Summer is getting started! With June finally, here it means we see an increase in fruits and vegetables that have our back. June is all about reaping the benefits of all that spring rainfall and the hard work of all those pollinators. All the water from the last season the fruits and vegetables are full of hydration. Not only do we see high water content in our summer foods but also sun protection! Summer fruits and vegetables are chock-full of foods to help replenish our electrolytes and provide us with lightweight energy. Most, if not all of us, are looking for foods that help us beat the heat and boost our energy. What better way to do just that than to fill your plate with powerful fruits and vegetables designed to burn fat and even slow down aging. Just like that, summer has even more of a reason to be our favorite season.
Let’s face it, we all want to look and feel our best. One of the best ways to do just that is by providing our bodies with the building blocks they need. During the month of June, mother nature fills our cupboards with fruits and vegetables that help bring out the best in all of us. Summer fruits and vegetables are full of vitamins and minerals that support immunity, slow aging, boost metabolic rate, improve skin and hair health, support your heart health, and more! The following is a list of the best fruits in June along with their health benefits.
Cheering for Cherries!
Cherries have been shown to improve liver, kidney, and heart health and function. They are high in antioxidants which makes them amazing at rejuvenating the skin and slowing down the rampant signs of aging. Cherries are one of the only naturally occurring forms of melatonin in food, other foods need to be converted into melatonin, which makes them great for reducing stress and improving sleep. Not to mention they have anti-inflammatory properties which help with joint pain. Cherries can also help boost your immune system, lower cholesterol levels, and aid in digestion. If that wasn’t enough, here is the big one if you are trying to lose those extra pounds, they promote weight loss! I know they are clearly, superhero fruit that everyone should think about incorporating into their diet.
Raspberries are high in anthocyanin and polyphenols which act as an anti-inflammatory. Which makes them great for heart health, and improves blood flow, menstrual cycle regulation, and pain management. Raspberries also contain rheosmin which helps increase metabolism to promote weight loss. They are high in antioxidants making them ideal for anti-aging. Raspberries are high in vitamin C which helps boost the immune system and improve skin, hair, and eye health. They are high in fiber which aids in digestion and as an added bonus they also contain phytonutrients that protect against bacterial infections.
Raspberries contain ellagic acid and anthocyanin which have been shown to prevent and reduce tumor growth. They are also great for fertility and can increase milk production. Raspberries are also great for bone health and detoxing the body. It is true raspberries are rad and there are tons of things they can do for you.
Over the years people’s stance on watermelon has been a constant back and forth. Watermelon is and has always been our friend. It has an extremely high water content of about 92% making it one of the best ways to eat our water. For those of us unaware a great way to ensure we stay hydrated is by consuming foods high in water content and watermelon is leading the pack on water content. Not only does it contain high amounts of water it also contains potassium and magnesium which are essential for rebalancing our electrolytes. Here’s the thing when the temperature goes up our bodies sweat to naturally cool us off. Sweat, however, is not composed of just water. Meaning we need more than just water put back into our systems. Potassium even helps prevent dehydration and cramping that can occur from depletion after excessive sweating.
Watermelon does more than just keep us hydrated. It is high in lycopene which promotes good bone and heart health, while also acting as a powerful antioxidant. Watermelon is high in beta-carotene which aids in eye and skin health. It is high in phenolic which has antioxidants and anti-inflammatory agents. Watermelon contains high levels of Vitamin A, which promotes eye health, strengthens the immune system, aids in growth and development, improves reproductive health, and increases the production of red blood cells, skin, and bone formation. It has high amounts of Vitamin C which make it a great addition to improve our immune systems and slow down the effects of aging.
Plums are actually from the same family as apricots, peaches, and nectarines, but that’s where the similarities end. Vitamin C found in plums helps your body build muscle, form blood vessels, recover, and is beneficial for your eyes as well. According to a study in 2010, participants who drank prune juice and ate prunes had lower blood pressure than the prune-less control group. Anthocyanins – the reddish-blue pigment in plums – can help remove harmful free radicals. At 30 calories, a small plum isn’t just a great snack, it also helps satisfy cravings for sweets. With this in mind, plums can be ideal for those who are on a diet or want to cut back on their calorie intake.
In research, subjects who ate prunes and took vitamin D and calcium supplements had significantly improved bone density in their spine and forearms than the group who consumed dried apples and took the same supplements. Plums are filled with dietary fiber and when dried, the resulting prunes are well known to aid in constipation relief. Chock full of antioxidants, plums also contain anthocyanin and quercetin, both beneficial in supporting a healthy brain. With 113 mg of potassium-packed into a medium-sized fresh plum, adding them into your diet is a great way to reduce the risk of stroke and manage high blood pressure.
Apricots are very nutritious and contain many essential vitamins and minerals. Furthermore, this fruit is a decent source of beta carotene, lutein, and zeaxanthin, all of which are potent antioxidants that help fight free radicals in your body. Apricots are low in calories and fat while also an excellent source of vitamins A and C. What’s more, they’re high in a group of polyphenol antioxidants called flavonoids, which have been shown to protect against illnesses, including diabetes and heart disease. Apricots contain numerous antioxidants, most notably flavonoids. They help protect your body from oxidative stress, which is linked to many chronic diseases. Apricots are an excellent source of beta carotene, lutein, zeaxanthin, and vitamins C and E. These nutrients protect your eyes against damage.
Apricots are naturally high in antioxidants, which guard against environmental damage from sunlight, pollution, and cigarette smoke. These compounds may benefit your skin by lowering your risk of wrinkles and sunburn. Apricots are a good source of soluble fiber, which feeds your healthy gut bacteria and may boost digestive health. Potassium aids nerve signaling, muscle contractions, and fluid balance. Eating potassium-rich foods, such as apricots, may help prevent high blood pressure and reduce your risk of stroke. Apricots are naturally high in water, which is important for staying hydrated. Proper hydration is vital for several aspects of health, including blood pressure and heart rate.
Gluten-Free, Dairy-Free, Serves 8
- 1 cup pitted plums chopped
- 1/2 cup Vegan Butter
- 1 Tbsp Almond Flour
- 1/2 tsp Pure Vanilla
- 1 cup Coconut Sugar
- 2 eggs
- 1/2 cup Almond Flour
- 1 cup Coconut Flour
- 1/2 tsp Sea Salt
- 1/4 tsp Baking Soda
- 1/3 cup Vegan Greek Yogurt
- 1/4 cup Brown Coconut Sugar
Preheat the oven to 350 degrees F. Treat a 9×5 inch loaf pan with a non-stick option of choice. Sprinkle chopped plums with 1 Tbsp of almond flour and toss to coat. Set plums aside. In a large bowl, cream together butter, vanilla, and plain coconut sugar together. Next, beat in both eggs. In another bowl, combine flour, salt, and baking soda together. Stir the dry mixture into the wet slowly in batches until the batter is smooth. Lightly stir in the plums and pour the batter into the prepared pan. Bake at 350 for 45-50 minutes or until a toothpick comes out clean. Remove from oven and let cool in pan for 10-15 minutes prior to removing from and cool completely on a wire rack.
Frozen Watermelon Rose
Gluten-Free, Vegan, Serves 8
- 1 1/2 cups frozen strawberries
- 2 cups frozen watermelon
- 1/2 cup vanilla vodka
- 2 Tbsp lime juice
- 1 bottle rose wine
- 2 Tbsp agave syrup
- 1 cup ice
Into a large blender combine all ingredients and blend to desired texture. Top with fresh strawberries or lime wedges.
Coconut Pineapple Lime Margarita
Gluten-Free, Vegan, Serves 4
- 3 cups frozen pineapple
- 1 cup ice
- 8 oz lime juice
- 12 oz pineapple juice
- 22 oz coconut cream
- 3 cups coconut rum
Combine all ingredients into a blender and mix until desired texture is reached. Top with a lime wedge or a slice of pineapple.
Baked Blueberry Doughnuts
Gluten-Free, Dairy-Free, Serves 12
- 2 Tbsp Vegan Butter melted
- 1/3 cup full fat coconut milk
- 1/4 cup vegan greek yogurt
- 1 large egg room temp
- 2 tsp Pure vanilla
- 1/4 cup coconut sugar
- 1 cup coconut flour
- 1/4 cup almond flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4-1/3 cup blueberry jam
- 1/2 tsp sea salt
- 2 Tbsp fresh blueberries
- 1 1/3 cup frozen blueberries
- 3/4 cup vegan butter soften
- 1 Tbsp coconut whipping cream as needed
- 3-3 1/2 cups coconut powdered sugar
Preheat the oven to 350 degrees F. Pretreat a 6-cup doughnut pan. In a large mixing bowl, whisk together the butter, milk, yogurt, egg, vanilla, and sugar until combined. Add the flour, baking soda, powder, and salt, mixing until just combined. Gently fold in the blueberries. Dollop tablespoons size amounts of the jam around the batter and folds it in. Don’t overmix. You want to have streaks of jam. Spoon the batter into a piping bag and fill the doughnut pan 1/2-2/3 the way full. Bake for 10 minutes. Remove and let cool 5 minutes, gently release the doughnuts from the pan, and let cool completely before icing.
To make icing add blueberries to a saucepan over medium heat. Gently stir as the blueberries start to soften. Let the mixture start to thicken (about 10-15 minutes). Remove from heat and push the blueberry sauce through a strainer to remove large chunks. Let cool while you beat butter and the 2 cups of the powdered sugar together. Mix in 2-3 tablespoons of the reduced blueberry mixture into the butter (make sure blueberries are cooled). Beat in the rest of the powdered sugar about 1/2 cup at a time followed by 1 tablespoon of cream if needed. Once texture reached ice doughnuts.
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Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. There are tons of foods you can add to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home be sure to check out my Balancing Abundance Program. Because detoxing is so important and realistically everyone should be doing it on at least a seasonal basis I have taken the time to put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem difficult to get into (due to limited space) and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do so here are some recipes to help set you up for success!
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A happy and healthy life is closer than you may think. We all have to deal with our health daily, and when we don’t feel our best, it shows. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you ever need any help, I am always here to do just that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected], or you can even book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies and check back daily for more great recipes and information!