his summer, more and more Canadians will opt for a ‘stay-cation’ to skip the hassles and costs associated with taking a long distance trip. You may be surprised at the nearby treasures your local community has to offer. So, why not become a tourist in your part of the country? Visit a museum or art gallery, check out zoos or nature habitats, sample wines at a winery, find a new trail to hike or just get to know a new neighbourhood in your city.

Incorporating food into your stay-cation will enhance your experience. Finish a day of exploring by stopping at a roadside stand to pick up fresh produce to prepare for supper or lunch on the next day’s adventure. Summertime is ripe with opportunities to discover the bounty of nutritious and delicious food that Canada produces during our peak growing season. Look for these (and many more) health boosting fruits and vegetables, available at your local farmers’ market or roadside produce stand as you journey through the countryside.

EARLY SUMMER PICKINGS
1 Asparagus Contains a powerful antioxidant called glutathione that has been shown to fight cancer.
2 Strawberries Provide several antioxidants that have anti-inflammatory properties known to help prevent hardening of the arteries.
3 Spinach An excellent source of the antioxidant lutein, a nutrient that boosts eye health + reduces the risk of age-related macular degeneration.
4 Rhubarb Contains the phyto­chemical lindleyin that has been shown to reduce hot flashes in peri-menopausal women.

MID-TO-LATE SUMMER FARE
1  Cherries Contain an antioxidant called anthocyanin that helps reduce inflammation and may ease the pain of arthritis and gout. 
2  Beets Recent studies have linked the consumption of beet juice with improved blood flow to the brain, lowering the risk of age-related dementia.  
3  Cabbage Part of the cruciferous family of vegetables that can have anti-cancer, antioxidant and anti-inflammatory effects.
4  Swiss chard Provides a variety of phytonutrients including betalain, which has been shown to have anti-inflammatory and detoxification properties.
5  Blueberries One of the highest fruit sources of
antioxidants to guard against a variety of diseases such as colon and ovarian cancers as well as Alzheimer’s disease.
6  Tomatoes Contain lycopene, an antioxidant that helps to reduce blood cholesterol levels and protect against prostate cancer. 
7  Plums Contain antioxidants that help to eliminate harmful free radicals and prevent chronic disease.  
8  Corn A whole grain that is rich in beta-cryptoxanthin, an antioxidant linked to a lower incidence of lung cancer.

LATE SUMMER TO EARLY FALL
1  Apples Rich in flavonoids that lower the risk of
diabetes and asthma. 
2  Pears Contain soluble fibre, which can help reduce blood cholesterol and prevent heart disease. 
3  Rutabagas Contain a variety of healthful nutrients including calcium, potassium, Vitamin B6, Vitamin C, folate and fibre.  
4  Winter squash Excellent source of beta-carotene, which has powerful anti-inflammatory and disease fighting properties. 

If you live near Canada’s magnificent coastlines, summer is a wonderful time to savour fresh fish and seafood. Salmon is in season on both coasts; those in the east can enjoy lobster and soft shell clams while those in the west can look for halibut and spot prawns.

Culinary adventurers can also enjoy searching out high quality cheeses, breads, preserves, specialty meats, wines and other artisan foods produced in your local area. Prepare these foods as simply as possible; they likely don’t need a lot of fuss to

Amy Snider-Whitson, PHEc. and President of The Test Kitchen; recipe developer, culinary nutritional consultant and trends research specialist for over 10 years. TheTK.ca