Cantaloupe

It’s hardly surprising that the cantaloupe with its pleasantly cooling and invigorating flavour and aroma has fast become the popular choice among melons. Containing minimal calories, it is also a wonderful source of Vitamin A due to its dense beta-carotene capacity and also qualifies as an excellent source of potassium, vitamin B6, dietary fibre, foliate, and niacin (vitamin B3).

Here’s how you can enjoy cantaloupes this summer:
• Blend in carbonated water to freshly squeezed cantaloupe juice for a delicious reviving drink
• Strain cantaloupe juice and skinned fresh peaches in a mixer to make a scrumptious cold soup. For added taste, add a dash of freshly squeezed limes and honey
• Eat cantaloupe slices on its own or for an interesting addition, add yogurt and chopped mint on top
• Cut cantaloupes in half in a horizontally, remove the seeds and use each half as a container in which to dish out fruit salad

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Fennel Seeds

Fennel seeds are an integral part of Indian cuisine, liberally consumed either as a digestive or as part of garam masala that lends a unique taste to dishes such as biryani and other rich gravies. Interestingly fennel seeds have an unusual collection of phytonutrients that offers a powerful antioxidant action. It is also an excellent source of Vitamin C and has antimicrobial functions. The fibre, foliate and potassium in fennel provide additional protection against heart and blood vessels disorders and colon disease.

A few tips:
• Sauté fennel and shallots to make a terrific side dish.
• Use sliced fennel leaves when preparing salmon or scallops.
• In addition to lettuce and tomatoes as sandwich dressings, add sliced fennel leaves as well.
• Make a healthy and cooling summer yoghurt dish with finely powdered fennel seeds and mint leaves.

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Olives

Olives are considered to be one of the world’s most enjoyed foods. They are enjoyed as a savoury accompaniment to greens, meat and poultry foods.

Here are a few tips to enjoy olives:

• A spread consisting of capers, black olives and anchovies made into a puree with olive oil is not only delicious but also easy-to-make. It can be used as a relish, sandwich cream or dressing for fish.

• Make a healthy pasta with chopped olives, sun-dried tomatoes, roasted garlic, extra virgin olive oil and fresh/dried herbs.

• As a pickle or relish to be had with a main course or by itself, infuse olives in olive oil, tiny bits of lemon peel, coriander and cumin seeds.

• Garnish your favourite tuna fish or chicken salad dishes with chopped olives.

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Green Peas

Green peas are a spring vegetable abundant in a wide concentration of vitamins and minerals that makes an ideal addition to one’s diet. Interestingly green peas are known to aid good eye health due to its carotenoid phyto-nutrients such as lutein and zeaxanthin.

Another one of the phyto-nutrients found in green peas is a polyphenol known as coumestrol that is extremely effective in protecting against stomach cancer, according to research. A scientific study has revealed that daily consumption of green peas in addition to other legumes cuts down the dangers of gastric cancer. The study also revealed that it takes just 2 milligrams of coumestrol for good health and with one cup of peas containing at least 11 milligrams of coumestrol, it is easy to take advantage of this notable health benefit.

Green peas also provide support for blood sugar regulation, promotes heart health, and offers antioxidant and anti-inflammatory benefits.

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Garlic

Garlic is a fantastic flavouring to improve the taste of food and has nutritional benefits too! Doctors and health experts often advocate using raw, chopped or pressed garlic in one’s daily diet to stay healthy.

If you’re unable to digest raw garlic, you can add shredded garlic to dishes while cooking. To preserve the right amount of flavour and nutrition, ideally one must add it almost at the end of the cooking process.

Research studies indicate that Garlic is helpful in reducing triglycerides and cholesterol. It also has anti-inflammatory benefits across body systems, antibacterial and antiviral benefits, prevents cancer and improves the metabolism of iron.

Onions

Onions are an integral part of Indian cuisine and not only do they impart rich flavour to food but also are an excellent source of many health-boosting nutrients, such as amazing sulphur compounds, which cuts down high blood sugar and triglyceride levels while decreasing hypertension.

It is also abundant in flavonoids and is important that it is part of one’s daily diet. Research indicates that adding at least one portion of an allium vegetable — example onions — in your regular diet is highly beneficial for health.

Consume at a minimum half onion each day or adjust your recipes accordingly, wherein onions are added in some form or the other.

Kiwifruit

Kiwifruit is a berry and hence it is considered to be far more nourishing than other fruits. It is an excellent source of vitamin C and is also abundant in the protein-melting enzyme actinide. The skin of Kiwifruit, if consumed provides additional vitamins, minerals and fibre.

The skin also imparts texture and can help in considerably decreasing platelet accumulation while lowering blood triglyceride levels. It mimics the action of aspirin and hence most health professionals believe that the fruit potentially holds the key in cutting down the risk of thrombosis. Kiwifruit is a natural provider of antioxidants, such as carotene, xanthophylls and zeaxanthin.