Kaitlyn Furtado, MS, RDN, LDN
What's in Season? - August
August has many delicious fruits and veggies in season as the summer heat continues. Foods such as blackberries, raspberries, plums, peppers, carrots, broccoli, cauliflower, eggplant, and potatoes all shine during the month of August. These are very versatile foods that can be incorporated into a fresh cold summer treat or a warm hearty meal that is nice on a cooler summer night.
Raspberry and Blackberry Smoothie
Blackberries and raspberries are both great to make into a cold refreshing smoothie packed full of antioxidants, vitamin C, and vitamin K. Smoothies are one of my favorite summer foods because they are so easy to customize and are packed full of nutrition. For a raspberry and blackberry smoothie, you can add in as much of each berry as you like along with a base of water or preferred milk, some Greek yogurt or nut butter for protein, and some honey as a sweetener. If you want the smoothie to be thicker and colder, add some ice cubes to the blender as well. This will make it into a consistency that could be eaten as a smoothie bowl. Try topping with granola, more fresh berries, or chia seeds to elevate your smoothie!
A simple yet nutritious topping to a bed of rice or as a side dish is roasted vegetables. Slice up eggplant, broccoli, cauliflower, carrots, and bell peppers into bite-size pieces. Place into a bowl with olive oil and crushed garlic and leave to marinate for 1 hour. Remove from the bowl and place on a baking sheet and cook in the oven at 350°F for 30 minutes or until vegetables are tender. Remove from the oven and place over a bed of brown rice and top with your favorite sauce.
One of the best summer treats is kebabs on the grill. Next time you are making kebabs, think about adding some peppers to the skewers. They can add a nice crunch and some color to whatever kebabs you make.
Potatoes are one of the most versatile ingredients that we have access to. They can be used in so many recipes, as a side or as the main part of the meal but in the summer one of the most refreshing ways to have potatoes is in a potato salad. This recipe omits may and utilizes an olive oil and Greek yogurt dressing along with some white vinegar to add a little bit of protein and add some tang to the traditional classic mayo version.
· 3 hard-boiled eggs
· 1 ½ pound mini potatoes (cubed into bite-size chunks)
· ¾ cup non-fat plain Greek yogurt
· 3 Tbsp extra virgin olive oil
· 2 garlic cloves
· 2 tablespoons white vinegar
· 1 Tbsp Dijon mustard
· 1 tsp celery salt
· ¼ tsp celery salt
· ¼ tsp ground black pepper
· 3 green onions
· 2 stalks celery (diced)
· 2 Tbsp capers (rinsed and drained)
1. Prepare hard-boiled eggs if needed. Peel and dice small
2. Place potatoes into a large pot with water covering them by 1 inch. Salt the water and bring it to a boil over medium-high heat. Cook until potatoes are tender when pierced with a fork can be 10-20 minutes depending on size.
3. To make the dressing: add Greek yogurt, olive oil, vinegar, mustard, garlic, celery salt, and black pepper to a food processor or blender. Cut 2 green onions into 4 pieces each and add to food processor/blender.
4. Finely chop the last green onion and set it aside. Blend dressing until smooth
5. Drain potatoes, place in a bowl, and pour about ¾ of the dressing over top. Stir to combine and let sit for 10 minutes. Stir once or twice while it is resting.
6. Add celery, capers, and eggs. Stir to combine. Add more salt or pepper as needed. Refrigerate until ready to serve.
7. Right before serving add the remaining dressing and sprinkle with chopped green onions