For a light, balanced diet to combat the summer heat, here are our tips about which fruit and vegetables to eat this month!
Figs. Originally from the Middle East, the fig is actually a medium-sized, fleshy infructescence rich in sugar, known as a syconium. It is characterised by its oval or pear shape, with a thin, edible skin that is purple, green or black depending on the variety. The flesh is pink or amber, sweet and juicy, and can contain small edible seeds known as achenes. This fruit is a good source of vitamins (A, K and B), but also minerals such as potassium, magnesium, calcium and iron. Figs can be eaten fresh, in jams or dried.
Blackberries. Native to sub-Arctic Europe, blackberries belong to the Rosaceae family and are the fruit of the Rubus fruticosus genus. They look like small gems with a colour ranging from dark purple to intense black and a bitter-sweet flavour. Rich in vitamins and antioxidants, blackberries are delicious eaten fresh as a topping for yoghurt, cereal or pancakes: discover our recipe here.
Cantaloupe melon. This melon got its name because it was originally brought by Asian Catholic missionaries to the papal palace in Cantalupo, a small town in lower Sabina about fifty kilometres from Rome. The cantaloupe melon stands out with its beige or green-coloured rough, grooved skin and its sweet, juicy, fragrant flesh with a warm orange colour. It is an excellent source of vitamins A and C, as well as important minerals such as potassium and magnesium. This melon can be eaten cut into slices or cubes, often accompanied by cured ham.
Potatoes. Potatoes were introduced to Europe in the 16th century after the return of Christopher Columbus from his voyage to America. The different potato varieties stand out with their shape, size, colour and the texture of their skin and flesh. They are an important source of complex carbohydrates, mainly starch, but are also a good source of vitamin C, vitamin B6, potassium and fibre. They can be boiled, baked, fried, sautéed in a pan or grilled, and can be used in a variety of recipes, from main courses to summer salads: discover our recipe here.
Green beans. Already grown in the Andes around 6000 B.C., green beans were called mangetout due to their edible seeds and pod, which is why they were imported all over Europe. They have a bulging texture and an elongated, straight or curved shape, with an intense green, yellow or purple colour depending on the variety. The seeds inside have a colour varying from yellowy-white to relatively intense green. They are a source of vegetable protein, dietary fibre, vitamin C and vitamin K. They also contain essential minerals such as potassium, iron and calcium. Green beans can be eaten boiled or steamed, but also sautéed in a pan with garlic and olive oil: discover our recipe here.
Image: Canva
