Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

June is Fruit and Vegetable Month!

I understand the allure of fresh, seasonal produce and the desire to make the most of it, especially during late spring and early summer. If you’re hesitant to try new foods due to concerns about extensive cooking, I encourage you to embrace the benefits of buying in season, bulk buying, and proper storage techniques. Purchasing produce in larger quantities and during its peak season provides you with the most phytonutrients while maintaining freshness and nutrient content.  It can also be very budget-friendly as long as you actually use it.

To optimize your extra produce, consider incorporating meal prepping into your routine. Dedicate some time each week to wash, chop, and portion your fruits and vegetables. This simple step makes it easier to incorporate them into meals throughout the week. For example, you can pre-cut your vegetables and store them in airtight containers in the refrigerator. This way, they are available when you’re ready to whip up a stir-fry or toss them into a salad.  We love to have them already chopped to throw into wraps or have with guacamole or hummus.

To make meal prepping even more efficient, try batch cooking. Choose a day when you have extra time and prepare large batches of soups, stews, or roasted vegetables using your surplus produce. Portion them into individual containers and store them in the fridge or freezer. This way, you’ll have nutritious meals on hand that can be easily reheated when you’re short on time or not in the mood for cooking.  

I like to do my meal prep on Sunday afternoon.  BUT I don’t do all of it on Sunday. 

On Friday I do things that don’t take any of my time. I soak beans, nuts, grains, and seeds.  

On Saturday, I do things that need time on the stove or time in the dehydrator, but I can walk away.  I also do things that I can quickly make in the vitamix. I make yogurt and sauces, dressings, broths, and cook grains and bean. 

On Sunday, I so my hands-on work.  I chop and do any other prep. 

When it comes to preparing specific seasonal produce, here are some tips and tricks for popular choices:

1. Berries: To keep berries fresh, avoid washing them until you’re ready to eat or use them in recipes. Store them in the refrigerator in a container lined with paper towels to absorb excess moisture and prevent them from becoming mushy. Berries are perfect for snacking, adding to breakfast bowls, or incorporating into desserts like smoothies or fruit salads.

2. Leafy Greens: For leafy greens like spinach, spring mix, and kale, remove any colored or wilted leaves and tough stems and wash the leaves thoroughly. Pat them dry or use a salad spinner to remove excess moisture. Store them in airtight containers lined with paper towels to maintain freshness. These greens can be used in salads, stir-fries, soups, or blended into green smoothies.

3. Tomatoes: Store tomatoes at room temperature until they reach their desired ripeness. Rinse and dry them, then slice or dice as needed. They can be added to sandwiches, salads, pasta dishes, or used as a topping for homemade pizzas.

4. Cucumbers: Wash cucumbers thoroughly and slice them into rounds, sticks, or dice them for salads or snacking. You can also infuse water with cucumber slices for a refreshing beverage or add them to sandwiches and wraps for added crunch. If you want to add them to a salad to last the week, you do want to remove the seeds, first.

5. Stone Fruits: Allow stone fruits like peaches, plums, and nectarines to ripen at room temperature. Once ripe, store them in the refrigerator to extend their shelf life. Enjoy them as a healthy snack, slice them into yogurt or smoothie bowls, or incorporate them into desserts like Nice cream, cobblers, and pies.

6. Zucchini: Wash zucchini well and trim the ends. Zucchini can be spiralized, sliced, or diced and used in stir-fries, grilled as a side dish, spiralized into noodles, or added to desserts for a nutritious twist.

Remember, the key is to experiment and have fun with your seasonal produce. Try new recipes, explore different cooking methods, and don’t be afraid to get creative in the kitchen. Embracing the flavors and nutritional benefits of seasonal foods will not only enhance your meals but also contribute to a healthier and more sustainable lifestyle. So go ahead, let the abundance of the season inspire your culinary adventures and enjoy the goodness that nature

Embrace Colorful Foods: Adding a variety of colorful fruits and vegetables to your meals not only enhances their visual appeal but also increases their nutritional content. Different colors indicate the presence of various beneficial compounds such as antioxidants, vitamins, and minerals. Aim to incorporate a rainbow of colors in your dishes, from vibrant greens like broccoli and kiwi to reds like bell peppers and strawberries, oranges like carrots and oranges, and purples like eggplants and grapes. By doing so, you’ll create visually appealing and nutrient-rich meals.

Prepare Smoothie Packs: Smoothies are a quick and convenient way to pack in a lot of nutrition. To save time, consider prepping smoothie packs in advance. Gather your favorite seasonal fruits and leafy greens, wash and chop them, and portion them into freezer-safe bags or containers. When you’re ready to enjoy a smoothie, simply grab a pack from the freezer, add a liquid of your choice, and blend. This method saves you time in the morning while ensuring you have a nutritious and refreshing beverage on hand.

Use One-Pot and Sheet Pan Meals: Cooking meals that require fewer pots and pans not only saves time but also reduce cleanup. One-pot meals, such as soups, stews, and stir-fries, allow you to combine a variety of seasonal vegetables, grains, and proteins in a single pot or skillet. Similarly, sheet pan meals involve roasting an assortment of ingredients on a single baking sheet. Toss your favorite vegetables with seasoning, spread them out on a sheet pan, and bake until tender and golden. These cooking methods simplify meal preparation while maximizing flavor and nutrition.

Prep Mason Jar Salads: Mason jar salads are a fantastic way to prepare and store ready-to-eat meals in advance. Layer your favorite seasonal vegetables, legumes, grains, and dressings in a jar, starting with the dressing at the bottom and finishing with delicate ingredients like lettuce on top. When you’re ready to eat, simply shake the jar to distribute the dressing and enjoy a fresh, well-balanced salad. This method saves you time during busy weekdays and ensures you have a nutritious meal on hand.

Explore Quick Cooking Techniques: When you’re short on time but still want to enjoy the flavors of seasonal produce, consider quick cooking techniques like steaming, sautéing, or blanching. These methods preserve the vibrant colors, textures, and nutrients of the ingredients while minimizing cooking time. For example, steam broccoli or snap peas for a few minutes until they’re crisp-tender, or quickly sauté zucchini and cherry tomatoes with garlic and herbs for a flavorful side dish. Experimenting with these techniques allows you to create delicious and nutritious meals in a short amount of time.

Adding these strategies into your culinary routine will not only save you time in the kitchen but also amplify the nutritional value of your meals. By embracing colorful foods, you’ll ensure a diverse array of beneficial compounds in your diet, supporting your overall health. 

Prepping smoothie packs allows for quick and convenient access to a nutrient-packed meal. One-pot and sheet pan meals simplify cooking and clean-up, maximizing flavor and nutrition. Mason jar salads provide a convenient way to enjoy well-balanced meals on busy days. Exploring quick cooking techniques preserves the freshness and nutrients of seasonal produce while accommodating your time constraints. 

By implementing these time-saving strategies and savoring the vibrant flavors of the season, you can create nourishing meals that contribute to your well-being and culinary satisfaction. So, unleash your creativity, embark on culinary adventures, and savor the benefits of seasonal produce, making each meal a delightful and nutritious experience.

Do you need help planning meals and coming up with plantbased recipes?  Click here to see if we would work well together.