22 Michero yeZhizha nemaVhiji Zvekudya Mwaka Uno, kubva kuBeet kusvika Zucchini

Mazita Akanakisa Evana

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Kune vanhu vazhinji, zhizha ndezvekurembera kunze padziva nebhuku rakakura uye yakawanda yakawanda yezuva. Asi kana uchinyanya kufunga nezvechikafu sezvatiri, zhizha zvinoreva kuisa maoko edu pane zvese zvakawandisa, mumwaka gadzira zvishuwo zvemoyo yedu, kubva pamapichisi ane muto anodonhedza muto pasi pachirebvu kusvika kubhinzi dzakakora dzatingadya kubva mazviri. bhegi. Pazasi, gidhi rinobatsira kune zvese zvezhizha michero uye mavheji ayo achange ari mumwaka kubva munaJune kusvika Nyamavhuvhu-uye inofanirwa kugadzira ndiro yega yega.

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1. Beets

Chirimwa chekutanga chinokohwewa munaJune, saka chengetedza maziso ako kune vacheche beet pamusika wevarimi zhizha risati ratanga zviri pamutemo. Hazvisi chete zvinonaka zvakanyanya, zvakare isimba rekudya. Imwe sevhisi ine 20 muzana yefolate yauchazoda muzuva, uye zvakare yakazara nevhitamini C, potassium uye manganese.

Zvekugadzira: Goat goat cheese sandwiches ane balsamic beet

2. Mhiripiri

Chokwadi, unogona kunhonga bhero mhiripiri chero nguva yegore pachitoro chegirosari, asi dzinenge dziri padanho radzo (uyezve dzinouya nemutengo wakachipa) kubva muna Chikunguru kusvika Gunyana. Namira nemhiripiri tsvuku, yero kana orenji kuti uwane hutano hwepamusoro: Vese vari vatatu vakaremerwa nevhitamini C, vhitamini K uye B mavhitamini.

Zvekugadzira: Greek-yogurt huku saladhi yakakanyiwa mhiripiri

3. Blackberries

Kana uchigara kumaodzanyemba kweU.S., unotanga kuona akaibva, anoyevedza mablackberries achibuda muzvitoro kunenge kwaChikumi, uye kana uchigara kuchamhembe, inenge yava pedyo naChikunguru. Mwaka wekukohwa unongotora mavhiki matatu chete, saka bvuta chigaba kana wangoona. Ava vakomana vadiki vakanaka sosi yakanaka ye antioxidants uye mavhitaminzi A, C uye E.

Zvekugadzira: Blackberry panna cotta tartlets

4. Blueberries

Kana iwe ukasnooza pamwaka weblackberry, gadzirisa nekutenga mamwe mablueberries. Vachatanga kuoneka pamusika wevarimi muna Chivabvu uye ucharamba uchivaona kusvika pakupera kwaGunyana. Kupfuura zvese, ivo isimba rakakwana rekudya simba-vashoma kana maviri chete anokupa iwe kuwedzera kwevhitamini A uye E, manganese, choline, mhangura, beta carotene. uye folate.

Zvekugadzira: Lemon pie neblueberry meringue

5. Cantaloupe

Kubva munaChikumi kusvika Nyamavhuvhu, cantaloupe yakaibva, ine muto ichaita kuoneka pachitoro chegirosari. Tora dhamu yako yemazuva ese yevhitamini A uye C nekudya zvimedu zviviri nekudya kwemangwanani (kana, kunyange zvirinani, nekunwa imwe yemajoka edu egantaloupe akaomeswa nechando panguva yekufara).

Zvekugadzira: Frozen cantaloupe cocktail

6. Cherries

Hazvingave zviri zhizha pasina cherries, iyo yaunotanga kuona pamusika wevarimi munaJune. Macheri anotapira, seBing naRainier, anonamira mukati menguva zhinji yezhizha, asi kana iwe uchida kuisa maoko ako pane mamwe mutsauko wetart, unofanirwa kuterera. Vane mwaka mupfupi wekukura, saka ivo vanongowanikwa kwemavhiki maviri chete. Asi zvisinei kuti ndezvipi zvakasiyana-siyana zvaunosarudza, iwe unenge uchiwana dosi yakakura yevhitamini C, potassium uye manganese.

Zvekugadzira: Ginger cherry pie

7. Chibage

Unoda kudya chibage pamuguri here? Kana kuti pamwe wakaigura kuti uikande mumasaladhi uye pasta? Zvisinei, hapana chakafanana nechibvumirano chaicho. (Ndine urombo, bhegi re niblets-iwe uri kurembera mufiriji kusvika munaNovember.) Chibage chinokura mumatunhu ose makumi mashanu, saka uchazviona pamisika yevarimi uye mapurazi anomira uye ziva zvechokwadi kuti ndeweko. Chibage chine fiber yakawanda, vhitamini C, folate uye thiamine, saka zvibate kwemasekondi.

Zvekugadzira: Spicy corn carbonara

8. Magaka

Mirira, tinokunzwa uchiti, ndanga ndichitenga magaka pachitoro chegirosari nguva yese yechando. Ichi ichokwadi, asi iwe unenge uchivaona kwose kwose kubva muna Chivabvu kusvika munaChikunguru, uye dzinenge dzichinaka kudarika dziya dzinovava, dzinovava dzaunotora kubva muchikamu chezvigadzirwa panguva yeKisimusi. Magaka ane mvura yakawanda, saka uuye nawo sechikafu pamhenderekedzo yegungwa kana dziva kuti agare aine hydrated.

Zvekugadzira: Butter-yakabikwa cucumber tostadas

9. Eggplant

Nepo iwe uchigona kutora eggplant paTrader Joe's chero nguva, musika wako wevarimi wemuno unotanga kutakura vanhu vakakura munharaunda muna Chikunguru, uye vanoramba vachitenderedza kusvika munaGunyana. Eggplant yakagochwa kana yakabikwa inogona kuvava uye yakanyungudika, saka wedzera munyu nemunyu uye woirega igare kweinenge awa isati yasuka uye kubika.

Zvekugadzira: Pasta inopfungaira eggplant ine yakapwanyika walnut relish, mozzarella uye basil

10. Green Beans

Kana iwe ukadya vakomana ava chete paKutenda, iwe uri kurasikirwa zvakanyanya. Kubva muna Chivabvu kusvika Gumiguru, uchaona bhinzi dzakasvibira dzakaturikidzana patafura yega yega pamusika wevarimi. Bata mashoma mashoma uye uende nawo kumba, nekuti iwo anonakidza mumasaladhi, akanyoroveswa pachitofu kana kudyiwa akananga kubva mubhegi. (Idzo zvakare dzakakwira mufolate, magnesium, potassium uye thiamin-win, win.)

Zvekugadzira: Veggie niçoise salad nered curry green beans

11. Maremoni

Pane chikonzero lemonade ndicho chinwiwa chepamutemo chezhizha (sorry, rosé). Kutanga muna Chikumi, unogona kutiwana tichiwedzera ndimu pakudya kwedu kwese, kubva pasta kusvika papizza nekumwe. Nepo iwe ungangodaro usiri kugaya pane yakazara, lemon mbishi chero nguva munguva pfupi iri kutevera, inogona kupa zvinopfuura zana muzana yezvinokurudzirwa zuva nezuva kutora vhitamini C. Tichatora imwe lemonade.

Zvekugadzira: Yakagochwa flatbread pitsa ine artichoke, ricotta uye ndimu

12. Limes

Muchero uyu wechirimo wecitrus unowanzo kukwira kubva muna Chivabvu kusvika Gumiguru, saka uchave nezvakawanda zvekudzvanya muguac yako (uye marg!). Havana vhitamini C yakawanda semarimu, asi vachiri kuzara nezvinhu zvakanaka, kusanganisira folate, phosphorus uye magnesium.

Zvekugadzira: Kwete-kubika kiyi lime cheesecake

13. Mango

Francis mangoes (rudzi rwune ganda reyero-girinhi uye muviri wakareba) anorimwa muHaiti, uye uchawana iwo ane muto zvakanyanya kubva muna Chivabvu kusvika Chikunguru. Iyo yakakura sosi yemhangura, folate uye vhitamini C, mango anogona kuwedzerwa kune chero chinhu, kusanganisira yogati uye kunyange jerk huku.

Zvekugadzira: Grilled jerk chicken cutlets nemango salsa

14. Okra

Nekuti okra inoda tembiricha inodziya, inofungidzirwa muUS seyakanyanya yekumaodzanyemba veggie. Nekudaro, okra inofungidzirwa kuti yakatanga kuSouth Asia, West Africa kana Egypt, uye inowanzoshandiswa mundiro dzeIndia zvakare. Iyo yakanaka sosi yemavhitaminzi A, C, K uye B6, uye ine zvakare imwe calcium uye fiber.

Zvekugadzira: Easy Indian-yakafuridzirwa kitchari ndiro

15. Peaches

Ahh , zvokudya zvedu zvezhizha zvatinofarira. Peaches achaita chitarisiko chakanaka pamusika wevarimi pakati paChikunguru, uye anonamatira kusvika kutanga kwaGunyana. Nzira yakanakisa yekudya mapichisi? Bata imwe woruma mairi. Asi kana usati wambogochwa nedivi rechizi, uri kurasikirwa. (BTW, mapichisi ane vhitamini C uye A.)

Zvekugadzira: Yakabikwa peach uye halloumi saladhi ine lemon-pesto kupfeka

16. Plum

Iwe unogona kuwana plums nguva yese yezhizha, uye mhando dzauchawana hadziperi. Unovaona vane ganda dzvuku, bhuruu kana pepuru kana nenyama yepepuru, yero, orenji, chena kana tsvuku. Iwo muchero wemaoko akanaka (saka rongedza mashoma kuti uende nawo kumahombekombe), asi isu tinovada zvakare akachekwa mumasaladhi uye akakandwa pamusoro peaizikirimu. Plums zvakare chikafu chakaderera-glycemic, saka havakupe iyo shuga yakakwira iwe yaungawana kubva kune mimwe michero yezhizha.

Zvekugadzira: Blackberry plum upside-down cake

17. Raspberries

Aya ruby-tsvuku runako anowanikwa nguva yese yezhizha, pamusika wevarimi uye muchitoro chegirosari. Paunozvitenga kubva-peak, zvinogona kudhura, saka zvitenge nemutengo mukuru iwe uchikwanisa. Idya zvishoma uye iwe unozobatsirwa nekuwedzera kukuru kwevhitamini C, fiber, manganese uye vhitamini K.

Zvekugadzira: Lemon-raspberry whoopie pies

18. Strawberries

Mastrawberries achabuda munzvimbo dzinodziya dzeU.S. munguva yechirimo, asi anenge ari kwese kwese pakati paChikumi. Kufanana nemamwe majiroji, sitiroberi akapfuma mune antioxidants uye vhitamini C, uye ane mamwe folate uye potassium zvakare.

Zvekugadzira: Sheet-tray pancakes nemapichisi nemastrawberries

19. Zhizha Squash

FYI, kune huwandu hwemhando dzakasiyana-siyana dzezhizha: zucchini yegirini neyero, cousa squash, crookneck squash uye patty pan squash. Iwe unovaziva neganda ravo rakapfava (kusiyana, toti, butternut). Iyo yakazara nevhitamini A, B6 uye C, pamwe nefolate, fiber, phosphorus, riboflavin uye potassium.

Zvekugadzira: Skillet pasta nezhizha squash, ricotta uye basil

20. Madomasi

Iwo muriwo here? Kana kuti muchero? Nenzira, ivo chibereko, nokuti vanokura pamuzambiringa-asi chero chipi zvacho chaunosarudza kuvadana, iva nechokwadi chokuti unobvuta marudzi akawanda ematato sezvaunokwanisa pamusika wevarimi. (We're partial to heirlooms...the lumpier and more colorful, the better.) Wedzera domatisi kusalad yako uye uchawedzera vhitamini C, potassium, vitamin K uye folate pakudya kwako.

Zvekugadzira: Rainbow heirloom tomato bruschetta

21. Watermelon

Dai chirimo chaive nemukurumbira, chaizova hofori, kutamba watermelon. Zvichienderana nekwaunogara, mwaka wewatermelon unogona kutanga kutanga kwaMay uye kupera kusvika munaSeptember. Kufanana nemagaka, manwiwa kazhinji imvura, saka akanaka kwemazuva kana uri kunze kune zuva rinopisa. Ivo zvakare sosi yakakura ye lycopene, antioxidants uye potasium, pamwe nevhitamini A, B6 uye C.

Zvekugadzira: Grilled watermelon steaks

22. Zucchini

Nepo tekinoroji squash yezhizha, taifanira kupa zucchini yekupinda kwayo nekuti inonaka kwazvo. Zucchini ine huturu hwakarerekera uye yakaderera mucarbs, saka inogona kunyorerwa pasita kana kugayiwa muchingwa kuita kuti sandwich yako ive zvishoma zvinovaka muviri. Uye isu takataura kuti yakakwirira mu calcium, iron, phosphorus uye potassium? Swoon .

Zvekugadzira: Zucchini ricotta pancakes

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