Summer officially begins next month and I’m excited for the abundance of fresh and delicious foods that comes along with it. Below, read up on in-season produce, and see what recipes you can try with the fruits, fish, and veggies that are best right now.
The nutritional power of Asparagus has been prized for its health benefits. The spears are a good source of Vitamin K which is important for bone health and blood clotting and can help reduce the risk of serious health problems like heart disease, cancer, and diabetes. They’re delicious in soups, salads, stir-fries, and pasta. Try this: Asparagus and Swiss Cheese Frittata via Skinny Taste
This dark green leafy vegetable is power-packed with antioxidants, anti-inflammatory properties, and vitamins that promote vision and bone health. One cup of spinach packs up to 12 percent of the recommended daily dose of calcium. Try this: Caprese Spinach Salad via Small Wallet Big Appetite
A USDA study found that artichokes have more antioxidants than any other vegetable. While many prefer to eat the heart, it is the leaves that contain many of the artichoke’s powerful health benefits. Try this: Artichoke and Mushroom Chicken via The Novice Housewife
Savory sweet peaches are one of the best fruits to consume in the summer. They’re low in calories and offer a wide range of healthful benefits. Peaches overall are an amazing fruit! Try this: Mango Peach Salsa via Winner Dinners or Summer Peach and Balsamic Pizza via Hot Beauty Health
Whether you enjoy apricots dried or fresh, they are a delicious and nutritious summer snack. They are low in calorie yet a rich source of dietary fiber, vitamins and minerals that can help protect the heart and eyes. Try this: Grilled Apricots via Tiny Telecast
Cherries are one of the most popular summer fruits with so many incredible health benefits. Cherries are a superfruit loaded with potassium, vitamin C, and antioxidants that may help you sleep better, lose weight, and prevent diseases including cancer. Try this: Limoncello Cocktail Cherries via The View from Great Island
I can’t enjoy a cool summer beverage without lemons! This superfood is packed with flavor. Lemon juice has only 12 calories but a whopping third of the daily recommended value of vitamin C and other antioxidants. Try this: Lemonade Ice Tea via Peaches & Cream
Cauliflower is one vegetable you should add to your diet. It is rich in nutrients and flavor, and low in calories and from a health standpoint, it’s full of cancer-fighting compounds. Try this: Cheesy Roasted Cauliflower via Food Fitness Fresh Air
Blackberries are at their peak this season and have the highest level of antioxidants. They are low in calories, virtually fat free, high in fiber and rich in nutrients, making them a good choice for anyone trying to maintain or lose weight in a nutritious manner. Also, research suggests that their vitamin content may help reduce the risk of heart problems, periodontal disease and age-related decline in motor and cognitive function. Try this: Blackberry-Acai Creamy Sorbet via Healthy. Happy. Life.
10. Fava Beans
Fava Beans have some powerful benefits and are typically in-season throughout the summer months. They’re full of folate, fiber, and magnesium and can actually help lower cholesterol and your risk of certain cancers. Try this: Fava Bean Ravioli via Familystyle Food
Peas make a colorful summer side dish or can become a main meal when mixed with pasta or rice. Peas are in fact packed with vital nutrients and benefits including weight management, blood sugar regulation, anti-aging components, and anti-inflammatory properties. Try this: Savory Quinoa Muffins via Rachel Cooks
You can’t have a barbeque without corn! I love fresh corn right off the grill but I also love it in soups, salads, and casseroles! Try this: Quinoa, Avocado, and Corn salad via Hot Beauty Health
Cucumbers are a popular summertime snack. They’re available in stores all year round but are at their best during the summer and early fall. It’s a low calorie vegetable and contains most of the vitamins you need everyday. Try this: Cucumber Lemony Cooler via Food Punch
14. Green Beans
A seasonal vegetable like green beans not only provide healthy benefits to our bodies, they keep our skin smooth and healthy. Many people don’t think of green beans as a summer vegetable but in actuality, you’ll get the best flavor when harvested during the summer months. Try this: Garlicky Green Beans via Cooking Madly
15. Sweet Potatoes
Sweet potatoes are the perfect compliment to your grilled dish. It contains so many health benefits that Whole Foods considers them one of the healthiest vegetables we eat. Try this: Vegan Black Bean and Sweet Potato Sliders via The Pig and Quill
16. Swiss Chard
Swiss Chard is one of the most antioxidant-rich foods on the planet! It contains beta-carotene, vitamin E, vitamin C, zinc and many other disease fighting antioxidants. Try this: Swiss Chard Lasagna Rollups via Kim’s Healthy Eats
A sweet and juicy plum is a summer favorite. It’s sweet yet healthy way to satisfy your hunger. It’s high in potassium which helps manage high blood pressure and reduce stroke risk. Plums also contain cancer-fighting components. Try this: Grilled Plums with Mascarpone and Honey via NeighborFood
This summer vegetable is a southern delicacy that can be pickled, fried, baked or boiled. It’s a nutritional powerhouse known for its high concentration of Vitamin C, Vitamin K, and Folate. Okra is also known for harnessing a superior fiber, which helps with digestion, stabilizes blood sugar, and helps to control the rate at which sugar is absorbed. Try this: Oven-Fried Okra via Farm Flavor
Strawberries are loaded with Vitamin C and one cup of these berries satifies the daily requirement. These sweet and tart berries are the perfect way to enjoy the summer season. Try this: Strawberries ‘n’ Coconut Cream Pops via Mississippi Kitchen
Did you know that Kiwi provides more potassium than the same amount of sliced bananas, but with less sugar and calories? Kiwi may taste sweet, but have three times less sugar than one apple. Try this: Kiwifruit Custard Tarts via Strands of My Life
Who can resist this highly nutritious fish? It’s full of omega 3’s and a delicious addition to your summer barbecue whether served hot or cold. Try this: Composed Salad with Salmon and Beets via Five and Spice
Mangoes are my favorite summer fruit and widely known as the king of fruit due to its nutritional benefits. They contain plenty of minerals, vitamins, and antioxidants which is essential for the body to fight disease. Try this: Mango Float in a Jar via Oh So Very Pretty
During the summer, some of the best summer smoothies include pineapples because they are refreshing and full of flavor. More importantly, they are healthy and nutritious as most people who partake in a healthy lifestyle include this fruit in their diet. Try this: Pineapple Shortcakes (Taiwanese Style) via Sincerely Fiona
Yellow Squash is a type of summer squash that grows all over the United States. It is a great source of vitamin C and a very good source of magnesium, vitamin A, and fiber. Try this: Yellow Squash with Tomato and Parmesean via Kalyn’s Kitchen
This refreshingly cold soup is perfect for those hot summer days. Gazpacho delivers a full spectrum of vitamins and minerals. Although gazpacho is traditionally tomato based, watermelon and cucumber gazpacho are becoming increasingly popular. Try this: Rustic Tomato Gazpacho via The White Ramekins
Summer Foods Checklist
I created a summer foods checklist that you can print out and take with you to the grocery store. You can download via the button below.
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What’s your favorite summer food? Did we leave out one of your favorites? Share below!
- 10 Summer Superfoods with Recipes
- 8 Health Benefits of Swiss Chard
- Health Diaries- Eat This!
- What are the Benefits of Eating Blackberries
- A Cool Treat for Hot Days Gazpacho
- 6 Health Benefits of Okra Plus Growing Tips
- Facts on the Health Benefits of Sweet Potatoes