Top 10 Summer Fruits, Veggies and Delicious Recipes
Our team of experts created a list of the most loved fruits and veggies to incorporate into your summer meals along with recipes! Say goodbye to winter produce and welcome these vibrant, nutritious summer crops!
The changing of seasons results in much more than weather and time changes, but alters and affects the growth of in-season fruits and vegetables. Say goodbye to winter produce and welcome these vibrant, nutritious summer crops!
Top 10 Summer Fruits and Veggies
Keep cool as a cucumber with this low-calorie veggie. With cucumbers being highly composed of water, they provide the body hydrating properties. Pickled or eaten raw, cucumbers are also an excellent source of fiber.
2. Bell Peppers
The vibrant colors of bell peppers are not just eye-appealing, but provide the body with ample amounts of nutrients. Bell peppers are rich in vitamins C, K, E as well as folate and potassium.
Crunch on carrots and reap the nutritional benefits! Carrots get their bright color from beta-carotene, which is converted to vitamin A in the body. Carrots are also good sources of fiber, vitamin K, and potassium.
This cucumber look-a-like is a summer squash packed with nutrients. Unlike cucumbers, though, zucchinis should be enjoyed cooked. Roasted, grilled, or steamed, zucchinis are low in calories and a good source of vitamins A and C.
Corn is a multipurpose starchy vegetable and thrown into casseroles, dishes, or simply eaten from the cob. Corn is rich in fiber and potassium, two components contributed to good heart health.
Whether or not you believe tomatoes are a fruit or vegetable, they are extremely versatile. Eaten raw, cooked, or added into sauces, they are rich in lycopene. Lycopene-rich foods have been said to reduce the risk of cancer, heart disease, and age-related diseases. Tomatoes are also a significant source of vitamin C and potassium.
These fuzzy fruits are naturally sweet and a summertime staple. Peaches are a good source of fiber and vitamins A, C, E, and K. Just to name a few, peaches also contain the minerals potassium, phosphorous, and zinc.
These seedy berries are renowned for its juicy texture and freshness. Strawberries contain powerful antioxidants that protect the body's cells against damage. Throw into smoothies or enjoy raw for a naturally sweetened treat!
9. Lemons and Limes
These citrus fruits are a sour, yet refreshing fruit. Each contains limonoids, a compound that may actually help to prevent and treat cancer. The nutritional profile is similar between the two and contains fiber, vitamin C, and vitamin B-9 (also known as folic acid). Interestingly, lemons contain more vitamin C than its citrus counterpart.
Whether eaten raw or baked into a pie, these summer fruits are packed with nutrients. Cherries have an impressive nutritional profile and contains antioxidants, soluble fiber, and beta-carotene.
Delicious Summer Recipes and Ideas
Summer Fruit Salad
Chop up fresh peaches, strawberries, and oranges. Squeeze fresh lemon juice atop and mix. Enjoy right away or let chill in the fridge until served. Add a dollop of fresh whipped cream for desired creaminess. Use leftover fruit salad to top yogurt or oatmeal.
Grilled Peaches and Yogurt
Half peaches and place on grill, flesh side down and without the pit. Grill approximately 4 to 5 minutes until grill marks are achieved. Top with Greek yogurt, a dash of cinnamon, and a drizzle of honey for a sweet, yet nutritious dessert!
Grill corn on the cob then shave off corn kernels. Mix in chopped tomatoes, bell peppers, diced red onion, and a can of rinsed and drained black beans. Squeeze fresh lime juice over the top and sprinkle with taco or fajita seasoning for added flavor!
These boats are a low-carb alternative to pizza. Preheat the oven to 375 degrees Fahrenheit. Slice the zucchini vertically in half and place on a baking sheet. Spread on tomato sauce or diced tomatoes. Add desired toppings and sprinkle with mozzarella cheese, oregano, and basil. Bake for 15 to 20 minutes or until zucchini is cooked through and cheese is melted.
Weber J. What's in Season During the Summer? PBS. Available at: http://www.pbs.org/food/fresh-tastes/whats-in-season-during-the-summer/.