Few things make me sadder than ruby-red tomatoes with no taste, a golden ear of corn with no sweetness, cucumbers with soft,
wrinkly ends and zucchini that’s so banged up I have to peel it.
Since I shop for vegetables every Saturday at the farmers’ market (and what seems like most nights before dinner at the
supermarket), I don’t want to waste money or my time. So I asked my friend Carolyn Malcoun, EatingWell’s associate food
editor and resident veggie queen, for tips on how to pick veggies that will be ripe and flavorful. (Perfect for using in these veggie-packed summer
) Here are her tips for perfectly picking 4 summer favorites:
Known as a “love-apple” in its early history, the summer tomato is worthy of the name. Bursting with nutrients, loaded with
flavor—what’s not to love?
• Bite-size cherry and grape tomatoes are delicious in salads or for snacking.
• Roma, or plum, tomatoes have fewer seeds than other varieties and are good for making sauces and other cooked
• Plain “supermarket reds” are versatile in cooking and raw applications.
• Heirloom tomatoes—grown from older seed varieties—are cultivated for their flavor and texture. Unlike mass-market
varieties—bred for consistent looks and durability—heirlooms come in all shapes, sizes and colors.
• Buy tomatoes as close to home as possible.
• Look for plump, shiny tomatoes that give slightly when pressed; smell the stem end for that distinctive, sweetly acidic
Storage Tip: Refrigeration destroys the flavor of tomatoes; free them from any packaging and
store at a cool room temperature, away from sunlight.
Why tomatoes are good for you: A medium-size fresh tomato is an excellent source of vitamins A
and C—and if you eat them in season, you’ll get twice as much vitamin C as at other times of the year. Tomatoes also contain
lycopene (this is what makes tomatoes red), which helps prevent some types of cancer, particularly prostate cancer.
Nothing quite beats eating quickly boiled or grilled corn on the cob with butter dribbling down your chin. Now’s the time to
get shucking—even though corn is available year-round, fresh-from-the-field corn is a must-have in the summer.
• The best way to select corn is by looking at the husk, which protects the kernels from dry air and also tells you how fresh
the corn is. Moist green husks are clearly fresher than dry brown ones. The tassel (silky strings at the tip) should be
golden brown; a pale tassel is an indication that the corn was picked too early.
• Rather than peeling back the husk to check for freshness—this can dry it out—feel around through the husk for plump,
• And most important, take the corn home immediately; don’t let it sit in a hot car.
• The sooner you can eat corn after purchase, the sweeter it will be, as the sugar in corn begins converting into starch as
soon as it’s picked.
• If you can’t eat your corn right away, refrigerate it, with the husks left on, in a plastic bag, and cook within 2 days.
Why corn is good for you: Although classified as a vegetable by the USDA, corn is actually a
grain. Like other whole grains it is high in complex carbohydrates. Corn contains some protein and fiber and provides some
potassium and vitamin C, plus a variety of trace minerals. One medium ear of corn yields approximately 1/2 cup fresh kernels.
Whether you’re growing your own or are buying them at the store or farmers’ market, zucchini are plentiful in the summer.
Small-to-medium zucchini are most tender—use those for sautéing, grilling or eating raw. The big ones are starchier—save
those for stuffing.
• Look for shiny, dark green zucchini (the freshest ones will have slightly prickly skin) with moist stem ends at least 1
inch in length. They should be firm to the touch and heavy in your hand.
• Avoid zucchini with breaks, gashes or soft spots.
• Store zucchini in the refrigerator for 1 to 2 weeks.
• If there’s just too much zucchini for you to use, don’t let it go to waste—you can freeze it for several months. Slice,
grate or chop the zucchini, blanch for 2 minutes in boiling water, then chill; pack in a plastic freezer bag or airtight
container, leaving an inch of space at the top, and freeze.
Why zucchini is good for you: Zucchini has just 29 calories per 1 cup. It offers lutein, beta
carotene and zeaxanthin, antioxidants that promote good vision. Additional nutrients: potassium, magnesium, manganese,
folate, fiber, vitamins C and A.
Just thinking about cukes makes my mouth feel cooler. Indeed, perhaps its most important nutritional contribution is
refreshment: at 95 percent water content, a cup of cucumber slices is nearly as thirst-quenching as a glass of water. Crisp
kirbys and nearly seedless greenhouse cukes offer variety to the usual thick-skinned types that dominate supermarket bins.
• The English or European greenhouse cucumber, often sheathed in plastic wrap to protect its very thin skin, and the American
slicing cucumber, which has a slightly thicker skin and more seeds, are the most common.
• Don’t overlook other varieties like the pickling cucumber (a.k.a. kirby) and Middle Eastern slicer. There’s even a
“burpless” variety of cuke.
• Whichever variety you choose, be sure to select firm cucumbers that feel heavy for their size.
• Avoid cucumbers that have any yellow on them or have soft or wrinkled spots at the ends, a sign of improper storage.
Storage Tip: Store cucumbers in a ventilated plastic bag in the crisper of your refrigerator.
Why cucumbers are good for you: While the cucumber isn’t known as a nutrition powerhouse, it
does provide a small amount of fiber, minerals and vitamins—particularly vitamin C (about 6 percent of the Daily Value per