Summer in Ontario – my favourite time of the year!

Welcome summer and welcome sunshine! Although we need to be careful with how much time we spend in the sun, getting twenty minutes here and there of sun exposure can provide us with the Vitamin D we need for optimal energy and can even make us feel uplifted and peaceful all at the same time. Early morning or late day are great times of the day to take in the sun with little worry about sun burns or overheating unless it is a really hot day. (When it is hot, smaller doses might be better and don’t forget to hydrate!)

With the sun also shining on our gardens and farmers’ fields, summer in Ontario also gives us an abundance of fresh vegetables and fruit. Stay informed of what is ready at what times. Every week, you can be enjoying a different type of nutrient dense vegetables or fruit that is newly in season. Farmer markets are a great way to take advantage of fresh produce. Ask questions, find out where the produce is grown and if it is grown organically etc. Ensure what you are buying is locally grown, supporting farmers all around us.

Fruits and vegetables on the top of my list:

1. Asparagus: One of the first veg ready in the spring – the season only lasts about 4-6 weeks so don’t miss out – I enjoy it at least twice a week while it is in season. Asparagus is full of nutrition: source of antioxidants, liver cleansing and a great source of prebiotic fibre to support gut health.

2. Strawberries, Raspberries, Blueberries: They are ready one after another so you have a few weeks to enjoy each at their best. These berries are a low glycemic fruit (breaks down to sugar slower than other fruit) and full of antioxidants, vitamins and minerals. (Not to mention they taste great!!)

3. Greens, greens and more greens: Summer is the best time of the year to make salads. Don’t limit yourself to one or two types of lettuce – include dandelion, arugula, endive, and all the lettuce varieties out there. Swiss chard, collard greens, beet greens – all can add a bit of different flavour to your salad, with different types of vitamins and minerals. Pair your salad with other colourful vegetables as well as an olive oil and vinegar salad dressing which will help you absorb all the goodness these leaves have to offer.

4. Cherries: Another great fruit choice. These are high in fibre and can also help you have a good night’s sleep.

5. Onions of all kinds: Yellow ones, red ones, long green ones, chives, white ones – not only do they add a ton of flavour but also help your liver do its job and helps to keep your gut happy. Add them to salads, casseroles, soups, or topped on a burger.

6. Garlic: Garlic cloves or garlic scapes add so much flavour to any dish or salad and are a real immune booster.

7. Cucumbers: Sliced cucumber, cucumber salads or added to salads, cucumber slices in your water – all great ways to get the benefits of this watery vegetable that will help you stay hydrated and provide you with vitamins and minerals all at the same time.

8. Fresh herbs: Easy to grow even on your deck or in a kitchen window box- oregano, basil, thyme, mint, lemon balm -to name just a few. These can be added to salads, stews, soups, dressings and almost any meal or sauce. Don’t underestimate the health benefits of these – small amounts go a long way, not only adding flavour but each one has many health benefits.

9. Cruciferous: Broccoli, Cabbage, Cauliflower, Spinach, Kale – Add these to your meals each and every day. Eat them raw or lightly cooked. Throw them into salads, soups or any dish really. Your gut will thank you. Your hormones will thank as will your immune system.

This is a short list of some of what Ontario has to offer in the summer months. You may have your own favourites. My advice: get them fresh and enjoy them while you can! Unfortunately summer doesn’t last forever but it sure is good while it is here.