contains bell peppers, onions, tomatoes, carrots, and sweet potatoes, make sure to cut them appropriately to ensure even roasting. It is more important to cut the sweet potatoes and carrots thinly and the rest of the ingredients can be roughly the same size.

This recipe includes various vegetables, but you can make this soup with a few adaptations. You can use whatever vegetables you have on hand and incorporate different spices. Do you like a little spice? Throw some cayenne or chili powder into the mix. Consider adding beans for more protein. Opt out of the oat milk if you want a soup made strictly of vegetables. Don’t be afraid to put your own creative spin on this!

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If you didn’t have a reason to fire up the grill, now you do. This grilled vegetable medley is simple to make and exhibits that smoky, charred flavor you want as summer comes to a close. You can turn these grilled veggies into a side dish or make a unique salad. The choice is yours, and we hope that you put your own creative spin on it, as everyone is their own grill master. Just make sure that you don’t burn your veggies to a crisp. You want them to retain some chew and juiciness. Cooking them for too long can dry them out and complete zap them of all their nutrients.

This medley uses red, green, and orange bell peppers, red onion, and zucchini. Feel free to add white button mushrooms, cherry tomatoes, or replace the zucchini with yellow squash. You can even slice up some eggplant if you want! Although we seasoned these veggies with the staples (sea salt, pepper, garlic powder, and onion powder), you can add other herbs that you enjoy. Great herbs to add include rosemary, thyme, oregano, and parsley.

For grilling, we high recommend that you use a grill basket. A grill basket makes it very easy to keep your veggies from falling through the grates. You can also use a skillet-like basket, or a closed basket with lids and handles. That allows you to flip your vegetables. If you do not have a grill, feel free to use a cast iron grill pan and cook the vegetables on the stove. A grill pan will give you the same char marks, just without the open fire char. Both are viable options!

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From non-organic strawberries to green beans and spinach, certain fruits and vegetables make the Environmental Working Group’s “Dirty Dozen” list each year. Government lab tests found pesticide residue in nearly all non-organic grapes, peaches, strawberries, green beans, and leafy greens like kale. 

This Environmental Working Group (EWG) makes an annual “Dirty Dozen” list for grocery shoppers. This list is intended to inform shoppers about the top non-organic fruits and vegetables with detectable levels of pesticides. This year, mustard greens, collard greens, and kale topped the list with the most pesticide residue. Reports detected 103 individual chemicals, while hot peppers were next with 101 chemicals. 

Health experts regularly encourage people to eat more fruits and vegetables, organic or not. If consumers are concerned about pesticide exposure, they can use the EWG’s “Dirty Dozen” and “Clean 15” lists  to make better choices for them and their families. Continue reading to learn more about these lists. 

Which Fruits And Vegetables Are On The “Dirty Dozen” List For 2024?

According to the EWG, the following produce items had the highest levels of pesticides by government testing analysis. Keep in mind that the following fruits and vegetables are not listed in any particular order of pesticide residue. 

• Strawberries
• Spinach
• Kale, collard greens, and mustard greens
• Peaches
• Grapes
• Cherries
• Nectarines
• Apples
• Blueberries
• Bell and hot peppers
• Green beans
• Pears

What Pesticides Were Found In The “Dirty Dozen”?

The EWG report noted that four of the five most frequently detected chemicals were fungicides. Two of these fungicides, pyrimethanil and fludioxonil, had the highest concentrations of any pesticides found in the dozen produce items. According to reports, these fungicides are known endocrine disruptors, interfering with the body’s hormone systems responsible for growth and reproduction. 

The reason that fungicides are more commonly detected in non-organic produce items is because they are applied to plants during the growing process. This is to help prevent or completely remove fungus, and they are applied post-harvest to keep produce mold-free during transportation. Before the U.S. Department of Agriculture (USDA) tests for pesticides, the items are peeled, scrubbed, or washed. Despite the cleaning or peeling, testing still detected 254 different pesticides on fruits and vegetables, including the 209 different pesticides on the “Dirty Dozen” list. 

What About The “Clean 15” List For 2024?

The EWG also makes an annual list of non-organic produce that has the least amount of pesticides detected in lab tests. The great news about the foods on this year’s “Clean 15” list is that 65% of the food samples did not test positive for pesticide residue. Those 15 fruits and vegetables are listed below in no particular order:

• Papaya
• Avocados
• Kiwi
• Pineapple
• Asparagus
• Watermelon
• Sweet corn
• Mushrooms
• Sweet potatoes
• Frozen peas
• Onions
• Honeydew melon
• Carrots
• Cabbage
• Mangoes

You Should Still Eat Fruits And Vegetables

You can limit your exposure to pesticides, even if you cannot buy organic produce. Many people choose non-organic produce over organic produce because it is less expensive. If you choose to buy non-organic produce then you can feel confident in buying the items on the “Clean 15” list. Reserve your budget to buy organic versions of the produce items on the “Dirty Dozen” list. Additionally, health experts encourage people to thoroughly wash produce items with water and a baking soda or vinegar solution to help remove pesticide residue. Peeling the produce can also decrease the exposure to these chemicals. 

Clinical dietitians say that the benefits of eating fruits and vegetables outweighs the risks of pesticide exposure from certain non-organic produce items. All fruits, vegetables, nuts, seeds, whole grains, and legumes contain beneficial nutrients. Incorporating more plant-based foods into your diet will only benefit you in the long-run. The “Dirty Dozen” list is not intended to scare people away from eating healthy foods, despite their non-organic nature. The point is to simply inform shoppers so they can make decisions appropriately for themselves and their health. 

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Every now and again, you need to breathe a little fire. The heat is good for the soul! Fret not because this salsa is no where near as spicy as the One Chip Challenge. No Carolina Reapers, ghost peppers, habañeros, or other extremely hot chiles in this homemade salsa. This chile de arbol salsa has the perfect balance of a spice, acid, and a touch of sweet and smokiness from the cooked tomatoes and onions. It’s just one of the salsas that you can’t stop eating!

The great thing about this salsa is that it comes together within 20 minutes. Named for the peppers it uses, this chile de arbol salsa is more about depth of flavor than “knock you down” spice. Not only is it the perfect dip for chips, but it is also a great condiment for tacos, burritos, fajitas, and more. Should your taste buds be a bit more sensitive to spice, you can always reduce the amount of chiles you use to make the salsa. It does have a little kick that builds as you eat it, but it isn’t life-threatening. The tomatoes do a great job to mellow the flavor.

Chile de arbols come in dried form, so don’t just add them to the blender as is. In order to tame the spice, toast them in a pan for a couple minutes, but don’t burn them. If you burn the chiles, your salsa will taste very bitter. After toasting them, add water and bring the water to a boil. Remove from heat and then let the chiles soak for 15 minutes. That gives you enough time to cook the onions, garlic, and tomatoes. Drain the chile water and then add everything to a blender. Refrigerate to chill the salsa or enjoy right away!

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