PLANT FOOD

During this season of vibrant colors outdoors that deepen our appreciation of the beauty and bounty of nature, let’s talk plants—the edible kind. What are your three favorite fruits and vegetables that make the most frequent appearance in your diet?

Gila Glassberg, RDN, CDN, Certified Intuitive Eating Coach

IIt’s hard to pick just three! We always have lettuce, cucumbers, red onions, and peppers available for a quick, great-tasting salad that goes with everything. We’re also always stocked with apples and bananas for a quick snack. Mangos are a favorite too, and they complement any dish. It seems we love them all!

BBaby carrots, celery sticks, and apple slices are easy to prepare and go well with a serving of peanut butter. This combination offers a healthy fat and a perfect amount of protein, carbs, and natural sugars to keep you satisfied and energized until your next meal.

MS, RDN

WWe love all vegetables and fruits in our house.

We do tend to be obsessed with one or two every so often. Right now, we keep eating sliced zucchini.

I place zucchini in a bowl, coat with olive oil, garlic powder, and pepper. I then layer on a tray with nutritional yeast and bake until crispy.

My kids have also been loving frozen artichoke bottoms. I steam them in a pot until soft, with lemon juice, olive oil, salt, and a squirt of maple syrup, and then cook on high heat, uncovered until crispy

We love all fruits. This winter we couldn’t get enough of pomelo, which is like a sweet grapefruit. Now that it’s out of season, we’ve been eating our usual variety.

Shani Taub, CDC

AApples are on the top of my list because they’re delicious and filling. The more we chew, the more the brain receives a message of satiety.

Grapefruit and pineapple are also staples for us. Besides for their nutrition profile, their acidity helps stave off the craving for sweets.

In regard to vegetables, we’re always stocked on lettuce, which is crunchy and low in calories; kabocha squash, which is high in fiber, low in calories and very filling; and cucumbers, which are low in calories, crunchy, and refreshing.

Shaindy Oberlander, BS, INHC

II keep some basic staples handy all year round and I enjoy other fruits and vegetables when they’re in season. For starters, I always stock up on the basic salad greens, cucumbers, mushrooms, and beets. I love having different colors and textures in my salads. The darker and deeper in color, the more polyphenols and health benefits.

Dr. Rachael Teichberg

CCucumbers—I eat them on the go as is (love the new tiny ones) or sliced with dips and avocado with dinner. Sugar snap peas—we love them in the car or as a snack, plain and crunchy or steamed with cauliflower and baby zucchini for a dinner side dish. We always have berries as an after-dinner snack, and grapes are our Shabbos treat after dinner and lunch. We even freeze them in the summer for an especially refreshing treat.

Having just completed my own veggie patch in our backyard, I sure am looking forward to my expanded source of organic veggies, chock-full of herbs and nutrients, that we’ll be enjoying all summer long.

In the fruit department, I always keep frozen fruits handy for smoothies, in addition to melons, apples, and oranges. I’m looking forward to the juicy summertime nectarines and peaches!

1. Bananas: Enjoyed by everyone in our family, I love that bananas don’t require washing or preparing, and they’re often enjoyed as a frozen treat in our home as well. (Simply peel a ripe banana and put in a snack bag before placing in the freezer.)

2. (Persian) cucumbers: I love that they’re an easy, quick, and wholesome school lunch component, a grab-and-go snack straight from the refrigerator (washed in advance), and very versatile—whether eaten on their own with a dip, as the base of an Israelistyle chopped salad, or thrown into a leafy green salad.

3. Purple cabbage: One of my favorite vegetables because of its beautiful, vibrant color (and corresponding antioxidants), I appreciate that purple cabbage has a long life in the refrigerator (before it’s shredded). It’s also a very versatile vegetable that can be used in a variety of dishes.

IIn the fruit department, we’re always stocked with apples, bananas, and clementines. The first two are a good source of fiber, and they’re all excellent sources of essential vitamins and minerals, like vitamin C, B6, and potassium. Plus, they’re the easiest to take along when we’re on the go, and my kids love them. Win-win!

For veggies, I always keep a package or two of frozen broccoli in the freezer—ready to broil, bake, or roast for a quick, easy, and delicious side dish. Another staple is fresh lettuce of any kind, such as romaine, baby arugula (my fave!), or spring mix to base any salad. And, of course, cucumbers for snacking or to toss in a salad. Did I mention vitamins, minerals, and fiber? Those dark green ones are chock-full of vitamins C, K, B6, magnesium, iron, calcium, and more.

Sheindy Ungar, CDC

1. Lettuce