As summertime farmer’s markets get into full swing, I think more seasonally about the food choices I make. The added variety of vegetables available at the market this time of year expands menu options and provides a huge boost of nutrition.
Fresh, seasonal, and locally grown vegetables arrive at the farmers markets at their prime time of tastiness. These vegetables are also at their highest nutritional value and provide athletes with flavorful, low-carb fiber and fuel. Training athletes need a well-rounded supply of micronutrients, and eating a variety of vegetables supports this need.
These six seasonal side dishes make eating a rainbow of produce delicious and simple. Each recipe has only a few ingredients, making them a quick and easy pairing for any meal.
6 Seasonal Side Dishes for Summer
[Photos courtesy of Kari Lund]
Smoky Roasted Cauliflower
Prep time: 5 minutes
Cook time: 30 minutes
Yield: Serves 2-4
Ingredients:
- 1 head cauliflower, cut into florets
- 1 Tablespoon olive oil
- ¼ teaspoon smoked salt
Method:
- Preheat oven to 400 degrees Fahrenheit.
- Toss cauliflower with oil and salt and arrange on a baking sheet.
- Bake for 30 minutes, stirring once partway through roasting.
Coriander Carrots
Prep time: 5 minutes
Cook time: 10 minutes
Yield: Serves 2-4
Ingredients:
- 4 carrots, peeled and sliced
- 1 Tablespoon olive oil
- ⅛-1/4 teaspoon ground coriander
- ⅛ teaspoon salt (or more to taste)
- Sprinkle of garlic powder
Method:
- Toss all ingredients together.
- Stir fry in a small sauté pan on medium high heat until tender crisp, about 5-10 minutes.
Sesame Broccoli
Prep time: 10 minutes
Cook time: 15 minutes
Yield: Serves 2
Ingredients:
- 2 small heads of broccoli, chopped into florets
- 2 Tablespoons sesame oil
- 1 Tablespoon tamari, soy sauce, or coconut aminos
- 1 clove garlic, minced
- 1 Tablespoon toasted sesame seeds
- Salt and pepper to taste
Method:
- Heat oven to 425 degrees Fahrenheit.
- Combine oil, tamari, garlic, and sesame seeds in large bowl.
- Toss broccoli in oil mixture and sprinkle with salt and pepper.
- Place on a baking sheet and roast 15 minutes, turning once halfway through roasting.
Garlic Asparagus
Prep time: 5 minutes
Cook time: 10 minutes
Yield: Serves 2-4
Ingredients:
- 1 bunch of asparagus, woody ends trimmed off
- 1 Tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
Method:
- Toss asparagus with olive oil.
- Add garlic, salt, and pepper and toss to coat.
- Sauté asparagus for about 10 minutes until tender-crisp
Grilled Corn With Herbed Butter
Prep time: 5 minutes
Cook time: 10 minutes
Yield: Serves 4
Ingredients:
- 4 ears of corn, husks and silk removed
- 1 Tablespoon olive oil
- Sprinkle of salt and pepper, to taste
- 2 Tablespoons butter, softened
- 1 Tablespoon fresh chopped herbs (cilantro, parsley, chives, etc.)
Method:
- Heat grill to medium heat.
- While grill is heating up, brush ears of corn with olive oil and sprinkle with salt and pepper.
- Grill corn 4-5 minutes on each side.
- While corn is grilling, mix herbs into the softened butter.
- Brush herbed butter on ears of corn just after removing from grill. Serve immediately or cut corn kernels off the cob for adding to fresh salads.
Mushroom and Manchego Green Beans
Prep time: 5 minutes
Cook time: 5 minutes
Yield: Serves 2-4
Ingredients:
- 1 cup cremini or mixed mushrooms, sliced
- 1 Tablespoon olive oil
- 12-16oz fresh green beans, ends trimmed
- 1 green onion, roughly chopped
- ¼ teaspoon salt
- 2 Tablespoons manchego (sheep’s) cheese, finely shredded
- Ground black pepper, to taste
Method:
- In a medium saucepan, boil enough water to cover beans. Once water is boiling, add green beans and cook until tender-crisp, about 4-5 minutes.
- Place oil and mushrooms in a medium-sized frying pan and sauté until the mushrooms give up most of their moisture or even start to crisp a little.
- Add chopped green onion to the mushrooms and stir.
- Once beans are cooked, drain and add them to the pan with the mushrooms and onion.
- Toss with salt and pepper.
- Top with grated manchego and serve.
More delicious summer veggies:
