YMCA Healthy Living Magazine, powered by n4 food and health Summer 2019 | Page 7

DOROTHY RICHMOND, APD
Dorothy is an Accredited Practising Dietitian who is passionate about improving the nutrition
and health of others. Dorothy has more than 20 years’ experience since qualifying as a
dietitian at the University of Surrey (UK). To learn more visit dorothydietitian.com.au
eggplants contain anthocyanins; leeks
and garlic provide allyl sulphides; and
radishes are a great source of
isothiocyanates.
Eating a variety of different coloured
vegetables can help to ensure an
adequate antioxidant intake and
should, therefore, be part of your
everyday meal planning.
HOW TO FIND
THE BEST VEGGIES
CAPSICUM is the shining star among
summer vegetables. Choose those that
are well-shaped with a glossy smooth
skin and free from soft spots and
blemishes.
YOUR GUIDE TO
SUMMER VEG
Boost your veggie intake this summer, with these handy tips from
nutrition expert, Dorothy Richmond.
uring summer, the local
farmers’ markets showcase a
bountiful and colourful array of
in-season vegetables. One great thing
about markets is the pleasure of
selecting a variety of colours, aromas
and tastes to complement the season’s
typically lighter meals. Summer veg can
be prepared with rice, breadcrumbs,
cheese and fresh herbs; they can be
served as an accompaniment to a meal,
in antipasti or even as a main course in
themselves. So here are a few tips to
help you make the most of summer’s
assortment of vegetables.
D
Top tips for storage
With today’s modern refrigerators there’s
no need to store vegetables in plastic
bags anymore. Most vegetables can
simply be stored inside the veggie bin,
separate from the fruit. However, here
are a few specific storage tips.
} } Remove the leaves from radishes.
} } Leeks and lettuce should be stored
unwashed until used.
} } Sweetcorn should be wrapped in
damp paper towels and stored in the
coolest part of the fridge. Herbs can
also be stored this way, and it enables
you to avoid keeping them in jugs of
water that may tip over.
} } Unripened tomatoes should be
stored stem-down in the kitchen and
out of direct light.
Packed full of nutrients
Antioxidants are phytochemicals that
protect against disease. Boosting your
intake of summer vegetables is a great
way to increase the antioxidant content
of your diet. For example, capsicums
and green beans are rich in carotenoids;
CELERY should be clean and crisp
with pale green leaves.
CUCUMBER should, ideally, be firm
and bright green.
EGGPLANT should be firm and heavy,
with skin that is not dull, and with sharp
spiky leaves at the base.
GREEN BEANS should be slender,
crisp, and bright with small seeds.
LETTUCE should be crisp and free
from yellowing; iceberg lettuce should
feel heavy for its size.
RADISHES should have bright-looking
leaves and feel heavy for their size.
SWEETCORN EARS should look fresh,
have green husks and stems that are
moist with silky ends.
ZUCCHINI should be smooth, firm, well-
shaped and feel heavy for their size.
Of course, summer vegetables can be
steamed, stir fried or boiled in a little
water. Just remember, always wash all
vegetables that are not going to be
subsequently cooked, and wipe off
any soil from vegetables that grow on
the ground.
SUMMER 2019 YMCA HEALTHY LIVING MAGAZINE
7