But fear not. It doesn’t have to be months upon months of all kale and winter squash, or expensive imported (and consequently lacking in texture and flavor) fruits and vegetables. If you get busy now, while the local markets are still brimming with the summer harvest, you can have tomatoes and corn and peaches all year round.

Read more about farmers markets

If you are a habitual canner you already know this, of course; but for those of us who may have an unwarranted aversion to mason jars and sterilizing baths, you can put your freezer to work to keep those fruits and vegetables year-round. In terms of texture, some things freeze better than others. Produce with delicate cell walls (like berries) will be compromised when the water content expands and ruptures the structure – the taste is still great, just don’t expect a perfect raspberry to appear once it’s defrosted. Other items freeze beautifully. And in terms of retaining nutrients, don’t worry; the USDA assures us that, “the freezing process itself does not destroy nutrients.”

Tips before you begin

• Use the freshest produce you can find, and freeze it while it is still as fresh as possible.
• Wash and dry everything thoroughly; remove pits and cut into uniform sized pieces.
• Use containers, freezer bags or a vacuum seal system – don’t forget to leave room for expansion.
• If you don’t like using plastic, the very smart people at Ball make freezer safe glass jars.
• Label packages with contents and date. When ready to use, defrost in the refrigerator.

Freezing fruit

There are a couple of ways to freeze fruit: packed in sugar, packed in a simple sugar syrup, or naked. Some experts recommend freezing with sugar as they say it helps to better preserve the flavor and texture of fruit. Once defrosted much of the sugar can be rinsed off, but in the end, it doesn’t taste the same as pure and simple and some of the juices are lost in rinsing. To pack in sugar, just gently stir prepared fruit in sugar, let rest until the fruit begins to release its juices and then pack for freezing. To use the sugar syrup method, heat three cups of sugar with four cups of water over medium-high heat, stirring until the sugar has dissolved. Let cool and pour over prepared fruit to cover, then pack for freezing.

The best method for freezing fruit without sugar is to prepare the fruit and then lay it out on cookie sheets to freeze (if your freezer is too narrow to accommodate cookie sheets, try dinner plates). Once frozen, pack in freezer bags.

Freezing vegetables

Vegetables are a bit more fickle when it comes to freezing; they’re just as easy, but different vegetables respond differently to the freezer – some liked to be cooked, some prefer to be frozen raw. There are excellent websites that outline specific methods for different vegetables. Garden Guides has one of the most comprehensive list of instructions.

Read more about healthy fruits and vegetables

Freezing herbs 

Most people generally turn to drying garden herbs, but freezing works really well too. Simply remove leaves from the stem, and then wash and dry them. Place then on a tray in the freezer and allow them to freeze, before gathering them into a labeled freezer package. You can also turn you herbs into an ersatz pesto and freeze it in ice cube trays (leave out the cheese since that can throw the texture off). Once frozen, put them in a freezer package and use them as needed to perk up winter soups and pastas; you’ll be bestowed with a little bit of summer, hopefully enough to get you through until the nest season’s abundance of produce starts rolling in.

Bottom Line

Don' t let the change of weather stop you from enjoying the summer fruits, vegetable or herbs you love.

Read This Next: Eat Leafy Vegetables to Promote Good Digestion

Image: Mike Haufe

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Food has two types of iron: heme iron and non-heme iron. Heme iron is derived from hemoglobin and is found in animal-based foods, notably meat and mollusks. Non-heme iron is found in plant-based foods and isn’t as easily absorbed as heme iron. In fact, heme iron is absorbed two to three times more efficiently than non-heme iron – so if you are avoiding hemoglobin-based food (as in, animal products) it’s important to make it up with iron-rich plants.

How much iron does a body need? The estimated Dietary Reference Intakes (DRI) for iron in males aged 19 and older is 8 mg daily; females aged 19 – 50 should get 18 mg daily, and 8 mg daily for females 51 and older.

Read more about iron deficiency

Here are some of the richest plant-based sources of vegan iron:

1. Fortified dry cereals 1 oz:  1.8 to 21.1 mg

2. Spirulina (1 tsp):  5 mg

3. Fortified oatmeal, 1 packet:  4.9 to 8.1 mg

4. Soybeans, cooked, ½ cup: 4.4 mg

5. Pumpkin seeds, roasted, 1 oz:  4.2 mg

6. Quinoa (4 ounces):  4 mg

7. Tomato paste (4 ounces):  3.9 mg

8. White beans, canned, ½ cup:  3.9 mg

9. Blackstrap molasses, 1 Tbsp:  3.5 mg

10. Lentils, cooked, ½ cup:  3.3 mg

11. Spinach, cooked fresh, ½ cup:  3.2 mg

12. Kidney beans, cooked, ½ cup:  2.6 mg

Source: USDA/HHS Dietary Guidelines for Americans

That said, it should be noted that iron can be a fickle little mineral, and doesn’t always play nicely when it comes to absorption. To get the most iron out of your food, follow these tips:

• Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.

• Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.

• Calcium also hinders the absorption of iron; avoid high-calcium foods for a half hour before or after eating iron-rich foods.

• Cook in iron pots. The acid in foods seems to pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture.

Read more about the best vegan protein sources

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1. For Iced Coffee

Ice cubes for iced coffee can be made in a few ways. You can make ice cubes with regular-strength coffee and add it to your chilled coffee. You can also make espresso ice cubes and add them directly to milk or milk alternative to create the opposite experience of iced coffee; the more the ice melts, the stronger the coffee gets.

2. For Iced Tea

You can make straight tea ice cubes, but you can also make lemon and honey ice cubes that will tart and sweeten your drink as they melt. Adding some lemon zest to the ice is pretty, too (just make sure you use organic lemons and scrub the skin well first). Also, play around with any other flavors you like with tea; grated ginger, peach slices, rose petals… the possibilities are endless.

3. For Punch

Any proud 1950s housewife with a perky punch bowl probably knew her away around an ice mold; a fine art that went the way of cheese balls and deviled ham pinwheels. But it’s festive and brilliant. Start with a small Bundt pan or muffin tin or whatever container you have that would make a nice mold, and fill it with a mix of ingredients that will be featured in the punch, then freeze. For a punch bowl, it is better to use a bigger mold rather than an ice-cube tray, since the punch will be at room temperature longer and cubes will melt more quickly. Do be careful of decreasing the ice’s ability to freeze by adding too much booze; do not be afraid to add pretty fruit to the mold before freezing to make it even more decorative.

Read More:  How to Freeze Summer Fruits and Vegetables

4. For Cocktails

For mixed drinks, you can use whatever mix you are planning on employing and freeze some of it in ice cube trays before cocktail hour begins. You can be straightforward, like lime, sugar and mint for mojitos; or you can add a twist to the ice, say lime and watermelon to turn regular margaritas into watermelon ones. Great for sangria, too.

5. For Sparkling Water

For sparkling water, it’s amazing what flavored ice cubes can do. Seriously, let your imagination run wild here. Plain lemon or lime, great… but you can also use any kind of juice, cucumbers, fruit, herbs, flower petals, and whatever other flavors you might want to spike your seltzer with.

Read More: How to Amp Up Your Daily Water Intake

6. For Smoothies

The secret to smoothie success may be this simple trick: never use plain ice. You can either make juice or fruit purée ice cubes to use when making a smoothie, or you can make whole fruit ice cubes. Which really aren’t ice cubes at all, but serve the same function and are a fantastic way to use up fruit that may not have much of a shelf life left. Slice bananas, stone fruit or berries and place them in a freezer-safe container and freeze. You will be rewarded with a constant supply of non-ice ice cubes, and you will never have a watery smoothie again.

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1. Arugula

Also known as rocket, arugula is the unique peppery salad green of which Virgil praised in the poem, Moretum: et veneris revocans eruca morantuem – which translates to “the rocket excites the sexual desire of drowsy people.” Long hailed as an aphrodisiac, apocryphal or not, arugula is bursting with bright flavor and wonderful nutrients. It is high in vitamins A and K, and folic acid, as well as a good source of zinc, potassium, calcium and iron. And it’s wildly versatile. Try it mixed into salad greens or as the base of a salad with lemon, olive oil, and shaved Parmesan. Top a pizza with it, use it in a sandwich, toss it into pasta, or use it to make pesto.

2. Dandelion

Some look at a lawn full of dandelions and see pesky weeds; others see…free food! Dandelion flowers and their greens have been eaten in Europe for centuries and have a long list of curative effects attributed to them. Flowers can be used in wine and syrup; the greens are bitter but in a lovely, addictive way. Young dandelion greens are tender and fabulous served raw in salads, sandwiches, and green smoothies. If you use greens that have been harvested after the plant has flowered, they will have increased bitterness; but it’s not a deal breaker. Blanch them first, make cream of dandelion soup, or sauté them with strong complimentary flavors like fruity olive oil along with a load of garlic and red pepper flakes.

3. Parsley

Parsley’s continuous presence on the side of every dinner dish ever served has done nothing for its reputation; it’s generally seen as little more than a disposable piece of greenery whose total purpose in life is to add color to a pallid plate of food. But the little herb that could has so much to offer. In addition to being an excellent source of vitamins A, C and K and a good source of iron and folate, it is rich in volatile oils and flavonoids; and when used as a major component of a dish, rather than a garnish, it is as delicious as it is surprising. Play around with parsley using it as a green rather than an herb, for starters, try making a parsley-based pesto or a parsley-full tabouli.

4. Pea Greens/Shoots

Along with the peas grow their greens – the tender tendrils and shoots that support the peas themselves. Fortunately, farmers have found that there is a market for them and thus they are increasingly available along with peas. They are light, sweet, tender, and nutritious. Pea greens are delicate, the princesses of the vegetable world, and are best handled with a gentle touch. Add them to salads, sandwiches, lightly sauté them with garlic or put them on top of just about everything for a sweet, snappy garnish. As most greens, they are also a good candidate for pesto.

5. Ramps

If ramps, also known as wild leeks, are available, you know it’s spring. They have a relatively short growing period, about six weeks, and are thus consumed with manic reverence by ramp lovers wherever they grow. They are wild and most often available in specialty stores or farmers markets (or in the woods behind your house, should you be so lucky). The ramp is a lovely to behold, but packs a punch – a one-two of onion and garlic; they are pungent greens not for the weak of heart. Use them as you would onions or leeks; sautéed with whole wheat pasta is perhaps their most common employment, but try them on pizza, in risotto, as a soup vegetable, in pesto, or scrambled with eggs. But get them while you can, although their flavor has staying power, their season is fleeting.

Image: jules

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Unfortunately, most drinks sold as vitamin- and nutrient-infused necessities for exercise are little more than candy-colored sugar water. The American Heart Association recommends no more than 6 teaspoon of added sugar daily for women; yet the most-popular selling sports drink on the market offers 21 grams of sugar per 12-ounce serving; that’s 5 ¼ teaspoons of sugar right there.

Meanwhile, while we are taught that sports drinks are necessary during exercise, expert after expert denies the myth. And in fact, a comprehensive study published by the British Medical Journal (BMJ), titled “The truth about sports drinks,” concluded that sports drinks were good for endurance and elite athletes, and few others.

That said, hydrating is king, and there are some great things to drink, in addition to water, while exercising. The following healthy sports drink alternatives have been associated with improved performance and quicker recovery.

1. Coconut water

Coconut water is as good for performance and rehydrating as regular water and sports drinks, according to a 2012 study in the Journal of the International Society of Sports Nutrition. And it comes with wholesome nutrients instead of added sugar and artificial colors (but check labels for sulfites, which some brands contain).

2. Watermelon juice

Researchers found that people who consume watermelon juice before exercising felt less sore the next day than those who drank a pink placebo beverage. Not only that, watermelon offers innumerous health benefits. And … it tastes great. (To make watermelon juice, you can simply blend seeded chunks of fruit in the blender, straining is not required.)

3. Raisins

Alternatives for sports drinks don’t have to be drinks themselves. Hydrating with water and using raisins instead of sport gels is a terrific way to go. A study on sport gels found that when examining trained cyclists, snacking on raisins before workouts worked just as well to help athletes sustain their energy and performance.

Read more about drinks to keep you hydrated

4. Bananas

In the same vein as raisins, bananas – a favorite of runners and gym aficionados everywhere – when combined with sufficient hydration, are just as effective for sustaining the performances and electrolyte balances of hard-working athletes.

5. Chocolate Milk

If you’re hearing this for the first time, you may be thinking, “chocolate milk as a healthy sports drink? Has this writer lost her marbles?” I know it sounds like a stretch, but here’s the deal: sports drinks are intended to help with both the work out and recovery. For recovery, the optimal mix is the right balance of carbohydrates and protein. Like in … chocolate milk. With its perfect carbohydrate-to-protein ratio, as well as vitamin D, calcium, vitamin A and iron, it's the "ideal post-workout recovery drink," according to a University of Texas study. Yes, there is added sugar, but there are also wholesome nutrients sorely missing in standard sports drinks. For best results, aim for one with natural ingredients.

Read more about preventing dehydration in kids

6. DIY

If you are really attached to sports drinks, you can skip the synthetic versions and make your own wholesome ones. Sports nutritionist, Barbara Lewin, RD, LD, shares this recipe for a healthy homemade sports drink that has a mere 50 calories for an eight-ounce serving:

• 3.5 cups water
• ¼ cup organic orange juice
• ¼ cup maple syrup
• ¼ teaspoon salt
• Mix and drink accordingly; no refined sugar or day-glo colorants required. 

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Found in wet areas, often along babbling rivers, streams, and brooks, hunting for fiddleheads marks the transition from winter to summer for many a forager; they are also available at farmers' markets and some specialty stores.

Fiddleheads have a unique flavor, like the crazy love child of asparagus and spinach, with some artichoke and grass thrown in for good measure. In a nutshell, they taste like spring. They are a good source of fiber, vitamin C, vitamin A, and omega-3 fatty acids.

Read more about reasons to eat seasonally

There are three main species of edible ferns in North America, but the most commonly consumed is the ostrich fern Matteucia struthiopteris. (The other two are the lady fern Athyrium filix-femina, and bracken fern Pteridium aquilinum.) If you plan to forage for them yourself, please be cautious. Not all ferns are edible, and some are toxic.

As the University of Maine reports, fiddleheads provide the opportunity for foodborne illness. In 1994 there was a large outbreak of foodborne illness that the Center for Disease Control (CDC) related to eating raw or undercooked fiddleheads. The exact cause was never figured out, but experts say that the proper handling and cooking of fiddleheads will help reduce the risk of foodborne illness. They should never be eaten raw, and the mature fronds of ferns should not be eaten as well.

So, cooking is king here. Although many of us prefer our vegetables cooked lightly, fiddleheads should be fairly walloped. To boil the little guys, add washed fiddleheads, with chaff removed, to lightly salted water and gently boil them for 15 minutes. Alternatively, you can steam them for 15 minutes.

There are many ways to cook tender little curls; think lighter flavors, so as not to overwhelm their delicate nature. Clean fiddleheads well and make sure to remove the papery coating, then boil or steam them until tender.

Once cooked, you can top them with butter, lemon, or vinegar, or give them a quick sauté with other ingredients: shallots, a little garlic, or browned butter. Yum. Or make a savory tart, serve them with eggs, toss them with pasta, chill them for a salad – think of any way in which you would use asparagus, and employ them there.

Read more about spring greens to eat before the season ends

Because of their (sadly) short season, many people like to pickle or freeze them. To freeze them clean well, blanch them in boiling water for two minutes, cool them in an ice bath, dry them thoroughly, place them in a storage container, and freeze them. When you’re ready to use, thaw in the refrigerator or cold water, cook according to the instructions above, eat, and revel in the memories of babbling brooks and spring.

Image: Dana Moos

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Osteoporosis and the painful broken bones that accompany it do not have to be a part of normal aging; there are preventative measures you can take to promote optimal bone health and limit your risk of bone loss later in life. According to the National Osteoporosis Foundation, an estimated 44 million Americans over the age of fifty are at risk for weakened bones and osteoporosis. But no matter how old you are, the habits you adopt now can have a long-range impact on your bones.

Along with regular exercise, the avoidance of smoking, and limiting alcohol to two or three drinks a week, diet is one of the most efficacious ways in which we can nurture our bones.

Most of know we need calcium and vitamin D for healthy bones, but the components that comprise our skeleton are living tissue and require more than just a glass of milk. A good set of bones also requires a constant and adequate supply of protein, magnesium, potassium, phosphorus, and vitamin K. The following 8 foods are each especially abundant in nutrients that give your bones a boost; treat your bones well now, and they will return the favor later on in life.

1. Bananas

These powerhouses pack a mighty punch of potassium, which helps prevent the loss of calcium from the body.

2. Canned sardines

The one-two combo of calcium and vitamin D in canned sardines make them a valuable ally for your bones.

3. Orange juice

Orange juice doesn’t have calcium or vitamin D, but it’s often fortified with them; plus, studies have shown that the ascorbic acid in orange juice may help with calcium absorption.

4. Prunes

According to the National Osteoporosis Foundation, studies suggest that prunes (also more poetically known as “dried plums”) may have more powerful, positive effects on bones than other fruits and vegetables.

5. Roasted pumpkin seeds

Along with bone-loving phosphorous, potassium, protein, zinc, and copper, pumpkin seeds are a tremendous source of important magnesium.

6. Olive oil

The intake of olive oil has been related to the prevention of osteoporosis in experimental and in vitro models, according to a 2012 study.

7. Dark leafy greens

Kale, collard greens, mustard greens, Swiss chard and spinach, as well as Brussels sprouts, boast healthy amounts of important bone nutrients, including calcium, magnesium, potassium, vitamin C and vitamin K.

8. Yogurt

Many people rely on milk for their calcium, but yogurt has calcium and more, along with all of those healthy probiotics. For example, a one-cup serving of organic Stonyfield plain, fat-free yogurt has 35 percent of the daily requirement for calcium, along with 25 percent vitamin D, 30 percent phosphorous, 8 percent magnesium, as well as other bone-health promoting nutrients, all for 110 calories.

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Kale is such a tremendous powerhouse of nutrition, even compared to other greens. If Popeye had spinach, I’m pretty sure the Incredible Hulk was secretly doping on kale. In terms of its Oxygen Radical Absorbance Capacity (ORAC) value – the measurement of its antioxidant level – put it this way: a serving of iceberg lettuce contains an ORAC value of 105, while a serving of kale has 1770. Spinach rings in next with an ORAC value of 1260. And accompanying all of those age-fighting antioxidants, kale packs in fiber, beta-carotene, iron, vitamins and folic acid.

Read more about the world's most antioxidant-rich foods

Go, kale!

So if your only experience with kale has been limited to a sauté or store-bought kale chips (for which a king’s ransom is generally required) here are some other stellar ways to put this superhero to work:

1. The quick sauté

This will be new for those who traditionally give kale a long, slow braise. This method results in a bright green dish with a little more snap than a long cook. Heat olive oil in a large sauté pan, add chopped fresh garlic and sauté over medium-high heat until it starts to sizzle and turn golden. Next, toss in a handful of cleaned and very dry kale leaves and stir a few times until they start to wilt. Continue tossing in a handful at a time. Adding them slowly will ensure that the water released cooks off before the next handful is thrown in, resulting in a distinct lack of sogginess. When all the kale is added, toss it with some sea salt and fresh pepper and serve.

2. The slow cook

For those who generally treat vegetables with a quick cook and shrink away in horror at overcooked vegetables, I feel your pain. But trust me, kale adores a long simmer. It has so much structure to begin with that it doesn’t turn to mush, and the bright flavors are reduced to a more earthy, almost nutty smokiness that is really lovely. And so simple: sauté garlic in olive oil, add cleaned kale, add one cup of vegetable stock. Simmer over low-medium heat for 20 minutes, stirring occasionally, and adding more stock if it becomes too dry. When it’s ready, the stock should be reduced and all that remains is a pile of moist, tender yet toothsome, tasty greens.

3. Presto, pesto!

There are any number of ways to switch up the pesto routine, one of them is to use vegetables other than herbs; and kale takes to this preparation like nobody’s business. Try this: In a food processor, add one bunch of cleaned kale (ribs removed), 2 cloves garlic, ¼ cup grated organic Parmesan cheese, ¼ cup walnuts, ¼ cup extra virgin olive oil, 2 tablespoons lemon juice. Whir until pesto-y, salt to taste; serve on toast, with pasta, in sandwiches, tossed with grains, with eggs, or by the spoonful.

4. Kale chips

It’s probable that kale got its huge recent bump in status due to the preponderance of kale chips now available in most health-minded stores. But with prices ranging in the $8-dollar range in many places for a small box or bag of the green gold, there’s no reason not to be making your own. In the simplest preparation, all you need to do is remove the stems, rinse and dry the leaves, spread them on a baking sheet, drizzle with olive oil, salt, and bake at a low temperature, turning occasionally, until they're crispy and melt in your mouth. (Or here’s a recipe for a version that is seasoned with apple cider vinegar and sesame oil.)

5. Roast and embellish it

There is the famous Catalan dish that combines spinach with raisins and pine nuts, but why let spinach have all the fun? You can follow a recipe and use kale for the spinach, or you can totally veer off the path with a method I came up with when trying to wow a determined kale hater. (It worked.) This is a take on kale chips, with a twist. The kale is cooked a bit less, so that it still has some tenderness, yet is crisp on the edges. To prepare, rinse and tear leaves from the ribs from one bunch of kale; pat dry and toss with olive oil, garlic, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and bake at 375 F for 10 minutes. Add a handful of raisins, bake for 5 minutes, add a handful of pine nuts, bake for 5 minutes. The result should be perfectly roasted kale with caramelized raisins and just-toasted pine nuts.

6. The secret to salad success

Kale salads have been showing up everywhere, but sometimes they can be a lot to take. As lovely as kale is, when in its raw state, it can occasionally tend toward a little too much taste and texture. So here’s the trick. Start 20 or 30 minute before you plan on eating it; add an acidic dressing (even just a simple lemon and olive oil mix is great), and then submerge your hands in the bowl of greens and dressing and start squeezing and tossing for a few good minutes, then let it sit until you’re ready to serve. At that time, adjust seasonings and add in extras. I know it sounds crazy, but by adding some mechanical massaging to the greens, and then letting the acid of the dressing do its work, the result is an ever-so-slightly wilted kale that has soaked up extra flavor.

Read more about healthy summer salads

7. When all else fails, cream it

Do you love creamed spinach? Do you hate when you prepare 10 pounds of fresh spinach for a dinner party and end up with, like, a quarter cup of actual creamed spinach? Spinach, as lovely as it is, reduces by volumes when cooked. Kale, on the other hand, shrinks much less, which is why it’s my choice for a creamed green; it also lends more flavor and a little pizzazz in the texture. Simply substitute kale for spinach in your favorite creamed spinach recipe.

Image: Joy

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There are only so many meals in a row that can harbor sautéed squash, without us, the eaters, becoming zucchini-fatigued – a common and chronic condition that occurs this time every summer. So with that in mind, the following zucchini recipes, though, are intended to help you escape from zucchini tedium, with bona fide yumminess galore.

1. Mix it with chocolate

Zucchini has a surprising ability to play nicely with chocolate, as weird as that may sound. When added to sweet baked things – like cookies, brownies, and cake – its flavor fades to the background, but its moisture provides for a terrific texture. For starters, try this Chocolate Chip Zucchini Bread.

Read more about the health benefits of chocolate

2. Concoct a savory custard

Who doesn’t like pudding for dinner? Okay, so maybe it’s not butterscotch pudding, but adding sautéed zucchini to flan and topping it with a savory tomato coulis is a really lovely way to break free from the zucchini rut. See Zucchini Flan With Tomato Coulis for the how-to.

3. Make waffles

We kid you not, introducing the best waffles ever: Coconut Waffles with Bananas and Mango Jam (which just so happen to include zucchini).

4. Use in place of meat

Swap out the meat and add the ubiquitous zucchini instead in this recipe for zucchini balls. (Bonus: “zucchini balls” is fun to say).

5. Make muffins

If carrot cake can be so good, so can carrot-zucchini cake, in muffin form. Here’s how: Carrot-Zucchini Muffins.

6. Hide it in pesto

Not that zucchini deserves to be hidden, but when there’s just nowhere else to go, head for the pesto. Add raw zucchini to the mix when making pesto – it bulks up the sauce without diluting the flavor very much; and it’s really good. See tip number two in 5 Recipes To Escape The Pesto Doldrums for more.

7. Shred it, slice it, slaw it

Raw zucchini shredded or sliced thinly into ribbons makes for one of the world’s best, and easiest, vehicles for salad dressing. Use your favorite coleslaw recipes, or dress it simply in seasoned rice wine vinegar with a handful of fresh herbs.

Read more about healthy herbs for fighting fatigue

8. And last but not least, make cake!

And not just any cake, but Zucchini Cake With Lemon Cream Cheese Frosting … making us all hope that the abundance of fresh summer  zucchini (and zucchini recipes!) never ends.

Image: Katrin Morenz

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Some of the following soda recipes are based on making a simple syrup to add to sparkling water, while others are single-serving recipes that you can mix on the spot. They are conceived around the idea of employing a punch of flavor so that you don’t need to have the soda quite so sickeningly sweet as is typical in conventionally sweetened sodas using high fructose corn syrup. These soda recipes are also flexible to allow you to increase or decrease the level of sweetness.

Read more about high fructose corn syrup and obesity

1. Ginger Lemon Soda Recipe

Yield: syrup for 16 servings

Ingredients

2 ounces fresh ginger

1 cup water

1/2 cup raw sugar or Sucanat

2 pieces lemon zest

Directions

Wash and grate ginger (it doesn’t need to be peeled) and bring all ingredients to a boil in a medium saucepan. Remove from heat, cover, let steep for an hour, and strain. Add to sparkling water by the tablespoon to taste; per tablespoon there are roughly 1 ½ teaspoons of sugar, or around 21 calories. (Syrup keeps for one week refrigerated in an airtight container.)

2. Lime Basil Soda Recipe

Yield: 1 serving

Ingredients

1 lime

2 teaspoons honey

2 fresh basil leaves

Directions

Cut a washed lime in half and add both pieces to the bottom of a large glass with basil and honey. Mash very well with a spoon, fill glass with sparkling water and ice. Voila. Approximately 42 calories per serving.

Read more about hidden ingredients in honey

3. Maple Cream

Yield: 1 serving

Ingredients

2 teaspoons maple syrup

1/4 teaspoon pure vanilla extract

Directions

Add ingredients and sparkling water to a large glass, gently stir in ingredients, add ice, and enjoy for a mere 35 calories.

Read more about maple water

4. Lavender Plum

Yield: Lavender syrup for 24 servings

Ingredients

1/2 cup honey

1/4 cup raw sugar

1 cup water

1 tablespoon lavender flowers

1 ripe plum

Directions

Bring water and lavender to a boil and add sweeteners; remove from heat and let steep for one hour. Strain. Wash and slice the plum in half, add to a large glass with 1 teaspoon lavender syrup and mash with a spoon. Leaving fruit and pulp in, add sparking water. 70 calories for this one, but it comes with half a serving of fruit if you finish the plum once the soda is gone. (Syrup keeps for two weeks refrigerated in an airtight container.)

Read more about the top 8 natural sweeteners

5. Grown Up Shirley Temple

Yield: Syrup for 16 servings

Ingredients

1/4 cup raw sugar

1 cup unsweetened pomegranate juice

Juice of 1/2 lemon or lime

Directions

Place juice and sugar in a saucepan over medium heat and bring to a boil stirring frequently for five minutes or until slightly thickened. Add citrus juice and allow to cool. Add 1 tablespoon of syrup to sparkling water (or more to taste) and garnish with a fresh cherry, no paper umbrella required. (Syrup keeps for two weeks refrigerated in an airtight container.)

Image: socceraholic

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