Healthy Summer Meals: Fresh, Flavorful and Nutritious

    Healthy Summer Meals: Fresh, Flavorful and Nutritious

    By: Jacqueline Gomes, RD, MBA

    Summer is the perfect season to embrace light, colorful meals packed with fresh produce. Three summer standouts—eggplant, bell peppers, and green squash—offer versatility and powerful nutrition benefits.

    • Eggplant is rich in antioxidants, especially nasunin, found in its deep purple skin. This compound helps protect brain cells from oxidative damage. Eggplant is also a good source of fiber, which supports digestion and helps keep you full longer.
    • Bell peppers are loaded with vitamin C—more than an orange! This boosts immunity and supports collagen production for healthy skin. They’re also packed with carotenoids, which benefit eye health and may help reduce inflammation.
    • Green squash, like zucchini, is low in calories but high in hydration, thanks to its high water content. It’s also a good source of vitamin A, manganese, and potassium—great for energy and muscle function.
    • Grill these veggies with olive oil and fresh herbs, toss into a quinoa salad, or prepare this versatile ratatouille for easy, healthy summer meals that nourish and delight.

    Ratatouille

    ratatouille

    Prep: 15 minutes

    Cook: 45 minutes

    • 1 medium eggplant, cut into ½ inch slices, then quartered
    • Extra virgin olive oil
    • 2 medium zucchini, cut into ½ inch slices
    • 1 medium yellow squash, cut into ½ inch slices
    • 1 large sweet onion, chopped
    • 1 red bell pepper, seeded and chopped
    • 4 garlic cloves, minced
    • 1 pound ripe tomatoes, coarsely chopped
    • Pinch red pepper flakes
    • Kosher salt & black pepper
    • 1 teaspoon thyme
    • 2 tablespoons chopped fresh basil

    Directions:

    1. Preheat oven to 425 degrees. Place eggplant and zucchini on a large baking sheet, drizzle with olive oil and sprinkle with kosher salt. Roast for about 20 minutes.
    2. Meanwhile, heat 1 tablespoon of olive oil in a large skillet or Dutch oven. Add chopped onions and peppers, cook for about 5 minutes. Stir in garlic and a pinch of salt, continue to cook until onions and peppers soften, about 10 minutes.
    3. Now add tomatoes, red pepper flakes and cook for about 10 minutes or until the tomatoes break down. Add the eggplant and zucchini in the skillet along with thyme, ¼ teaspoon salt and black pepper. Cook, stirring often for 10-15 minutes.
    4. Stir in the basil, taste and adjust seasoning as needed.