6 Summer Veggies to Pick up at the Market

With summer in full swing, the in-season produce just keeps getting better and better.  This guide features six nutritious summer vegetable choices, including nutrition facts and tips for buying, storing, and cooking. 

1. Cucumbers 

Nutrition Snap-Shot:

• One 8-inch cucumber provides 45 calories, 0 grams of fat, 11 grams of carbs, 2 grams of fiber, and 2 grams of protein.
• Made up of 90% water
• A good source of vitamin C, potassium, manganese, and magnesium. 
• One 8-inch cucumber also provides an impressive 62% of the daily value for vitamin K.

Buying and Storing 

• There are two main categories of cucumbers: slicing and pickling. 
  • Slicing cucumbers include American and English styles. American cucumbers are slightly thicker and contain more seeds, while English cucumbers are long, thin, and have very few seeds. 
  • Pickling or Gherkin cucumbers are often short with bumps on the skin and combined with vinegar for pickling. 
• Cucumbers will keep in the fridge for up to 1 week. If you’re buying them straight from a farmer’s market where they don’t have any wax on the skin, it’s best to wrap them in plastic wrap to retain moisture while refrigerated. 

How to Use in Cooking 

• Add a wonderful crunch to salads, sandwiches, or grain bowls. 
• Use as a healthier, low-carb dipping option for hummus or other spreads.  
• Add cucumber slices along with other fruits or fresh herbs, such as watermelon and mint, to your water or cocktail
• Our favorite way to use cucumbers is pulsed into sauces, like in this 200 Calorie Tzatziki Chicken Salad

2. Eggplant 

Nutrition Snap-Shot

• 1 cup of raw eggplant provides approximately 20 calories, 0 grams of fat, 5 grams of carbs, 3 grams of fiber, and 1 gram of protein. 
• A good source of manganese, folate, and potassium. 

Buying and Storing 

• Eggplants can come in a variety of colors and sizes, but regardless of the type, they are selected the same.  Look for one with smooth, shiny skin that feels heavy for its size.
• In general, smaller eggplants tend to have fewer seeds and be sweeter when cooked. 
• Store raw eggplants in the vegetable drawer of your fridge. While eggplants can last up to 4-7 days, it’s best to use them within a day of bringing them home. 

How to Use in Cooking 

• Grill or roast slices with olive oil, salt, and pepper
• Dip in egg whites and breadcrumbs and cover with a marinara sauce to make the Italian dish, eggplant parmesan. 
• Love hummus? Mash or puree roasted eggplant into a dip known as baba ganoush.  It goes great with Mediterranean cuisine.
• Here at Lose It!, we love it in these Keto Eggplant Roll-Ups! 

3. Peppers 

Nutrition Snap-Shot

• Nutrition stats will vary by the type of pepper. 
• A medium bell pepper provides 24 calories, 0 grams of fat, 6 grams of carbs, 2 grams of fiber, and 0 grams of protein. 
• An excellent source of vitamin C. 
• Hotter chili peppers provide very few calories, carbohydrates, and fiber; however, they contain a powerful antioxidant known as capsanthin.

Buying and Storing 

• Select a pepper that feels firm and has smooth, blemish-free skin.
• Store in the vegetable drawer of your refrigerator. Make sure to keep them dry, as any moisture can cause them to rot. 

How to Use in Cooking 

• Slice to dip into hummus or a Greek yogurt dip.
• Add to salads, grain bowls, and wraps for a crunch factor.
• Grill or bake them for a nice, smoky flavor.
• For hot peppers, a little goes a long way. 
  • Add raw peppers to guacamole, chili, or soups 
  • Make into sauces to pour over meats, poultry, or enchiladas 
  • Use them to make simple syrups for cocktails
• If you find green chilies, we recommend using them in these Low-Calorie Baked Empanadas.

4. Swiss Chard 

Nutrition Snap-Shot

• 1 cup of cooked Swiss chard provides 35 calories, 0 grams of fat, 7 grams of carbs, 3.7 grams of fiber, and 3.3 grams of protein. 
• An excellent source of vitamins A, C, and K
• A good source of vitamin E, copper, magnesium, potassium, iron, and manganese

Buying and Storing 

• Select Swiss chard with crisp, dark green leaves and firm, vibrant colored stalks. 
• Keep bunches of Swiss chard in a loose plastic bag in the fridge for up to two days. 
• To make them last longer, remove the leaves from the stems and place leaves on a paper towel. Roll the paper towel and store it in a plastic bag in the refrigerator. This method should keep them fresh for 6-7 days. 

How to Use in Cooking 

• Make it into a simple side dish when sautéed with oil, onion, and garlic
• Add to soup, stews, stir-frys, or pasta dishes
• Enjoy raw in a salad

5. Tomatoes 

Nutrition Snap-Shot

• A medium red tomato provides approximately 22 calories, 0 grams of fat, 5 grams of carb, 1.5 grams of fiber, 3 grams of sugar, and 1 gram of protein.
• A good source of vitamin C, potassium, vitamin K, and folate
• Most known for their high concentration of lycopene – an antioxidant that’s been studied for its potential role in protecting against cancer and heart disease. 

Buying and Storing 

• Select a tomato with smooth, unwrinkled skin that is slightly firm to the touch. You don’t want a mushy tomato, but you also don’t want it to feel rock-hard. 
• For super juicy tomatoes, keep them at room temperature. 
• They are fine stored at room temperature; however, if your kitchen runs on the hot side, it may be best to keep them in the refrigerator instead.

How to Use in Cooking 

• Add raw slices to sandwiches and wraps
• Make a Caprese salad
• Dice for a fresh addition to bean salads, pico de gillo, or bruschetta. Try them in this Tasty Tabbouleh Salad. 
• Cook down into sauces and stews.
• Toss with oil and balsamic, and then roast for a delicious side dish or pasta topping

6. Zucchini 

Nutrition Snap-Shot

• One cup of cooked zucchini provides 17 calories, less than 1 gram of fat, 3 grams of carb, 1 gram of sugar, 1 gram of fiber, and 1 gram of protein. 
• A good source of vitamin A, manganese, potassium, magnesium, vitamin K, folate, copper, phosphorus, and thiamine. 
• As for antioxidants, zucchini is especially high in carotenoids, including lutein and zeaxanthin (important for eye health), as well as beta-carotene. 

Buying and Storing 

• Look for zucchini that are firm with shiny skin and have at least an inch of stem attached. Avoid any with blemishes or soft spots. 
• Store zucchini in a perforated plastic bag in the vegetable drawer of your refrigerator to last up to 5 days

How to Use in Cooking 

• Slice and add to stir-frys
• Grill as a quick and easy side dish
• Sauté and add to pasta, as in our Sautéed Zucchini and Tomato Pasta
• Cut in half and scoop out the seeds to make a zucchini boat
• Bake into zucchini fries
• Turn into zucchini “noodles” for a low-carb way to eat more vegetables
• Shred into zucchini bread, muffins, or pancakes.