10 Must-Try Seasonal Produce Options for a Fresh and Nutritious Summer
As we move into the warmer months, it’s time to start thinking about seasonal produce. Eating seasonally not only supports local farmers and reduces carbon emissions from shipping, but it also means that you’re getting the freshest and most nutritious fruits and vegetables available.
Here are some of the best seasonal produce options to look out for this summer:
1. Tomatoes: Nothing beats a juicy, ripe tomato in the summertime. Whether you slice them up for a sandwich or toss them with fresh mozzarella and basil for a Caprese salad, tomatoes are versatile and delicious. They’re also packed with antioxidants like lycopene, which has been linked to reduced risk of heart disease.
2. Corn: Sweet corn is a staple at summer barbecues for good reason – it’s delicious! Whether grilled on the cob or stripped off and added to salads or salsas, corn adds sweetness and crunch to any dish. Plus, corn is a good source of fiber, B vitamins, and potassium.
3. Berries: From strawberries to blueberries to raspberries, summer is berry season. These little powerhouses are loaded with vitamin C, fiber, and antioxidants that help protect against chronic diseases like cancer and Alzheimer’s. Eat them fresh on their own or add them to smoothies or baked goods.
4. Zucchini: If your garden is overflowing with zucchini this summer (and let’s face it – it probably will be), don’t despair! This versatile vegetable can be used in everything from savory dishes like ratatouille or zoodles (zucchini noodles) to sweet treats like zucchini bread or muffins.
5. Peaches: Is there anything more quintessentially summery than biting into a juicy peach? These fuzzy fruits are rich in vitamin C as well as beta-carotene (which converts into vitamin A in the body). Use them in pies, cobblers, jams/jellies, or just eat them fresh with a little whipped cream.
6. Melons: From watermelon to cantaloupe to honeydew, summer is melon season. These refreshing fruits are perfect for hot days and provide hydration as well as vitamins A and C. Try them in salads or as a sweet finish to a meal.
7. Cucumbers: Another garden staple, cucumbers are crunchy and refreshing – perfect for summertime snacking. They’re also low in calories and high in vitamin K (important for bone health) and potassium (which helps regulate blood pressure).
8. Eggplant: Whether you love it or hate it, eggplant is one of the stars of summer produce. It’s versatile enough to be used in everything from baba ghanoush to ratatouille to parmesan-style dishes, and it provides fiber as well as vitamins B6 and K.
9. Green beans: These tender beans are at their best during the summer months when they’re harvested fresh from the garden. They’re packed with nutrients like folate (important for pregnant women) as well as fiber, protein, and iron.
10. Peppers: Whether you prefer sweet bell peppers or spicy jalapeños, summer is pepper season! Peppers contain capsaicin, which has been shown to boost metabolism and reduce inflammation in the body. Use them raw in salads or cooked into stir-fries or fajitas.
Eating seasonally doesn’t have to be complicated – simply look for these delicious fruits and vegetables at your local farmers’ market or grocery store this summer! Not only will you be supporting local agriculture, but you’ll also be getting some of the freshest and most nutritious produce available.