Sophie Dolan MS, RDN, LD
Summer is here and there is more to look forward to than just the lake and the beach! This is prime time for fruits and vegetables. Many fruits and vegetables are at their peak during the summer meaning they taste absolutely delicious and they have the most nutrition right now. It is time to fill those buggies, plates, and bellies with colorful fruits and vegetables!
Here are the summer produce superstars you need to add to your list this July and August.
So what makes these foods superstars? Let me tell you! They have the following in common:
- Rich in fiber making them the healthiest types of carbohydrates!
- Part of an anti inflammatory diet
- Loaded with antioxidants
- Contain zero cholesterol, sodium or fat
Okra
Okra is rich in fiber, vitamin C and vitamin K. Okra can simply be roasted in the oven with a little salt and pepper. Another pro tip is to try pickled okra this season! It is an excellent seasonal addition to any charcuterie board.
Peaches
Summer peaches are simply irresistible. Not only are they juicy, they are full of vitamin A and vitamin C. The Piggly Wiggly gets fresh and local peaches from Chilton County that you do not want to miss!
Cantaloupe
I may be biased but cantaloupe is my favorite summer produce superstar! Cantaloupe is a super hydrating fruit which is perfect for our hot summer months.
Pro Tip: When picking out a cantaloupe, make sure to smell near the stem end. If it smells sweet and fragrant, it is ready to eat!
- Recipe: Simply cut and serve as a refreshing side dish at lunch or dinner
Zucchini and Squash
Zucchini and squash are both known for their versatility and nutrient density. They can be thrown on the grill, grated and added to muffin or bread mix, or even be enjoyed raw with a yummy dip. They are certainly a summer staple to keep in your fridge at all times.
Tomatoes
Tomatoes are full of a natural antioxidant, lycopene, that gives them their bright red color. Lycopene helps protect our cells from damage.
- Recipe: https://www.themediterraneandish.com/traditional-greek-salad-recipe/#wprm-recipe-container-10642
Corn
Corn dishes are in abundance during the summer months and rightfully so! Corn is a good source of fiber and B vitamins. Corn is also a great filling gluten free option!
Green Beans
This recipe is one of my “go to” weeknight side dishes during the summer months. Pair with fish or steak and add some roasted potatoes!
Watermelon
Watermelon is easily the sweetest and most refreshing part of the summer! It tastes delicious and also provides us with vitamin C and potassium (an important electrolyte).
Bell Peppers
Bell peppers make a great colorful and crunchy snack choice. It is also a durable vegetable and is a great choice to slice and pack in your beach cooler. Pair sliced bell peppers with hummus, guacamole or pimento cheese!
Blackberries
Known for their fiber and antioxidant content, blackberries are a great summer addition to your breakfast yogurt bowls or your dessert cobblers!
Tis the season to explore new fruits and vegetables! If you have little ones, make sure to have them help you pick out summer produce to try.
We are fortunate to live in an area that produces such an abundance of flavorful and nourishing produce. Eating within the season is a simple and sustainable way to not only support your health but also our local food system. It is time to fill those buggies, plates, and bellies with colorful fruits and vegetables! Happy Summer!
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Follow me on Instagram @sophiedolan.rd and right here on thepigbham.com for professional yet approachable guidance to enhance your quality of life through nourishing and enjoyable meals. You can find my professional practice at www.sophiedolannutrition.com.
