summer vegetable garden

Summer vegetable garden

Summer means strawberries, botanicals and rhubarb.
I always tell my patients that a diet based on seasonal produce is the best.
Vegetables and fruits do not have to flow for weeks in containers, losing their nutritional value. Fruits are harvested at the peak of the season, when they ripen on bushes and trees, in their natural habitat. Vegetables actually grow in the ground. Recognize for yourself that the taste of a strawberry picked in summer is incomparable to that of an imported strawberry in winter.

Let's find out what seasonal fruits and vegetables are worth choosing in the summer

Strawberries, blueberries, blueberries and currants
They are valuable sources of vitamin C, as well as anthocyanins. As a result, they exhibit antioxidant properties.
In summer menus, I suggest them as an addition to oatmeal, an ingredient in smoothies, and as light desserts and sorbets. Low sugar content and low calories are arguments for including them in your summer menu.

Peaches, apricots, nectarines
They contain valuable beta-carotene, vitamin C, as well as large amounts of fiber.
Consumption of these fruits will benefit your eyesight, acne skin condition, and is also indicated for hyperacidity. 

Note that apricots in larger quantities can have a laxative effect.
This is because the dietary fiber contained in them accelerates intestinal peristalsis.

Chard, sorrel, spinach
A treasure trove of folic acid, but also oxalates, which will be an undesirable component of the diet, for example, in the case of kidney stones.
Spinach and chard can provide interesting variety as a base for salads, and can successfully replace arugula or iceberg lettuce.

I also recommend them for a vegetable tart.

New potatoes
There is nothing better than new potatoes with dill and a fried egg.
There is a common belief that potatoes are fattening. Excess calories "fatten".
Potatoes, due to their frequency of consumption in Poland, are one of the main sources of vitamin C.

They also contain a lot of potassium (especially cooked in uniform or steamed), so it is worth including them in the diet especially if you have high blood pressure.

They go with everything - pasta, soup, on a sandwich, in salads.
Tomatoes contain lycopene, which has strong anti-cancer effects. And also potassium, vitamin C.

This is by far the most commonly suggested vegetable in my diets.
One large tomato about 200 g is less than 40 kcal.

Cauliflower, broccoli
These low-calorie vegetables are a source of vitamins and minerals.
Contains sizable amounts of magnesium, calcium, as well as B vitamins.

Broccoli and cauliflower are sources of sulforaphane, which has anti-inflammatory, anti-cancer properties.

White and green asparagus

I recommend green - you do not need to peel them and they show more nutritional value. Asparagus is best cooked by steaming. Then they will not lose nutritional value, as in the case of traditional cooking. Asparagus contains B vitamins and folate. A 300 g bunch of asparagus has only 60 kcal, and you can use it and create a really filling summer dish.

Sample dishes from the vegetable garden, for dinner and more

Sautéed eggs with new potatoes and asparagus


Fry the fried eggs in a Teflon pan. Steam the potatoes and asparagus. Sprinkle the potatoes with fresh dill and drizzle with olive oil.

  • Eggs 100g (2 pcs.)
  • 280g (3 pcs) new potatoes.
  • Dill 2 g
  • Olive oil 10g (tablespoon)
  • Asparagus 300 g (about 10 pcs.)

Total 493 kcal

Rye croutons with mozzarella, tomato and spinach


Arrange tomato slices, spinach, and then a slice of mozzarella cheese on the bread. Bake in the oven for 5-10 minutes at 200 degrees, until the cheese is melted.

  • Rye bread 105 g (3 slices)
  • Mozzarella 8,5% 120 g (ball)
  • Fresh spinach 50g (2 handfuls)
  • Tomato 180g (piece)
  • Basil
  • pepper to taste

Total 505 kcal

...and something for dessert

Strawberry dessert


Wash the strawberries and cut them in half. Transfer to a bowl. Add skyr, sprinkle with almonds.

  • Skyr natural 150g (package)
  • Almonds 15 g
  • Strawberries 160g (glass)
  • Optional erythrol 

A total of 240 kcal

Anna Chmielewska-Jańczak, MA, Nutritionist

The information contained in this article is for general information and educational purposes. They are not a substitute for professional medical advice, diagnosis or treatment. It is recommended that you consult your doctor or other qualified health care professional for advice on your specific symptoms, ailments or condition.