Hi Reader,

If you've heard the news about the cyclospora outbreak moving through the U.S., you might be searching for recipes built around cooked fruits and vegetables, even though we're right in the middle of peak summer produce season. (Terrible timing.) Health officials have since traced part of the outbreak to shredded iceberg lettuce, but the investigation is ongoing and other sources may still turn up.

I appreciated Kara Lydon's quick, no-fear-mongering breakdown of the food safety recommendations, with cooking your produce noted as the most effective way to reduce risk.

It also got me thinking about the wellness myth that raw produce is always the superior choice. It's not, and this feels like a good time for the reminder. Cooking changes food, but it doesn't make it less nourishing. Some nutrients hold up better raw, some actually become more available once cooked, and both "count" as a source of fiber and essential nutrients. If you want more on this, here's a good breakdown from Carrie Dennett, RDN.

For me, this has meant leaning a bit more on cooked produce lately. I'm not cutting out raw entirely, just shifting the balance a bit more than I'd typically do, especially in the middle of July. I'm washing everything extra well, whether raw or cooked, and when I do reach for fresh, I'm buying hydroponic lettuce, since it tends to be lower risk, or greens like spinach and kale that can be cooked to a safe temperature.

If you're looking for ideas, here are a few of my favorite recipes with cooked produce to make right now.

Breakfast:

• ​Strawberry Banana Baked Oatmeal — mashed banana and warm oats with strawberries baked right in, good hot from the oven or sliced into bars for the week
• ​Blackberry Overnight Oats — the blackberries get simmered into a little compote with coconut milk and cinnamon before they go in the jar. Feel free to swap in raspberries if you have them

Lunch & Dinner:

• ​Vegan Corn Chowder — a creamy, oat milk based chowder with sweet corn and peppers, all cooked down together
• ​Mediterranean White Beans and Greens — kale and white beans simmered in a garlicky tomato broth, one pan, about 30 minutes start to finish
• ​Curry Stuffed Peppers with Lentils — lentils and spinach in a creamy coconut curry, baked inside the peppers until tender
• ​Cacio e Pepe with Spinach and Peas — the classic, with spinach and peas cooked right into the sauce

However you're eating your fruits and vegetables this week, I hope something on this list finds its way into your kitchen. Be sure to hit reply and let me know if it does. I read every message and would love to hear from you!

Warmly,

Stephanie

Hi, I'm Stephanie

I'm a registered dietitian and certified intuitive eating counselor. I help people stop fighting food and build a way of eating that feels steady and satisfying, with plant-forward recipes and one-on-one support.

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