By Leslie Ouellette-Todd, MS, RD, LD, MPH

As a dietitian, I love local produce because it doesn’t have far to travel. It is picked at peak ripeness and offers the highest nutrient content. It also tastes better.

Late summer is one of the best times of year for fresh, vibrant, Maine-grown produce. In August, we see stone fruits like peaches and plums, cruciferous vegetables like broccoli, cabbage and cauliflower, and a large variety of greens like arugula, chard, and kale. As it turns to fall, root vegetables and apples arrive.

There is nothing better for your health than incorporating more fruits and vegetables into your diet. Packed with nutrients, they support everything from heart health to building a strong immune system. Here is a sample of what’s in-season and why you should eat it:

• Tomatoes: Rich in lycopene, an antioxidant linked to your lowering risk of heart disease.
• Blueberries: Provide brain-boosting polyphenols and fiber to support digestive health.
• Apples: A great source of soluble fiber which helps lower cholesterol levels.
• Leafy greens (e.g. kale, Swiss chard): Packed with vitamins A, C, and K, and minerals like iron and calcium.
• Carrots and beets: Packed with beta-carotene and nitrates that support immune and cardiovascular health.

Scarborough residents have a wide variety of farms to choose from:

• Flaherty’s Family Farm (Payne Road) is a year-round farmstand with seasonal produce, eggs, and dairy.
• Frith Farm (Ash Samp Road) is an organic farm that grows a diverse mix of vegetables, herbs, and flowers. They also offer farm shares where people can select their vegetables every week.
• Goronson Farm (Henrikson Road) is an organic farm and pastured, free-range poultry and duck farm.
• Scarborough Farmers Market (Town Hall parking lot) every Sunday through the end of October.

After your visit, whip up this nutrient dense seasonal veggie and grain bowl!

Maine Seasonal Veggie & Grain Bowl

Ingredients

• 1 cup green beans, halved
• 1 small eggplant, diced
• 2 ears fresh sweet corn, kernels removed from cob
• 1 pint cherry tomatoes, halved
• 1 apple, cored and diced
• 2 tbsp chopped fresh basil or herb of choice
• 1 cup kale or other hearty greens
• 1 cup cooked quinoa or farro

Dressing

• ¼ cup Maine maple syrup
• 3 tbsp apple cider vinegar
• ¼ cup olive oil
• Salt and pepper

1. Sauté eggplant and green beans over medium heat until al dente.
2. Whisk together dressing ingredients.
3. In a large bowl, combine corn, tomatoes, apple, and herbs.
4. In another bowl, start with a base of quinoa and kale. Add the eggplant and green beans, then the remaining vegetables. Toss with the dressing.
5. Add a side of grilled fish, chicken or tofu for protein.

Leslie Ouellette-Todd is owner of Nourished Lifestyles, a group practice of dietitians located in Oak Hill Plaza in Scarborough.

Photo: Elias Morr