Hey there, summer lovers!

Summer is finally here, bringing longer days, warmer weather, and an abundance of fresh, delicious produce. This season is the perfect time to amp up your nutrition game with some of nature’s finest superfoods. Not only are these fruits and veggies packed with vitamins and minerals, but they also taste amazing and can add a burst of color to your meals. Let’s dive into some of the top seasonal superfoods that you should definitely add to your grocery list.

1. Berries Galore

Strawberries, blueberries, raspberries, and blackberries are all in their prime during the summer months. These little gems are loaded with antioxidants, which help protect your cells from damage and reduce inflammation. They’re also a great source of fiber, vitamin C, and manganese, and low in sugar, and low on the glycemic index for those minding blood sugar. 

Try This:

  • Berry Breakfast Bowl: Top your morning greek yogurt with a handful of mixed berries. Add a sprinkle of chia seeds for added fiber, a nutritious and satisfying start to your day!
  • Berry Salad: Toss fresh berries with mixed greens, goat cheese, and a light vinaigrette for a refreshing and colorful salad this summer. 

2. Watermelon Wonders

Is there anything more refreshing than a slice of juicy watermelon on a hot day? This hydrating fruit is over 90% water, making it the perfect treat to stay hydrated. Watermelon is also rich in vitamins A, C, and lycopene, an antioxidant linked to better heart health and cancer prevention.

Try This:

  • Watermelon Feta Salad: Combine cubed watermelon, feta cheese, fresh mint, and a splash of lemon juice for a sweet and savory dish that’s perfect for picnics and BBQs.  Check out the recipe here!
  • Watermelon Mocktail: Blend watermelon chunks with ice, a splash of coconut water, and a squeeze of lime for a cooling mocktail. 

3. Tomato Triumph

Summer is tomato season, and there’s nothing quite like the taste of a ripe, homegrown tomato. Tomatoes are an excellent source of vitamins C, K, potassium, folate and the antioxidant, lycopene. 

Try This:

  • Caprese Salad: Layer thick slices of ripe tomatoes with fresh mozzarella, basil leaves, and a drizzle of balsamic glaze. It’s a simple yet elegant dish that celebrates the flavors of summer.
  • Tomato Basil Pasta: Toss freshly diced tomatoes with cooked chickpea pasta, olive oil, garlic, and chopped basil for a light and flavorful meal.

4. Corn Craze

Sweet corn is a quintessential summer staple that’s not only delicious but also nutritious. Corn is packed with fiber, B vitamins, and essential minerals like magnesium and phosphorus. Plus, it’s naturally sweet and versatile in the kitchen.

Try This:

  • Grilled Corn on the Cob: Brush ears of corn with olive oil and grill until charred. Sprinkle with sea salt and a dash of chili powder for a tasty treat.
  • Corn Salad: Mix grilled corn kernels with diced avocado, cherry tomatoes, red onion, cilantro and cojita cheese. Dress with lime juice and olive oil for a vibrant side dish.

5. Peach Perfection

Juicy, sweet, and fragrant, peaches are a delightful addition to your summer diet. They are rich in vitamins A and C, potassium, and fiber.

Try This:

  • Peach Salsa: Dice fresh peaches and combine with chopped red bell pepper, red onion, jalapeño, cilantro, and lime juice. Serve with grilled chicken or fish for a zesty twist.
  • Grilled Peaches: Halve and pit peaches, then grill until tender. Top with a dollop of Greek yogurt and a sprinkle of granola for a healthy dessert.

Embracing these seasonal superfoods can enhance your meals and provide your body with the nutrients it needs to thrive during the warmer months.  Choosing local produce also promises more nutrient density since these foods have traveled less distance to get to you!  So check out your local farmers’ market, stock up on these summer delights, and enjoy the best that the season has to offer. Your taste buds and your body will thank you!

Stay cool and eat well!


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