by Editors of Men's Health

And you have no excuse: Its easy to eat well now. In a new International Journal of Epidemiology study, 10 daily servings of fruits and vegetables was found to be the reaper-fighting dose.

Sound like a lot? Not if you make these peak-produce recipes. Enjoy them now before you trade in your T-shirts for flannels.

Two small ears of sweet corn provide a gut-filling 4 grams of <a href="https://www.menshealth.com/nutrition/a19536945/truth-about-fiber/" id="31b153a7-c8d0-3890-ad0a-e341ffb5acb5"> fiber </a> for 170 caloriesso eat the corn first. That way you don't end up eating everything at the cookout.

RAW: Mexican Salad

Mix a 15 oz can of black beans, rinsed, with the kernels from 2 cobs, 1 chopped tomato, 1/2 chopped red onion, 3 Tbsp lime juice, 1/4 cup chopped cilantro, 1 minced jalapeno, 1/2 tsp salt, and 1/2 tsp cumin. Stir in 1 diced avocado. Feeds 4.

GRILLED: Cobs With Herbs

Heat a grill to medium high. In a bowl, mix 1 stick of salted butter (softened) with 2 Tbsp fresh herbs (basil, parsley, dill, cilantro). Shuck 8 cobs; grill till tender, turning often, about 8 minutes total. Add the butter and salt to taste. Feeds 8.

PAN-COOKED: Creamed Kernels

In a skillet on medium, melt 1 Tbsp butter. Add 1/4 cup minced shallots and stir 3 minutes. Add 1/4 cup white wine; simmer about 2 minutes. Stir in 2 cups kernels and 1/3 cup heavy cream. Cook till thick, 5 minutes or so. Add salt and pepper. Feeds 4.

PRESERVED: Fresh Corn Anytime

Stand a shucked cob on end and run a knife down the sides to cut off the kernels. Transfer the kernels to a freezer bag and seal. Lay the bag flat in the freezer and shake it occasionally so the kernels stay loose. Store up to 3 months. Makes 1/2 cup.

Related: <a href="https://www.menshealth.com/nutrition/g19553999/10-foods-every-man-must-grill-he-dies/" id="962d88cd-9de8-39d7-a477-6baf5398a848"> The 10 Foods Every Man Must Grill Before He Dies </a>

Just because Tom Brady avoids them doesnt mean you should. A 2017 Iranian review found that lycopene in tomatoes may inhibit <a href="https://www.menshealth.com/health/a19528922/psa-testing-0/" id="a84b00b5-7d25-346d-aaa7-df26f6304fb9"> prostate cancer </a> cell growth. (Here are eight more steps you can take to <a href="https://www.menshealth.com/health/a19537335/8-steps-prevent-prostate-cancer/" id="19a45c51-c085-3823-adb8-13d381d9e127"> prevent prostate cancer </a> .)

RAW: Garlic and Tomato Bread

Cut a tomato in half around the equator, and run the cut sides over a grater until pulped. Halve a 4 baguette lengthwise and toast. Rub with a garlic clove. Top with tomato, salt, pepper, and olive oil. Feeds 2.

GRILLED: Tomato-Mozz Skewers

Prep the grill for smoking. In a foil pan, put 3 sprigs of rosemary. Add 1 pint cherry tomatoes (halved) and 1 tsp salt. Smoke till tender, 30 minutes or so. Cool; thread on skewers with mozzarella balls. Feeds 6.

PAN-COOKED: Shrimp In Red Sauce

In a pan on medium, heat 1 Tbsp each olive oil and butter. Add 1/2 onion, sliced; cook till soft, 5 minutes. Add 1 pint cherry tomatoes; cook 5 minutes. Add a minced garlic clove and 1 lb shrimp; cook till pink. Season. Feeds 2.

PRESERVED: Quick-Pickled Greenies

In a pot, add 2 cups (each) water and white wine vinegar &amp; 1 Tbsp peppercorns, mustard seeds, and salt. Boil; cool. Pour in quart jars (2), each with dill sprig and a garlic clove. Add green tomato halves and vinegar. Seal. Chill.

Related: <a href="https://www.menshealth.com/sex-women/a19546161/foods-that-help-penis-perform-better/" id="8090a129-a825-3299-ad9a-9beaddede211"> 15 Foods You Need For Your Penis to Perform </a>

Watermelon is just as healthy as it is delicious. In fact, men who ate it daily for two weeks and on the day of a long bike ride had the same recovery benefits as when they drank carb-spiked beverages, a 2016 study found.

RAW: Sweet Heat Gazpacho

Blend 4 cups watermelon cubes with 1/2 cup water; strain into a bowl. Stir in 1/2 cup diced watermelon, 1/2 cup seeded chopped cukes, 1/2 cup diced red pepper, 1/4 cup diced red onion, 1/4 cup minced parsley, 1 minced jalapeno, the juice of 1 lime, 1 Tbsp sherry vinegar, and 1 minced garlic clove. Chill 1 hour. Season with salt. Feeds 4.

(Want more amazing recipes like these? Check out the <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="53de50f4-ef4c-383b-a26a-4a09a5bd070c"> Metashred Diet </a> from Mens Healthits packed with meal ideas that will help you reach your fitness goals.)

GRILLED: Halloumi Kebabs

Heat your grill to medium high. Cut 8 oz halloumi cheese into 24 cubes; thread them onto 8 skewers, alternating with 32 watermelon cubes (1" each). Brush the kebabs with olive oil and sprinkle on some black pepper. Grill, covered, turning once until grill marks form, 5 to 8 minutes. Sprinkle with sliced basil, if you want. Feeds 4.

PAN-COOKED: Summertime Pasta

In a large pan on medium, heat 2 Tbsp olive oil and 2 minced garlic cloves till golden, 2 minutes. Add 1/4 cup chopped red onion; cook 1 minute. Add 16 oz farfalle (cooked), 1 cup diced watermelon, 1/2 cup crumbled feta, 2 chopped scallions, 2 chopped jarred roasted red peppers, and 1 Tbsp chopped parsley. Season. Toss. Serve warm or cold. Feeds 4. (Here are three more <a href="https://www.menshealth.com/nutrition/a19529625/3-noodle-recipes/" id="c129284b-affc-3085-a42b-a32cebfff56c"> noodle bowls that only take 15 minutes to make </a> .)

PRESERVED: Watermelon Granita

Blend 5 cups cubed seeded watermelon, 1/2 cup sugar, and the juice of 1 lime. Let sit until the sugar dissolves, stirring occasionally, 5 minutes. Pour the mixture into a 9" square baking dish. Freeze for 1 hour; then scrape it with a fork, releasing ice crystals. Do this every half hour until slushy (like a snow cone), 3 hours. Serve. Feeds 8.

<h1> THE FLAVOR-BOMB FRESH SUMMER BLUEBERRY </h1>

Both major U.S. blueberry varietieshighbush and lowbushcontain eight types of disease-fighting antioxidants, according to a 2015 U.S.-Chinese study.

RAW: Double Blue Salad: In a jar, add 2 Tbsp each olive oil and balsamic, 1 Tbsp OJ, 1 tsp each minced garlic and shallot, 1/2 tsp Dijon, and salt and pepper. Cap and shake. In a bowl, add 8 cups arugula, 1/2 cup roasted salted pecans, 1/2 cup blueberries, and 2 oz crumbled blue cheese. Drizzle with the dressing. Feeds 4.

PAN-COOKED: Easy Blue Bake

Butter a large castiron pan. In a bowl, mix 3/4 cup rolled oats, 1/4 cup whole wheat flour, 1/4 cup chopped almonds, 2 Tbsp brown sugar, and 1 tsp cinnamon. Toss 1/4 cup of it with 3 cups blueberries; add to the pan. Take the rest and squish in 4 oz butter; sprinkle on the berries. Bake at 350F, 30 to 35 minutes. Feeds 8.

GRILLED: Blueberry Grilled Cheese

Spread 2 pieces of bread lightly with butter. On one piece, place 1 oz thinly sliced Brie, 1/2 cup slightly mashed blueberries, 1/4 cup arugula, a pinch each of salt and pepper, and then another slice of Brie. Top with the other piece of bread. Grill on medium high, 4 minutes per side. Halve. Devour. (Check out 10 more mouthwatering <a href="https://www.menshealth.com/nutrition/g19545463/10-grown-up-grilled-cheese-recipes/" id="0a94dbff-1b97-3667-a4db-1132d408fcbf"> grilled cheese recipes </a> .)

PRESERVED: Blueberry Jerky

Heat the oven to 180F. Line a baking sheet with parchment. In a blender, puree 3 cups blueberries, 1 Tbsp honey, and 2 tsp lemon juice. Spread on the sheet to 1/8" thickness. Bake till tacky, 5 hours. Prop the oven door open and wait overnight. With shears, cut the jerky and paper into strips. Makes 5 snacks.

4 Power Foods You Should Eat Before Summer Is Over

Not eating fresh produce this time of year is like visiting Tahiti and staying in your hotel room. Youre missing out, buddy.

Nutrition Information: Coconut-Strawberry Smoothie

Coconut-Strawberry Smoothie Fat-Loss Accelerator

Looking to shake up your traditional <a href="https://www.menshealth.com/nutrition/a19545933/healthy-protein-smoothie-recipes/" id="346c119e-ec76-35e0-a845-06edefcefd2a"> smoothie </a> with a little tropical flavor? This coconut-strawberry smoothie recipe, from our <a href="https://order.hearstproducts.com/subscribe/hstproducts/245196" id="53de50f4-ef4c-383b-a26a-4a09a5bd070c"> Metashred Diet </a> , packs a serious island punch with plenty of nutrients and <a href="https://www.menshealth.co...

​This Coconut-Strawberry Smoothie Is a Fat-Loss Accelerator

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Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

by Editors of Men's Health

Articles written by the author

4 Power Foods You Should Eat Before Summer Is Over

​This Coconut-Strawberry Smoothie Is a Fat-Loss Accelerator

This Coconut-Strawberry Smoothie Is a Fat-Loss Accelerator