Summer has arrived in most parts of the world. The farmers markets are already in full swing, displaying their bountiful harvest of summer vegetables. The visual cacophony of greens, yellows and reds in the local market reminds you of the beautiful season that lies ahead. With the abundance of produce in season during the summer, it is a perfect opportunity to eat well and light at the same time.
Mother Nature has its own way of caring for its inhabitants. In nature, fruits and vegetables which balance the effects of the season are always available in that season. If we consume these vegetables (appropriately cooked), it can go a long way in making the summers more comfortable. So here are the delicacies that you can enjoy this season:
- Bitter gourd (karela)
Yes! Seriously. It is widely known that 1 teaspoon raw juice of bitter gourd taken on an empty stomach is very effective in normalizing the blood sugar level. Besides the people suffering from diabetes, people who have pitta and kapha constitutions can benefit from this vegetable. It also contains copper, iron, potassium and has an alkaline effect on the body, thereby making it good for detoxification. It can be stuffed (after steaming), steamed or sautéd with onions.
- Ladyfinger (bhindi)
This vegetable is almost a universal favorite and is good for all constitutions. It is alkaline in nature and has cooling effect on the body. It contains a gelatinous substance called Pectose which is good for people who have acidity and indigestion. It is excellent for people suffering with urinary problems. It can be cooked with besan (gram flour), or spray fried in 1 teaspoon of mustard oil, or sautéd as a mixed vegetable.
- Mint (pudina)
It contains iron, phosphorus, sulphur and chlorine. It has cooling and cleansing properties which are most evident when the mint leaves are eaten raw. The beneficial properties of mint are known not only to the Indians but also to the Chinese and ancient Romans. Fresh mint is full of enzymes which serve as an excellent digestive. It is effective in women with irregular cycles and is good for liver. It is a good antidote for loss of appetite in summer and serves as an effective detoxifier. Menthol oil (an extract of the mint) is an effective remedy for dental pathologies. It can be eaten as chutney with some coriander (hara dhania) leaves, onion, black salt, pepper or can be sprinkled on salads.
- Mushrooms (khumbi)
The most beneficial mushrooms are the Shiitake mushrooms also called the Chinese black mushrooms as they have anti tumor properties. Common mushrooms which are freely available are rich in minerals but devoid of medicinal properties. They are recommended for all constitutions and especially for people having lipids and cholesterol imbalances.
- Egg plant (brinjal)
It contains potassium, sulphur, chlorine, iron and vitamin C. It is recommended for people who are prone to gaseous distention. According to Ayurveda and Naturopaths, it shouldn't be combined with potato and tomato. It should be completely avoided by arthritic patients. It is good for people with pitta constitution and should be used in diets as it reduces cholesterol levels. It can be also used to treat heartburn.
- Peas (matar)
They contain sulphur, phosphorus, chlorine and also a fair amount of iron. As they have soluble plant fiber, they help to regulate blood sugar but one has to eat them with cereals/pulses to get the best effect. It is a good vegetable for a lipid lowering diet but excess of it can lead to some digestion troubles.
- Pumpkin (kaddu)
A vegetable that is extremely beneficial but disliked by many people. Raw pumpkin juice is prescribed to detoxify the body, treating acidity and initiating a weight loss program. Pumpkin seeds are very good for prostrate disorders. It has iron, magnesium, selenium and phosphorus. It is very alkaline in nature and is therefore good for people who feel uncomfortable and report digestive complaints in summer.
- Potato (aloo)
Although it is found all the year round, it is consumed more in summers. It contains vitamin C, B6, potassium, phosphorus, magnesium, iron, copper and some plant fiber. It is highly alkaline and therefore good for summers. Potato skin is very rich in antioxidants and should be used for cooking. One can retain the maximum amount of vitamins and minerals by steaming or sautéing potatoes. Raw potato juice is an excellent uric acid remedy. Cooked potato is very suitable for the vatta and pitta constitutions.
- Bottle gourd (lauki), ridge gourd (tori) and green gourd (tinda)
These three vegetables are rich in minerals and are very alkaline for the body because of which they have cooling effect on the body. The common problem regarding these vegetables is that most people consider them too bland and therefore do not relish them. Lauki can be sliced and cooked in curd to make a kashmiri dish called "yakhni". Tinda can be stuffed with aromatic spices and cottage cheese and cooked to make a delicious dish.
- Green beans (French beans, flat beans etc)
They are rich in copper, manganese, zinc, magnesium, and sodium. All these minerals are very important during summers. It is also a very rich source of plant fiber and therefore very useful for lowering and avoiding cholesterol deposits.
There are many wonderfully ripe produce available in the summer time. If you close your eyes thinking about these vegetables, you can visualize their vibrant colors and taste. So stop holding it back and start experimenting with these summer vegetables. Feast away!
Nice information, include this also, Cucumber: it is water content vegetables can used for treating various skin problems & low in calories which is good for weight loss. Zucchini: it is cucumber family which is rich in vitamin C, A, fiber, manganese, & also natural source of omega 3 essential fatty acids. Some of summer vegetables like egg plant, avocados, corn, garlic, peas, onion, peppers, okra, broccoli, squash, etc. .