Summer is a wonderful season for fruits and vegetables. There are so many delicious and nutritious choices available – truly something for everyone in your family! Since there is usually an abundance of fruit and vegetables available, prices are going to be competitive and reasonable, whether you’re shopping at your local farmers’ market, fruit stand, or grocery store. 

Here is a guide to summer seasonal fruits and vegetables. Look for creative ways to incorporate them, from adding them to a meal or to a smoothie or eating them as a snack. 

  • Apples
  • Apricots
  • Avocados
    • This fruit has heart-healthy monounsaturated fats and is a good source of vitamins C, E, K, and B6. Try my avocado toast recipe here.
  • Bananas
  • Beets
  • Bell Peppers
    • Try my stuffed bell pepper recipe here.
  • Blackberries
  • Blueberries
    • These versatile berries are packed with antioxidants. They are low in sugar and a high source of fiber. Blueberries are easy to take along for on-the-go snacks; or add to a smoothie or as a topper for yogurt.
  • Cantaloupe
  • Carrots
  • Celery
  • Cherries
    • Filled with anthocyanins, an antioxidant, that helps reduce the risk of disease and boost heart health. Top cottage cheese with cherries and a drizzle of honey for an afternoon snack or use them as a drink garnish.
  • Corn
  • Cucumbers
    • A low-calorie vegetable that is high in water, contains vitamins C and K, and antioxidants. Studies have shown that eating fruit or vegetables with high water and low-calorie content has been associated with a significant decrease in body weight. Use cucumbers as a replacement for chips to eat with hummus or other dips; add to a salad or a sandwich.
  • Eggplant
  • Garlic
  • Green Beans
  • Herbs
  • Honeydew Melon
  • Lemons
    • They are packed with vitamin C and citric acid. Citric acid may help prevent kidney stone formation in people who already have them. An easy way to get in a daily dose of lemon is to squeeze half a lemon in a glass of warm water. Also, add a squeeze over fish or salad for a refreshing citrus twist or try this Lemony Greek Potatoes recipe for a zesty side dish.
  • Lima Beans
  • Limes
  • Mangos
  • Okra
  • Peaches
    • This delicious fruit is high in fiber, vitamins A, C, E, K, and antioxidants. You can grill peaches for a tasty and nutritious dessert. Enjoy with cottage cheese or yogurt for breakfast or as a snack.
  • Plums
  • Raspberries
    • Try my berry parfait recipe here.
  • Strawberries
    • Strawberries are so versatile. You can eat them alone, incorporate them into yogurt or a dessert. You can also infuse them, along with orange and basil, into water for a thirst-quenching, no-calorie, no sugar, drink. Here’s the recipe.
  • Summer Squash
  • Tomatillos
  • Tomatoes
    • Tomato is a fruit that is full of vitamin C, K, potassium and folate. It is also a major source of the antioxidant lycopene that can help reduce the risk of heart disease or cancer.
    • There are many ways to enjoy tomatoes. Toss with fresh pasta (one of my favorites!), make into a sauce for pizza or other dishes, or eat with sandwiches and salads.
  • Watermelon
  • Zucchini

Produce list supplied by USDA.

Eating seasonal fruits and vegetables supports your local farming communities and ensures that you’re getting the freshest, most nutritionally-packed gems while promoting balance within the earth’s resources!

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.