5 Farm Stand Super Foods

The end-of-summer harvest is upon us, and local produce stands will soon be overflowing with a bounty of fruits and vegetables, like heirloom tomatoes, corn and apples. Here are our five favorite farm-fresh super foods of the season and how to prepare them.

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APPLES Thanks to a hot spring and dry summer, harvest time for apples came early this year. Gathering the fruit is a fun weekend activity and baking them warms the home on chilly nights. Packed with fiber, antioxidants and other nutrients, they help regulate digestion, cholesterol and blood sugar levels, as well as protect against cancer. Another reason to smile: Dental experts say that crunchy foods, including apples, can act as a natural toothbrush by stimulating saliva production.

Serving suggestions: Apples are the perfect on-the-go food. They're great on their own or in a fruit or veggie salad. Or try baking your apples for a delectable, fiber-packed dessert.

Recipe to try: Baked Apples

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CORN Sugar sweet and easy to prepare, this fall favorite boasts lutein, an eye protector; fiber, a heart helper; and thiamin, a memory booster. Natural corn is also gluten free, said Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. The benefits of eating a diet low in gluten include an increase in energy, improved digestion and lower incidence of some cancers.

Serving suggestions: Grilled or steamed, corn's natural sweetness becomes more apparent. Roast in the husk for a more complex flavor. Bonci recommends slicing it off the cob and tossing with veggies for a healthful salad.

Recipe to try: Roasted Corn Salad

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PEACHES Summer's sweet farewell means a plethora of ripe peaches. Thanks to a slew of antioxidants, the sweet-as-candy fruit is a serious health helper, offering protection against all kinds of diseases, from asthma to atherosclerosis. Vitamins C and A also improve skin tone and texture, while potassium, calcium and lycopene can help immunity, muscle function and mood.

Serving suggestions: "Peaches are great as they are," said Bonci. "Or cut up [and] add to vanilla yogurt with a little honey and slivered almonds for a breakfast or snack." For dinner, serve them with lean chicken or fish.

Recipe to try: Spicy Chicken Breasts with Fruit

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TOMATOES September is when the low-calorie powerhouse is at its peak. With vitamin A, vitamin C and vitamin B6, tomatoes are bursting with disease-fighting nutrients. The juicy treat can do everything from boost skin health to reduce cancer risk. A study conducted in the UK even found that tomatoes were more likely to enhance longevity than other known super foods.

Serving suggestions: Slice, dice and add to any salad or meal. Eat like an apple for a snack, roast to bring out a deeper flavor, or simmer into a flavorful base for soups, rice and pasta dishes.

Recipe to try: Baked Stuffed Tomatoes

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ZUCCHINI Technically a fruit, this member of the summer squash family is ripe with potassium, which has been shown to regulate blood pressure, metabolism and muscular function. Zucchini is also packed with heart-healthy fiber, eye-enhancing lutein and brain-boosting folate.

Serving suggestions: Cut into spears and use as a dipper for salsa or hummus, toss with your favorite pasta dish or steam and serve with a drizzle of olive oil and a sprinkle of low-fat Parmesan cheese.

Recipe to try: Italian Style Zucchini and Pasta


For more fresh meal ideas, check out our Recipe Rehabs.