Try some new fruits and veggies this summer

It’s hardly news that fruits and vegetables are good for you. The real news is why. “More and more is being learned about how fresh produce, beyond its rich stores of vitamins and minerals, can supply us with substances that help ward off many illnesses,” explains Emily Schmidt, a registered dietitian at Mayo Clinic Health System in Albert Lea, Minnesota.

To enjoy a full mix of foods that help fight disease, pick a variety of colors from the produce bin. “Sometimes we get into a rut and eat the same types each day,” says Emily. “Break out of your comfort zone and try a couple of these less well-known fruits and veggies, if available in your local grocery store or farmers market this growing season”:

• Beets
• Bok choy
• Celery root
• Collard greens 
• Dandelion greens
• Eggplant
• Figs
• Kohlrabi 
• Leeks 
• Morel mushrooms
• Pluots and apriums (hybrids of an apricot and plum) 
• Rhubarb
• Persimmon
• Swiss Chard
• Turnip

Emily recommends this recipe as a refreshing, elegant end to any meal:

Fresh figs with walnuts and mascarpone

• ¼ cup chopped walnuts
• 12 ripe figs
• 2 tablespoons mascarpone cheese or whipped cream cheese
• Pinch of ground nutmeg
• ¼ cup honey

Put the walnuts in a small, dry frying pan over medium-low heat. Cook, stirring often, until lightly toasted, 3 to 5 minutes. Transfer immediately to a plate to cool. Slice the stems off the figs. Cut an X in the top of each fig, cutting down into the fruit about 1 inch. Carefully squeeze each fig from the bottom to open it slightly. Spoon ½ teaspoon of the cheese into the opening of each fig and sprinkle with nutmeg. To serve, divide the figs among individual plates. Sprinkle with toasted walnuts and drizzle each serving with 2 teaspoons of honey.

Serves 6.

Get more healthy recipes from Mayo Clinic, including these full of nutritious fruits and vegetables:

• Creamed Swiss chard
• Braised kale with cherry tomatoes
• Braised celery root
• Chicken adobo soup with bok choy
• Fruit salsa ‘n’ sweet chips
• Grilled flank steak salad with roasted corn vinaigrette
• Grilled Portobello mushroom burgers
• Mango salsa pizza
• Potato cauliflower au gratin
• Quinoa salad with tomatoes and cucumbers
• Summer vegetable soup
• Yellow pear and cherry tomato salad