From juicy watermelon to succulent peaches, this year’s summer produce is brimming with a bounty of colors and flavors!
Hey there, I'm Lindsey, the founder of Elderberry Queen. As a mom of five who loves to cook and entertain, summer is my jam. With the kids out of school and work slowing down, it's the perfect time for me to relax a bit and enjoy hosting BBQs and get-togethers.
I'm all about embracing the simple joys of life, especially when it comes to food. I look forward to summer produce, with its vibrant colors and fresh flavors, every year.
Why Seasonal Can’t Be Beat
Of course, you can find pretty much any fruit or veggie at the grocery store all year round. But nothing compares to seasonal produce, nothing! A tomato in December doesn’t compare to the juiciness of a tomato in June or July.
You wanna know how I describe summer? Biting into a perfectly ripe peach that's so soft and deeply sweet with juice running down your chin. That right there, that’s my childhood.
Seasonal produce can’t be beat! They’re only around briefly, but it makes you appreciate all those flavors and textures even more every time summer comes around.
So, let’s dig into my Summer Produce Guide, where you can check out 11 fruits and veggies in season right now! So you can plan your farmer’s market grocery list and recipes around peak produce.
Watermelon
Watermelon is absolutely perfect for slicing into wedges for a refreshing snack, blending into thirst-quenching smoothies or adding a pop of color to fruit salads. To enjoy its peak flavor, store it unwashed in the refrigerator. When ready to indulge, slice, dice or scoop out the succulent flesh and enjoy the hydrating burst of summer in every juicy bite.
Some top nutritional benefits of watermelon:
- Contains antioxidants like lycopene: Linked to heart health and may reduce the risk of certain cancers.
- Low in calories: Makes it a refreshing and guilt-free snack option.
Recipe Ideas:
Peaches
As summer ripens, the arrival of peaches sweetens the air. Their golden blush and velvety skin brings memories of lazy afternoons and swinging on the porch. They’re perfect for eating straight from your hand, blending into luscious smoothies or baking into decadent desserts.
Store peaches unwashed at room temperature until ripe to preserve their tender juiciness, then transfer to the refrigerator for a cool respite. When the moment calls for a taste of summer's sweetness, simply sink your teeth into their succulent flesh or slice and savor in salads or cobblers.
Here are some of the top nutritional benefits of peaches:
- Rich in antioxidants like beta-carotene and lutein: May help protect against chronic diseases and support eye health.
- Good source of fiber: It aids in digestion and promotes feelings of fullness.
- Low in calories: Makes them a satisfying and nutritious snack option.
Recipe Ideas:
Berries
Summer brings a bounty of berries — blueberries, strawberries, raspberries and blackberries — ripe for the picking. They’re also perfect for adding a burst of flavor to your breakfast yogurt, blending into a refreshing smoothie or baking into a delectable summer pie.
To keep these juicy delights fresh, store them unwashed in the refrigerator and enjoy within a few days. Rinse them before indulging for the ultimate berry-eating experience.
The top three nutritional benefits of berries:
- Rich in vitamins and antioxidants, such as vitamin C and anthocyanins, supporting immune health and reducing inflammation.
- High fiber content promotes digestive health and aids in weight management.
- Low in calories and high in water content, making them a refreshing and hydrating snack option.
Recipe Ideas:
Cantaloupe
Let's talk about one of summer's greatest treasures: cantaloupes! You know, those sweet, juicy orbs that practically scream sunshine and good times. You can munch on a slice poolside or blend it into a refreshing smoothie. Cantaloupes are the epitome of summer deliciousness.
Here are a couple of the nutritional benefits cantaloupes have to offer:
- Excellent source of vitamins A and C, promoting immune and skin health.
- Contains antioxidants like lycopene and beta-carotene, supporting heart health and reducing inflammation.
Recipe Ideas:
Plums
Plums are nature's candy, bursting with flavor and perfect for snacking on a warm summer afternoon. Plums’ crispy yet tender texture ensures they always hit the spot!
Key nutritional benefits of plums:
- Excellent source of vitamins A and C, promoting immune health.
- Contains antioxidants like vitamin C and phenolic compounds, supporting heart health and reducing inflammation.
Recipe Ideas:
Nectarines
These smooth-skinned beauties are like peaches' sassy cousins. Their sweet and tangy flavor makes them a refreshing treat on a hot summer day. Whether you're biting into one fresh from the farmer's market or incorporating it into your favorite recipes, nectarines bring a burst of sunshine to any dish.
Critical nutritional benefits nectarines have to offer:
- Excellent source of vitamin A, promoting skin health.
- Contains antioxidants like vitamin C and beta-carotene, supporting heart health and reducing inflammation.
Recipe Ideas:
Corn
There's something undeniably satisfying about sinking your teeth into those golden kernels, each bite bursting with sweetness and crunch. It’s my favorite — especially right off the grill!
Here are some fantastic nutritional benefits of corn:
- High water content helps keep you hydrated, especially during hot summer days.
- Excellent source of dietary fiber, aiding in digestion and promoting satiety.
- Contains antioxidants like lutein and zeaxanthin, which support eye health.
Recipe Ideas:
Tomatoes
During the warmer months, we're greeted with the finest tomatoes of the season. Ranging from petite cherry tomatoes to hefty heirlooms, a kaleidoscope of colors, shapes and sizes awaits. Each offers unique textures, sweetness, juiciness and acidity.
Tomatoes’ key nutritional benefits:
- High water content helps keep you hydrated.
- Excellent source of vitamins A and C, promoting immune and skin health.
- Contains antioxidants like lycopene, which may help reduce the risk of certain cancers and support heart health.
Recipe Ideas:
Lettuce
From crisp romaine to delicate butter lettuce, there's a diverse array of textures, colors and flavors to explore. Whether you prefer the crunch of iceberg or the peppery bite of arugula, summer is the perfect time to indulge in the lettuce options available.
Some nutritional benefits you can experience with lettuce in your diet:
- Low in calories and carbohydrates, making it a great option for weight management.
- Good source of vitamins A and K, supporting vision and bone health.
Recipe Ideas:
Zucchini
Zucchini and yellow squash are among the kitchen's most versatile veggies. Enjoy them raw as vegetable noodles or crudités, diced into omelets or grilled to perfection. Keep your squash stash fresh by storing it in the refrigerator's crisper drawer, and give it a quick wash before incorporating it into your culinary creations.
Top nutritional benefits of zucchinis:
- Low in calories and carbohydrates: Makes it a great option for those watching their calorie intake or following a low-carb diet.
- Contains antioxidants like lutein and zeaxanthin: Promotes eye health and may reduce the risk of age-related eye diseases.
- High water content: Helps keep you hydrated and contributes to feelings of fullness.
Recipe Ideas:
Okra
A beloved summer staple in the South, okra proves its versatility time and again. While fried okra and gumbo remain classic favorites, this humble vegetable truly dazzles when pickled, infused with smoky flavors on the grill or roasted into crispy oven fries.
Okra’s nutritional benefits:
- Excellent source of vitamins A and C, promoting immune and skin health.
- Contains antioxidants like vitamin C and flavonoids, supporting heart health and reducing inflammation.
Recipe Ideas:
Make the Most of Summer Entertaining
Summer is the season for gathering with friends and family, soaking up the sun and indulging in delicious food — especially summer produce. But even though I love summer like something fierce, there are still a few things that annoy me. A few would be bugs, bug bites and itchy skin! I’m sure you can relate.
That’s why I’ve crafted my Natural Bug Spray and Herbal Healing Salve. So you can have the protection you need to sit outside around the fire or lay in the sun without worrying about those pesky bugs swarming around you and leaving you with itchy bumps all night. Especially for your little ones!
Check out my natural and organic shop here. And have a beautiful summer ahead, friends! ☀️
