beta carotene

Black-Eyed Peas

Black-eyed peas are said to bring good luck when eaten on New Year’s Day, but they’re a hearty and healthy food year round.

Black-eyed peas have a rich, roasted flavor that is perfect for cold weather soups and stews, as well as warm weather salads. Black-eyed peas go especially well with greens and grains, such as collard greens, rice and cornbread.

Black-eyed peas are a good source of fiber, protein, potassium, beta-carotene, calcium, magnesium and iron. One cup of cooked black-eyed peas contains approximately 200 calories and 11 grams of filling fiber.

Try these black-eyed pea recipes:
Vegan Hoppin’ John
Cucumber and Black-eyed Pea Salad
Sweet Potato and Black-eyed Pea Soup
African Black-eyed Pea Salad
Black-eyed Pea Chili with Quinoa and Corn

Okra

okra Okra is an all around interesting vegetable with an unusual appearance, texture and taste.

Traditionally, okra was served breaded and fried or stewed in a gumbo. However, okra can also be roasted, grilled, steamed or even eaten raw.

Okra is a warm weather vegetable that combines well with other summer vegetables, such as corn and tomatoes.

Okra is a good source of calcium, magnesium, phosphorus, folic acid, vitamin B3, potassium, and beta-carotene. One cup of raw okra contains approximately 33 calories.

Try these okra recipes:
Quick Vegetarian Gumbo
Roasted Okra
Curried Okra
Okra, Corn and Jalapeno Salsa
Roasted Potato and Okra Salad

Strawberries

Strawberries are flavorful, affordable and readily available during warm weather months. While frozen strawberries and preserved jams make it possible to enjoy strawberry flavor year round.

Strawberries are a low-calorie way to satisfy a sweet tooth and make great additions to yogurt, smoothies, cereal and even salads.

Strawberries are a good source of beta-carotene, manganese, folic acid, potassium and vitamins C and K. One cup of sliced strawberries contains approximately 50 calories.

Try these strawberry recipes:
Sensational Strawberry Sorbet
Chocolate Covered Strawberries
Strawberry Apricot Crumble
Strawberry Pistachio Tart
Strawberry Spinach Salad
Strawberry Aqua Fresca
Berry Lime Popsicles

Figs

Figs are intensely sweet and therefore commonly used in desserts. Figs make a great addition to baked goods and pair especially well with chocolate and nuts.

However, figs also work well in savory dishes, including salads, rice & grain dishes, cheese plates and even pizzas.

Fresh figs are in season in fall, while dried figs are available year round.

Figs are a good source of calcium, phosphorus, potassium, beta-carotene and vitamin C. One medium fig contains approximately 40 calories.

Try these fig recipes:
Spicy Fig Orange Jam
Fig Almond & Banana Smoothie
Cinnamon Walnut Fig Waffles
Banana Bread with Figs & Walnuts
Roasted Fig & Ricotta Crostini
Fig and Feta Salad
Fig & Arugula Salad

Cantaloupe & Honey Dew Melon

Cantaloupes and honey dew, like all melons, are a warm season fruit that is refreshing, flavorful and satisfying. Cantaloupe and honey dew go well with other summer fruits making it a welcome addition to a fruit salad.

When choosing a melon from the market, look for one that is fragrant, heavy and just a bit soft at the ends. Uncut melons do not need to refrigerated, but should be stored in a cool place until ready for use.

Cantaloupe, honey dew and other melons, such as crenshaw and ambrosia, are good sources of calcium, magnesium, potassium, phosphorus, beta-carotene and vitamin C. One cup of cubed cantaloupe contains approximately 50 calories.

Try these cantaloupe recipes:
Cantaloupe Aqua Fresca
Cantaloupe Yogurt Drink
Melon Berry Ice Pops
Blackberry Cantaloupe Salad
Melon and Feta Salad
Mango Melon Salad
Fig & Melon with Blue Cheese & Almonds