Fruits and vegetables of the month - Our tips!

The month of June heralds the arrival of warmer weather in Quebec, and with it, an abundance of delicious and nutritious fruits and vegetables. It's time to stock up on nutrients and build up our reserves for the year!

Let's discover together the fruits and vegetables to enjoy this month, their health benefits, storage and freezing tips as well as ideas for easily incorporating them into your daily life.

Strawberries

Find lots of information on the website Les Fraîches du Québec . You can see where to pick them, several recipes and tips to make the most of their flavor (did you know that you have to take them out of the refrigerator 1 hour before eating them???)

• Conservation

Option 1: Store in the refrigerator in an airtight container lined with paper towels to absorb moisture.

Option 2: After washing and drying them, place them in a Mason jar and close it tightly.

• Freezing

After washing and hulling the strawberries, place them on a baking sheet in the freezer. Once frozen, transfer them to an airtight bag for long-term storage.

• Health benefits

Strawberries are packed with vitamin C and antioxidants, which support immunity and heart health. They are also known for their anti-inflammatory properties and ability to promote healthy skin.

• Consumption

Fresh Strawberries: Add strawberries to your cereal bowl, make refreshing smoothies, or incorporate them into a seasonal salad (spinach and strawberries, yum!).

Frozen Strawberries: For smoothies, flavor water or soft drinks as a substitute for ice cubes

• Zero waste tips

Don't throw away the strawberry stems, but make syrup with them or infuse them in water to flavor it. Nothing goes to waste!

Rhubarb

• Conservation

To keep rhubarb fresh longer, remove the leaves and wrap the stalks in a damp cloth before placing them in the refrigerator.

• Freezing

Frozen rhubarb can be used to make delicious jams, compotes, or even desserts. Briefly blanch the cut stalks in boiling water, then plunge them into ice water. Drain and place them in airtight bags before freezing.

• Health benefits

Rhubarb is rich in fiber, vitamin K, and antioxidants. It promotes good digestion, contributes to bone health, and can even aid weight loss due to its low calorie content.

• Consumption

A delicious rhubarb compote to accompany your desserts, a rhubarb pie with a crispy homemade pastry or add rhubarb pieces to smoothies for a tangy and refreshing flavor.

• Zero waste tips

Don't throw away rhubarb leaves, but use them instead to prepare a natural fertilizer for your plants (simply macerate the leaves in water for 1 to 2 weeks and dilute the resulting liquid in 10 to 20 parts water)

Spinach

• Conservation

To keep spinach fresh longer, remove any damaged stems and place it in a perforated plastic bag or an airtight container lined with paper towels. Keep it refrigerated and consume it within 3 to 4 days of purchase.

• Freezing

Blanch briefly in boiling water for about a minute, then immediately plunge them into ice water to stop the cooking process. Drain them thoroughly, squeeze out excess water, and place them in freezer bags or airtight containers. They will keep for up to 6 months in the freezer.

• Health benefits

Spinach is an excellent source of vitamins (especially vitamin K, vitamin A, and vitamin C) and minerals (such as iron and calcium). It is also rich in fiber and antioxidants, which contribute to good digestion, bone health, and disease prevention.

• Consumption

Fresh spinach can be added to salads, sandwiches, or wraps to add a touch of greenery.
They can be sautéed in a pan with garlic and olive oil to accompany pasta, rice or quinoa dishes.
Or be used in omelets, quiches, soups or smoothies for an extra dose of nutrients.

• Zero waste tips

Use spinach stems, which are also edible! Cut them into small pieces and use them in dishes like soups or stir-fries. You can also add them to your homemade broths to add flavor.

Radishes

• Conservation

Remove the green tops from the radishes (you can keep them for other uses). Then, place the radishes in a perforated plastic bag or an airtight container lined with paper towels. Store them in the refrigerator and consume them within 5 to 7 days of purchase.

• Freezing

Radishes do not freeze well due to their high water content, which can result in a mushy texture after thawing. They are best eaten fresh.

• Health Benefits

They are an excellent source of vitamin C, fiber, and minerals such as potassium and calcium. They are also low in calories, making them a healthy choice for snacks or salads.

• Consumption

Fresh radishes can be eaten raw in slices or sticks, on their own or added to salads, sandwiches or wraps to add a touch of crunch and tangy flavor.

You can also steam them, pan-fry them, or roast them in the oven for a milder flavor. Try them in stir-fries!

• Zero waste tips

Don't throw away radish tops! They're edible and can be used in soups, sauces, or pestos. You can also add them to green smoothies for an extra dose of nutrients.

June is also the season for lettuce, green onions, and herbs! You can follow us on our Instagram account , where we share lots of tips

See you in a month, in July, to talk about raspberries, broccoli, zucchini and kale!