There is nothing quite as exquisite as the heady fragrance, taste and mouthfeel of eating fresh, locally grown strawberries out-of-hand.

Unlike those big California-shipped strawberries (think Driscoll) at the supermarket, which have tasteless, airy middles, no aroma and no flavor, local strawberries in season have an incomparable taste and texture; they are ripe, yet firm, and juicy. Some are naturally sweet; others are slightly tart.

Local strawberry season is short. Here, in the Northeast, it’s up to early July—all the more reason to treasure the time they are available.

Strawberries are a rich source of Vitamin C, folate and potassium. One cup of sliced raw strawberries contains (1):

• 98 grams of Vitamin C
• 40 grams of folate
• 254 grams of potassium

Strawberries are high in water, a good source of fiber and relatively low in sugar, as well as a rich source of antioxidants that have anti-inflammatory and anti-cancer compounds, including anthocyanins (the pigment that gives strawberries its reddish hue) and ellagic acid (in the seeds and pulp of strawberries).

Even so, strawberries are not an “unlimited” food as they are a source of fructose (apx. 8 grams per cup) or fruit sugar. Fructose is metabolized in the liver, where it is converted to other sugars, like glucose and glycogen. Your liver can only efficiently process up to approximately 15 to 25 grams of fructose (from all sources) on a given day; any excess ends up being stored as fat.

It is also important to note that strawberries rank as the #1 food, containing the highest amount of pesticide residue, including chemicals linked to cancer and reproductive damage, on the Environmental Working Group’s 2024 Dirty Dozen Guide (2).

Yes, you will pay more for organic strawberries…but it’s well worth it for the 6 to 8 weeks local strawberries are at peak flavor.

Pleasure doesn’t get any easier than eating fresh local strawberries. I enjoy eating just-picked strawberries plain. Or, combined with some organic blueberries. When I periodically wean myself off of (over)eating dark chocolate, a bowl of fresh, sliced organic berries, topped with a generous sprinkle of organic raw cacao nibs, always hits the sweet spot.

Strawberry Delight

1 cup (apx. 5 strawberries) of sliced fresh, local and organic strawberries
1/3 cup organic blueberries
Optional: 2 teaspoons organic raw cacao nibs

Slice strawberries into a bowl. Add blueberries. Sprinkle raw cacao nibs over berries.

Enjoy!

 
 
 
Sources

1  FoodData Central. USDA. Strawberries, raw. April 2018.
2  Environmental Working Group. EWG’s Shopper’s Guide to Pesticides in Produce: The Dirty Dozen. 2024.

Personally, I love beets, and they are a staple in my repertoire of seasonally based home-cooked foods. The simple combination of thinly sliced roasted beets, drizzled with olive oil and topped with fresh chopped herbs or homemade fresh mint pesto, is a delicious summer treat.

Beets are a root vegetable that have a distinct earthy-sweet taste. ­An anti-inflammatory, high-water food, beets are a good source of vitamins, like folate (vitamin B9), vitamins C and K, and minerals, like potassium and iron. They are also a good source of fiber.

When consumed regularly (not just once or twice a year!), beets may help with weight management (as a high-water and high-fiber food, they can promote satiety and a feeling of fullness). Beets can help lower blood pressure, improve athletic performance, help prevent constipation and support heart health.

Beets do contain sugar; in fact, white table sugar often comes from sugar beets. Beets are considered a medium glycemic vegetable; however, their glycemic load is 5, which is considered low. If you struggle with blood sugar issues, it is best to eat beets in smaller amounts compared to non-starchy vegetables, like leafy greens, broccoli or zucchini, which are considered “unlimited” foods.

It is also important to know that beets are a source of fructans, a type of storage carbohydrate made up of a chain of fructose molecules. The fructose that makes up fructans is one type of FODMAP (fermentable oligo-, di-, mono-saccharides and polyols).  If you have IBS; or you have been diagnosed with fructan intolerance; or you are following a low-FODMAP eating plan, beets may not be an ideal food for you to consume. Again, this depends on your level of sensitivity.

A unique phenomenon of eating beets is that you may experience beeturia, when the dark red pigments in beets (which also stain your hands!) turns the color of your pee or poop red or pink after you eat beets. Your stool may have a dark red-black color up to 2 days after eating beets.

For delicious and natural whole food summer sweetness, try this simple roasted beets recipe.

Roasted Beets with Fresh Mint Pesto
Serves: 2 to 4

1 to 2 bunches beets

Preheat oven to 350°F. Line a heavy-bottomed rimmed 9″x 13″ baking sheet with parchment paper.

Cut off the beet greens (if attached). Trim ends of beets (on both sides). Wash beets well; then, pat dry with paper towels. Use either a knife to create small diagonal slices on beets OR a fork to puncture beets all over to create “air holes” that allow steam to escape during the roasting process.  Wrap beets in parchment paper, then wrap in aluminum foil. (Do not wrap aluminum foil directly over the beets as aluminum is  heavy metal and neurotoxin).

Place wrapped beets on the parchment paper-lined baking sheet.

Place baking sheet on center rack in oven and roast 30 minutes. Turn baking sheet around (for even cooking) and roast another 30 minutes. Turn baking sheet around once more and roast another 15 to 30 minutes, or until a knife inserted in each beet slides out easily. As a general rule, small beets take approximately 75 minutes to roast; medium to larger beets take 90 minutes or longer.

When cool enough to handle, peel skin from the beets and slice thinly. Arrange beet slices on a serving plate. Drizzle generously with olive oil and season judiciously with Celtic sea salt.  You can then top beets with fresh chopped mint or thinly sliced scallion rounds.

You can also top beets with fresh mint pesto (See recipe below).

Mint Pesto
Yield: Apx. 1 cup

4 cups mint leaves, washed and spun dry
4 medium garlic cloves, peeled and roughly chopped
1 teaspoon Celtic sea salt
1/3 cup fresh lime juice
1/2 to 3/4 cup extra-virgin olive oil

Place mint leaves, garlic, Celtic sea salt and lime juice in a large food processor bowl. Pulse, while drizzling in the olive oil, pulsing until smooth, creamy and well blended.

Estrogen dominance is having too much estrogen in your body relative to other sex hormones, like progesterone and testosterone. Progesterone balances out estrogen in women. Testosterone balances out estrogen in men.

We are inundated by hormone-disrupting chemicals and synthetic estrogens. They come from food sources (e.g., conventionally grown produce, liberally sprayed with pesticides, herbicides and fungicides; factory farmed livestock given antibiotics and hormones); pharmaceuticals, including birth control pills and HRT; and everyday personal care and household products (e.g., from plastic bags to scented candles). Too much estrogen, relative to other sex hormones, can create or worsen hormone imbalances, such as PMS, weight gain, anxiety/depression, PCOS, fibroids, endometriosis, cancer (breast, prostate) and more.

This is why it is important to support your body’s natural detoxification process via the liver. One way you can do this is by eating COOKED cruciferous vegetables and a variety of fresh herbs that support detoxification on a regular basis.

Cruciferous vegetables, like cauliflower, are low in calories, high in water, fiber, nutrients, especially Vitamin C, and the antioxidant sulforaphane, a plant compound that has anti-cancer properties. Cruciferous vegetables, like cauliflower, also help support detox pathways in the liver, enabling your body to eliminate excess estrogen.

Ginger can also help lower excess estrogen in the body. In a 2017 study, ginger extract, taken regularly in high doses, was shown to have a beneficial, hormone-balancing, anti-estrogenic effect in rats with PCOS. In other words, ginger extract helped reduce levels of excess estrogen and increase progesterone in PCOS rats.

A generous dollop (3 tablespoons) of fresh minced ginger root amps up the curry kick in this delicious curry cauli rice dish. You’ll catch a great Indian-style flavor buzz: the sulfurous aroma and bitter taste of cauliflower is tamed by this toothsome medley of spicy (fresh garlic, ginger and scallions with curry powder) and sweet (sauteed onions and minced red bell pepper)
 

Curry Cauliflower Rice

Serves 4

 
2 medium yellow onions, finely minced
1/4 cup or 3 tablespoons finely minced ginger root
1 large garlic clove, minced
1 tablespoon + 1/4 teaspoon curry powder
1 cup thinly sliced scallions, green part only
1 medium-sized red bell pepper, ends discarded cored, seeded and minced fine
1 pound (16 oz) package organic riced cauliflower (apx. 4 cups)
1 cup filtered water, as needed
1 tablespoon unrefined coconut oil
1 teaspoon Celtic sea salt, or to taste

Melt coconut oil in a Dutch oven or heavy-bottomed pot over medium high heat. When oil is hot, but not smoking, add minced onion. Saute onion—and adjust heat accordingly—apx. 4 minutes, or until softened and gently golden-brown. Stir in minced ginger, garlic and curry to the onions, mixing well. Add a little water to the pot if the onion-spice mixture is sticking to the bottom of the Dutch oven.

Add minced red pepper and 1/2 cup scallions, stirring well, apx. 1 minute.

Add cauliflower rice and stir vigorously, making sure it is well combined with the other ingredients, apx. 2 minutes.

Raise heat to medium high. Add 1 cup of filtered water and stir well. When the cauliflower mixture comes to a boil, lower heat, cover and simmer for 8 to 10 minutes. Stir in Celtic sea salt.

Use a slotted spoon to transfer curry cauliflower to a serving bowl. Garnish with the rest of the scallions (apx. 1/2 cup).

Enjoy!!

Even if you’re watching your starch-carbohydrate intake, there is no need to avoid green peas. Peas are a rich source of vitamin K, manganese, B vitamins, vitamin C, phosphorus, as well as a good source of minerals, including zinc, magnesium, iron, potassium and molybdenum.

Eating peas can be helpful in stabilizing blood sugar. They are a decent source of protein (7 grams in 1 cup), as a starchy vegetable that is high in fiber and low in sugar, they are slowly digested and beneficial for blood sugar regulation.

If you can’t easily find fresh peas, buy organic frozen peas, whenever possible—personally, I like this brand. Read the label to make sure that the only ingredient listed is “organic green peas”. Depending on the brand, frozen and canned peas can contain excessive amounts of added salt (check the sodium level), sugar or other preservatives. Despite their sweet taste, peas are relatively low in sugar.

In this dip, sweet peas, paired with baby spinach and basil, make for a pleasing combination of starchy-sweet that’s bound to tame a (junk food) sugar craving.
 

Sweet Pea Dip with Basil

2 cups frozen organic green peas (cooked)
1 cup baby spinach
1/4 packed cup fresh basil, leaves only
1 garlic clove
1 teaspoon Celtic sea salt
1 tablespoon + 1/4 teaspoon fresh-squeezed lemon juice
2 tablespoons extra-virgin olive oil

Place all ingredients in a food processor or high-speed blender, like a VitaMix. Pulse all ingredients until smooth (no lumps). Taste and adjust seasonings, if desired.

Serve with baby carrots, zucchini, cauliflower, or other vegetables.

Truth? There are no potatoes in this mash—just cauliflower. But, in my humble opinion, mashed cauliflower tastes even better and is more deliciously satisfying than actual mashed potatoes. You get all the creamy starchy-carb comfort—without the heaviness, lethargy or fatigue that can come from overeating mashed potatoes.

Contrary to most refined white foods (and despite its creamy texture when mashed), cauliflower is a low carbohydrate, non-starchy vegetable. Ironic, huh?! An anti-inflammatory and cancer-fighting cruciferous vegetable, It is rich in vitamins and minerals, especially vitamin C; it is also a good source of vitamin K, B vitamins, fiber and omega 3 fat.

Cauliflower contains antioxidant-rich phytonutrients, such as glucosinolates, sulfur-containing compounds that give cauliflower (and other cruciferous vegetables, like broccoli, bok choy, kale, cabbage, onions and garlic) its distinct pungent aroma.

Organosulfur compounds are linked with many health-promoting benefits. Sulforaphane, which is made from glucosinolates, can help protect the lining of your stomach by preventing bacterial overgrowth of ulcer-provoking H. Pylori bacteria. Sulforaphane can also help improve blood pressure and kidney function. The antioxidants and sulfur-containing compounds in cauliflower also help support detoxification by activating detoxification enzymes and by helping expedite the elimination of heavy metals.

This cauliflower mash is very garlicky. Garlic is another stellar source of organosulfur compounds and great for immunity. That said, if you prefer a less garlicky version, you can add 1/2 head of roasted garlic instead of a whole head. You can also add 1/4 cup of scallions—another sulfur rich allium—instead of 1/2 cup for a milder flavoring.
On a cold winter’s night—or really any night—when you’re craving something warm and starch-carb-y, these cauliflower mashed “potatoes” hit the spot.

Cauliflower Mash with Roasted Garlic and Scallions
Serves 4 to 6

2 medium heads cauliflower, remove stem, cut florets into bite-sized pieces,
wash well and drain in colander
1 head garlic, roasted (see below)
2 tablespoons coconut oil
1 teaspoon Celtic sea salt
1 bunch scallions, green part only, sliced into thin rounds—apx. 1/4 to 1/2 cup; add more if desired

To roast the garlic: Preheat oven to 400˚F. Do not peel the garlic. Slice off the end to expose tips of garlic. Brush garlic head with olive oil. Wrap garlic head in parchment paper; cover parchment paper with aluminum oil. Place on center rack in oven and roast about 30-40 minutes, or until garlic is soft. When garlic is cool enough to handle, press down on each clove; it should slip out of the skin. Set aside roasted garlic cloves.

To cook the cauliflower. Add about 1 to 2 inches water to a Dutch oven and insert steamer. Cover. Bring water to a boil. Place cauliflower on steamer. Cover and steam over medium heat, about 10 minutes, or until the cauliflower is soft when pierced with a knife. Using a slotted spoon, transfer cauliflower from steamer to a glass mixing bowl.

To make the mash: Place the steamed cauliflower, roasted garlic, coconut oil, Celtic sea salt and scallions into a food processor bowl (ideally, 11” or more). Pulse in food processor until creamy and smooth.

Serve warm. Or, make in advance and store in glass container in refrigerator.

Winter squash, including Delicata, is an excellent source of antioxidants, B vitamins and plant-based, anti-inflammatory nutrients, like omega 3s and beta-carotene.  Not only is it a perfect cold-weather food to boost the immune system and to protect against colds and flu, its ability to help regulate blood sugar—in addition to its antioxidant and anti-inflammatory properties—makes winter squash a heart-healthy food.

I admit: winter squash, especially the larger varieties, can seem formidable by their size, weight and tough outer rinds. But the cylindrical-shaped Delicata, which ranges from cream to yellow, with distinctive dark green stripes, is easily totable home from the market.

Here’s a quick and easy way to prepare.

Roasted Delicata Squash

2-3 Delicata squash, rinsed well (because you’ll be eating the skin!).
1-2 teaspoons Herbs de Provence OR dried rosemary OR dried oregano, crumbled
2-3 tablespoons olive oil
Celtic sea salt

Preheat oven to 350°F.   Line a heavy-gauge cookie sheet with parchment paper.

Using a heavy chef’s knife, cut Delicata squash in half lengthwise. Scoop out the seeds and scrape the center clean.  (It’s like seeding a cucumber). Going down the length of each squash half, cut thin 1/2″ slices. Repeat for each Delicata squash.

Place all the crescent-shaped slices in a large non-reactive (ideally, glass) bowl. Add the dried herbs and olive oil.  Mix well with your hands.  Arrange squash on the parchment-lined cookie sheet in a single layer.

Place squash on center rack and roast approximately 35 to 45 minutes, turning pan at the halfway point (apx. 18 to 20 minutes to ensure even cooking). Roast until a knife inserted into the squash slides in and out easily—no resistance! Season with Celtic sea salt, to taste.

In addition to sharing my kabocha squash fries recipe (see below), I’ll give you the cliff notes version on why kabocha is my favorite winter squash…

Its flesh. Kabocha has a deep orange color and a dense, creamy and drier texture.

Its skin. Unlike butternut squash, which has to be peeled, you can eat the skin of cooked kabocha squash—great for time-pressed cooks like me. Just make sure it’s an organic kabocha; wash well before prepping.

Its nutrient-density. As an “orange” food, kabocha squash is rich in beta-carotene, which has powerful antioxidant and anti-inflammatory properties. In the body, beta-carotene converts into vitamin A—beneficial for good immunity. It’s also a very good source of Vitamin C, B vitamins and potassium. You’ll also get a healthy dose of fiber, especially if you eat kabocha with the skin.

Its versatility. Roast, sauté, steam or braise kabocha. Add it to stews, braises or salads. Puree for a creamy soup or bake a kabocha squash pie.

My favorite fuss-free way to enjoy kabocha squash? As oven-roasted “fries”.  The end result is delicious, satisfying and filling.  Here’s my fast and easy version.
 

Oven-Roasted Kabocha Squash Fries

 
1 kabocha squash, preferably organic
3-4 tablespoons coconut oil or extra-virgin olive oil
1 teaspoon red pepper flakes
1/2 teaspoon smoked paprika
*Omit red pepper flakes and smoked paprika if you are sensitive to nightshades
1-2 teaspoons dried oregano, crumbled
Celtic sea salt, to taste

Preheat the oven to 350 degrees. Line a heavy-gauge cookie sheet or baking sheet with parchment paper.

1.  Rinse kabocha squash well. Pat dry. Use a heavy knife and cut in half.

2.  Scoop out the seeds and stringy bits and discard.

3.  Halve each kabocha half again.

4.  Holding firmly onto each quarter, slice into 1/4-inch to 1/2-inch thick half-rounds.

5.  Group these crescent moon-shaped slices together and halve. In a large glass or non-reactive bowl, combine kabocha squash with 3-4 tablespoons of coconut oil or extra-virgin olive oil, red pepper flakes, smoked paprika and dried oregano. Use your hands to massage squash with the coconut oil or olive oil and red pepper flakes, paprika and oregano until well mixed.

6.  Spread squash on the baking sheet, ideally in one layer. Place on center rack in oven. Bake 25 to 35 minutes (turning the sheet at the halfway point for even baking), or until a knife inserted into the squash slides out easily.

Season with Celtic sea salt to taste. Enjoy!

In a sweet potato…that’s where!

I grew up in a family of sweet potato lovers (my parents, especially, adored eating them plain). Not me. I studiously avoided those orange-fleshed tubers at Thanksgiving (or any other time of year).  I’m not sure why I didn’t cotton to sweet potatoes, though I vaguely recall finding them unappealing because of their thick skin, plain taste and fibrous texture. I probably didn’t care for the supermarket variety—Beauregard and Jewel are the two most common commercial varieties. Or, maybe it’s because—as I later learned—the skin of conventionally grown sweet potatoes is often treated, post-harvest (with dye or wax).

Now, sweet potatoes are a staple in my kitchen. (They’re also the perfect post-workout snack: one medium (apx. 7 ounces) sweet potato has 950 mg of potassium.)

Several years ago, I rediscovered sweet potatoes at a local farmers’ market.  I bought them from a farm vendor practicing “beyond organic” farming (as they call it), using no spray on their crops. Their beautiful, intensely flavorful produce and herbs draw a near cultish customer following.

Among several varieties of sweet potatoes, I became especially enamored with the purple-skinned Japanese sweet potato and its dense creamy white flesh, hinting at a chestnut-like sweetness.

Since then, I have found that organic sweet potatoes—whether from the farmers’ market or the health food store—to be superior in terms of quality, texture and taste (having a more pronounced sweetness) compared to conventionally grown ones.

There are roughly 400 varieties of sweet potatoes. All of them, however, fall into one of two types: one, where the flesh is firm and dry, almost mealy, when cooked. Or, the second, where the flesh becomes soft and moist when cooked.

Sweet potatoes are a nutritional powerhouse. They are an exceptional source of antioxidants, including beta-carotene found in orange-fleshed sweet potatoes, and anthocyanins found in purple flesh varieties.  An excellent source of Vitamin A (in the form of beta-carotene), sweet potatoes are a very good source of vitamin C, B5 (pantothenic acid) and vitamin B6 and minerals, including manganese and copper.  They are also good source of vitamins B1, B2 and B3 (niacin) as well as the minerals, potassium and phosphorus.

I’m not eating refined sugar, wheat or grains these days, but, occasionally (especially in the week preceding my period), I have starch-carb cravings. When I do, I roast a few sweet potatoes.
An ideal snack, sweet potatoes contain both soluble fi

Soluble fiber (45%) and insoluble fiber (55%). Soluble fiber delays stomach emptying, which makes you feel fuller and helps stabilize blood sugar; it can also help with lowering LDL cholesterol. Insoluble fiber, present in root vegetable skins, adds bulk and has a laxative effect, preventing constipation.

In my own experience (and I’m a big eater!), binging on sweet potatoes is virtually impossible because they are SO filling and satisfying.  Sweet potatoes are loaded with vitamin A, a fat-soluble vitamin, which means that eating sweet potatoes with a healthy fat—grass-fed butter, coconut oil or extra-virgin olive oil—will help you maximize your absorption of vitamin A.

Roasting sweet potatoes requires zero “cooking skills”.  You can roast in advance for an easy grab-and-go snack. But don’t try “roasting” sweet potatoes in a microwave! (A friend who did was sorely disappointed by the end result!!)

Roasted Sweet Potatoes

4-6 organic sweet potatoes (keep the skins on)
Grass-fed butter, coconut oil, or olive oil
Celtic sea salt

Preheat oven to 350 degrees.

Line a heavyweight (I use stainless steel) cookie sheet with unbleached parchment paper.

Rinse sweet potatoes thoroughly (remove all grit from skin).

Dry sweet potatoes with a paper towel and arrange on parchment-lined baking sheet.

Cut a few diagonal slits in the sweet potato (to allow steam to escape).

Place sweet potatoes on center rack in oven.  Roast 30 minutes.  Turn cookie sheet around.  Roast another 30 minutes, or until knife inserted in sweet potato slides out easily.

If not eating immediately, let cool.  Wrap in parchment paper and aluminum foil and refrigerate.  Rewarm before eating.