Summer won’t last long! Make the most of summer produce by cooking the delicious vegetables and fruits from your local Farmer’s Markets. Here’s the A to Z list of what’s in season. Plus, the best oil-free, plant-based vegan recipes. It’s my list of what to cook right now.
Bell Peppers
Sweet, crisp bell peppers are both delicious and full of plant-based nutrition. Peppers are a great source of vitamin-C. Plus, their sweet flavor can provide balance in savory and spicy recipes. One of my favorite ways to enjoy peppers is to roast them for a simple Oil-Free Roasted Bell Pepper Salad. You can also use roasted peppers for Roasted Red Pepper Hummus and vegan Charred Bell Pepper Dressing.
Blackberries
There’s nothing quite like feeling a big, juicy blackberry burst in your mouth. These gorgeous fruits get their deep blue color from powerful antioxidants called anthocyanins. Blackberries are delicious sprinkled over Easy Overnight Oats for a healthy, plant-based breakfast.
But, my favorite recipe is Berry Good Stuffed Sweet Potatoes with Organic Blackberries, Blueberries, Cinnamon, and Hemp Seeds. This has been my go-to dessert when I’m craving a sweet vegan treat.
Cherries
Summer bursts with flavor when cherries are at the farmers market! Cherries have a short season, but they’re worth the wait. Dark red Bing cherries are packed with sweetness. On the other hand, pale yellow Rainier cherries are more mild.
Cherries are packed with plant-based nutrition and know for their anti-inflammatory properties. The same phytochemicals in blackberries are also in cherries: anthocyanins. My favorite recipe for cherries is vegan Cherry Chia Pudding Almond Parfait,
Corn
I still remember one of my favorite Kentucky summer memories. On the local Saturday morning news, they showed a huge line of people waiting. Some held empty wheat sacks while others came with modest plastic bags. They got up before sunrise to get to the farmers market. All of them were waiting for the first corn of the year. They buzzed with anticipation for the sweet golden flavor of summer’s first ears of corn.
Corn is delicious in so many healthy, plant-based vegan recipes. I love oil-free Miso Roasted Corn on the Cob and Grilled Corn, Asparagus, and Red Quinoa Salad. Grilled corn is great for Grilled Corn and Easter Egg Radish Salad. Yet, my favorite corn recipe will always be Sweet Corn Succotash. Corn, lima beans, and whatever else the garden gives you….it reminds me of Kentucky summers.
Cucumbers
Cucumbers aren’t just for salads! They come in a variety of shapes and sizes. Little Persian cucumbers make a healthy, 5-minute snack, filled with Baba Ghanouj or oil-free hummus. Add cucumber to pureed plant-based soups like Kumato Tomato Oil-Free Gazpacho and creamy, vegan Cold Cucumber Dill Soup. And, well, of course you can use them in salads like Big ‘Ole Italian Chickpea Salad, The Best Easy, Travel-Friendly Salad, and Green Goddess Salad.
Eggplant
If you’ve been to a farmer’s market during the summer, you’ve seen a wide variety of eggplants. There are big, purple American globe eggplants. Then, there are long, skinny Japanese eggplants. There’s white; there’s graffiti. Plus, there’s the small green Thai eggplant. This veggie originally got it’s name from Europeans who cultivated a shape that resembled a goose egg.
Well, no geese are involved for using eggplant in plant-based recipes. In the kitchen, eggplant works like a sponge, soaking up flavor. My favorite recipe is Oil-Free Vegan Italian Eggplant Caponata. Chunks of eggplant soak up authentic, Italian flavor. The perfect start to a vegan dinner.
Green Beans
String beans, green beans, pole beans…three different names for basically the same vegetable. Full of crispy texture, green beans are a great addition to oil-free stir-fry. Yet, sauteed with shallot and garlic, they also make a delicious plant-based side. My favorite recipe for green beans is Italian Three Bean Salad. This makes an impressive, colorful dish to bring to a summer party.
Okra
Okra can get a bad reputation. My earliest memories of okra was of fried okra. Covered in breading and greasy oil, it wasn’t something I wanted again. Plus, Ookra can also take on a slimy texture if left too long in a soup or stew. However, quick, oil-free sauteed okra is incredible. It has an herbaceous flavor, similar to green beans. With little prep work, it makes an easy, plant-based summer side dish.
Stone Fruits: Peaches, Plums, Apricots, and Nectarines
Stone fruits refers to all of those healthy fruits that have a stone pit in the center. This includes peaches, plums, apricots, nectarines, and all varieties in between. Besides healthy snacking, these whole foods ingredients make sweet additions to breakfast oatmeal, baked crisps, and even fancy Peach Cake. For a fancy chef’s twist, though, I recommend grilling these fruits. Then, add to a light summer salad or enjoy with cashew cream.
Tomatillos
Tomatillos are the green cousins to tomatoes, that have a thin, papery husk covering their fruit. These Mexican fruits are known for their assertive tart flavor. Because of this, tomatillos work best in recipes with lots of a bold flavors. Roasting or grilling tomatillos for plant-based, oil-free Salsa Verde mellows out their tartness. Plus, pairing them with garlic and spicy jalapeno will create a delicious vegan sauce.
Tomatoes
There’s nothing quite like a juicy tomato, fresh off the vine. During summer, take advantage of tomato season by tasting the vast selection of shapes, colors, and heirloom varieties. Besides adding tomatoes to vegan salads, using on plant-based sandwiches, and making Cold Tomato Oil-Free Gazpacho, I love stuffing tomatoes. My favorite summer tomato recipe is Brandywine Tomatoes Stuffed with Greek Cauliflower “Rice”. Big, juicy tomatoes are stuffed and baked for a simple, yet impressive, recipe.
Watermelon
Watermelon is popular for its refreshing, sweet flavor. It’s hard to resist a slice of cold, juicy watermelon on a hot summer day. Similar melons like cantaloupe, honeydew, Gaia, and Crenshaw are also ripe during summer. My favorite watermelon salad pairs it with Heirloom tomatoes, mint, and pine nuts. It’s simple and delicious. Plus, it makes an impressive plant-based dish at a summer picnic.
Yellow Summer Squash
Yellow summer squash refers to a long, golden squash that has a larger base and thinner neck. Like zucchini, it has a delicate flavor plus a subtle sweetness. It can be used interchangeably with zucchini in many of your whole foods, plant-based recipes. I love making a simple oil-free Charred Zucchini and Summer Squash Quinoa Salad. Or, using up a bunch for Stewed Zucchini with Basil and Mint.
Zucchini
Zucchini seems to be the vegetable that can easily take over a garden. Also known as a courgette, these green squash have a delicate flavor. Zucchini are incredibly versatile. You can add them to plant-based zucchini Oat Bread, toss them on the grill, or slice them into ribbons for oil-free pasta. My favorite vegan zucchini recipe, though, are these easy Bulgur Stuffed Zucchini Boats. You scoop out the center and fill it with whole grain bulgur. These are light and easy to make: perfect for summer.
Fresh Produce Delivery Options: These companies can help deliver plant-based ingredients right to your door
For More Help, Check out these Articles:
- Plant-Based 101 and 7 Tips for How to start a Plant-Based Diet
- Cook This Now: Spring 2020 Oil-Free, Plant-Based Vegan Recipes to Make
- Easy Oil-Free Recipes for Beginners
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