Summer is the perfect time to refresh your plate with vibrant, fresh produce that not only tastes great but also fuels your body with vital nutrients. Whether picked from your own garden, a local farmer’s market, or the produce aisle, summer fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants. Eating seasonally not only supports your health, but also your community and the environment.
The Benefits of Eating Fresh Summer Produce
- Rich in Nutrients: Summer favorites like tomatoes, cucumbers, bell peppers, zucchini, berries, and watermelon are loaded with essential vitamins such as A, C, and K, as well as antioxidants that protect your body from disease.
- Hydration: Many summer fruits and vegetables, like watermelon and cucumbers, have high water content that helps keep you hydrated in the heat.
- Supports Digestion and Weight Management: Fresh produce is naturally low in calories and high in fiber, which promotes healthy digestion and helps you feel full longer.
- Better Taste, Lower Cost: Seasonal produce is harvested at its peak, meaning better flavor and usually better prices.
Easy Summer Recipes to Add More Produce to Your Day
1. Summer Berry Yogurt Parfaits
A refreshing breakfast or snack!
Ingredients:
- 1 cup fresh strawberries, sliced
- 1 cup blueberries
- 2 cups low-fat Greek yogurt (vanilla or plain)
- ½ cup granola
- Drizzle of honey (optional)
Instructions:
In a glass or bowl, layer yogurt, berries, and granola. Repeat layers and top with a drizzle of honey. Serve chilled.
2. Fresh Garden Veggie Wraps
Perfect for lunch or a light dinner.
Ingredients:
- 4 whole wheat tortillas
- 1 cup hummus
- 1 cucumber, sliced into thin strips
- 1 bell pepper, sliced
- 1 shredded carrot
- 1 cup spinach or spring greens
- Optional: avocado, shredded cheese, or grilled chicken
Instructions:
Spread hummus on each tortilla. Add veggies and any extras. Roll up tightly, slice in half, and enjoy!
3. Grilled Zucchini & Corn Salad
A side dish that’s full of summer flavor.
Ingredients:
- 2 zucchini, sliced into rounds
- 2 ears fresh corn, husked
- 1 cup cherry tomatoes, halved
- 1 teaspoon olive oil (optional)
- 1 tablespoon lime juice
- Salt and pepper to taste
- Chopped fresh basil or parsley (optional)
Instructions:
Grill zucchini and corn until lightly charred. Cut corn off the cob and combine with zucchini and tomatoes. Toss with olive oil, lime juice, and seasonings. Serve warm or chilled.
4. Peachy Green Summer Smoothie
A refreshing and nutritious way to cool off.
Ingredients:
- 1 ripe peach, pitted and sliced
- 1 cup fresh spinach or kale (stems removed)
- ½ banana
- ½ cup frozen pineapple chunks
- ¾ cup unsweetened almond milk (or any milk of choice)
- 1 teaspoon honey or agave (optional)
- Ice cubes (optional for extra chill)
Instructions:
Blend all ingredients until smooth. Pour into a glass and enjoy immediately for a cool, vitamin-packed treat.
Quick Tips to Eat More Summer Produce:
- Add sliced fruit to your breakfast cereal or oatmeal.
- Make veggie-packed skewers for the grill.
- Freeze grapes, berries, or banana slices for cool snacks.
- Swap chips for sliced peppers, carrots, or cucumber with dip.
- Keep a fruit bowl on the counter so it’s easy to grab and go.
Embrace the bounty of the season and enjoy the benefits of eating fresh, local produce all summer long. Your body and your taste buds will thank you!
For more seasonal recipes and healthy eating tips, visit the UF/IFAS Taylor County Extension office or email lwiggins@ufl.edu
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