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Summer Superfoods

Summer has some seriously delicious produce, but it isn’t just flavor that’s abounding this time of year.  There are also some superstar fruits and veggies that are loaded with nutrients and unique health promoting qualities.

Berries: Strawberries, blueberries, raspberries…yum!

One of the most potent sources antioxidants, high in cancer-fighting flavonoids, provide trace minerals, and packed with vitamin C and fiber.

Sassy Tip:

To keep berries fresh longer, rinse and put a piece of paper towel at the bottom of the bowl or storage container to soak up moisture.


Only one cup—at a mere 53 calories—fulfills your daily requirements for vitamins A and C. Cantaloupe is also high in beta carotene promoting healthy eyes and lungs.

Sassy Tip:

To choose a good cantaloupe, pick one with a slightly sweet smell that give gently to pressure towards the stem end.

Red Bell Peppers

Loaded with vitamin C, A, and a wealth of antioxidants.

Sassy Tip:

Cut in large slices to use for dips like hummus.


Excellent source of lycopene—a powerful antioxidant that battles free radicals.  Tomatoes also increase the body’s ability to protect itself from harmful rays from the sun.

Sassy Tip:

Add tomato slices to sandwiches or cherry tomatoes to salads – especially when out in the sun.


Full of vitamins and minerals; spinach provides iron, calcium, folate, and vitamin K.

Sassy Tip:

Add a handful of baby spinach when reheating leftover to increase nutrient density.


Packed with fiber, folate, vitamin C, potassium, and magnesium.

Sassy Tip:

Roast, pressure, or quick boil beets to add to summer salads.


Contains nasunin, an antioxidant found in the skin of eggplants that can inhibit the spread of cancer in addition to tryptophan to help promote a better night’s sleep.

Sassy Tip:

Thinly slice, coat with a little olive oil and balsamic vinegar and throw on the grill.


Grapes are rich in heart healthy polyphenols as well as resveratrol, a wealth of potent phytonutrients, plus manganese and vitamin K.

Sassy Tip:

Halve grapes and add to chicken or tuna salad.


The sulfur compounds in garlic provide heart healthy benefits in addition to antimicrobial properties. Garlic also has good sources of vitamin b6, manganese, and selenium.

Sassy Tip:

When those garlic cloves sprout a green stem- stick them in the ground stem up to grow your own garlic bulb.


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