Savor Summer - Produce to Brigthen Your Plate

Summer is here, bringing sunshine, backyard barbecues, beach days, and an abundance of fresh produce. It's the perfect season to fill your plate with colorful fruits and vegetables that are full of flavor, hydration, and nutrition.

Eating with the seasons means enjoying produce at its freshest, most flavorful, and often at its best value. Whether you're shopping at your local farmers market or grocery store, these summer favorites make it easy to create meals that are light and refreshing.

Our Favorite Summer Produce Picks

Cucumbers

Cool, crisp, and refreshing, cucumbers are made up of about 95% water, making them a great choice for staying hydrated during the warmer months. They also provide vitamin K and antioxidants that support overall health.

Easy Ways to Enjoy: Slice into salads, layer onto sandwiches, blend into chilled soups, or infuse your water with cucumber and mint.

Peaches

Nothing says summer quite like a perfectly ripe peach. Naturally sweet and juicy, peaches are a good source of vitamin C, vitamin A, and fiber to support immune health, skin, and digestion.

Easy Ways to Enjoy: Add to yogurt, grill for dessert, toss into salads, or simply enjoy one fresh as an afternoon snack.

Corn

Fresh summer corn is packed with fiber, B vitamins, and antioxidants like lutein and zeaxanthin, which support eye health.

Easy Ways to Enjoy: Grill it on the cob, add kernels to salads, stir into tacos, or mix into homemade salsa.

Honeydew Melon

Sweet and juicy, honeydew is rich in vitamin C, potassium, and water, making it a delicious way to stay hydrated on hot days.

Easy Ways to Enjoy: Pair with cottage cheese, freeze into popsicles, or cube for fruit salads.

Summer Squash

Yellow summer squash is mild, versatile, and full of vitamin C, potassium, and fiber. Its tender texture makes it easy to add to almost any meal.

Easy Ways to Enjoy: Grill, roast, or saute. Great on their own or part of a vegetable roast.

Tomatoes

Summer tomatoes are hard to beat. They're rich in vitamin C and lycopene, a powerful antioxidant that supports heart health and helps protect cells from oxidative stress.

Easy Ways to Enjoy: Slice onto sandwiches, toss into pasta salads, layer with fresh mozzarella and basil, or enjoy with a drizzle of olive oil.

Zucchini

Zucchini is one of summer's most versatile vegetables. It provides fiber, vitamin C, and potassium.

Easy Ways to Enjoy: Grill it, spiralize into noodles, roast alongside other vegetables, or shred into muffins and quick breads.

Watermelon

Watermelon is the ultimate summer refresher. With its high water content and naturally sweet flavor, it's perfect for staying hydrated while providing vitamin C and lycopene.

Easy Ways to Enjoy: Enjoy chilled by the slice, blend into smoothies, add to fruit salads, or pair with feta cheese and fresh mint.

Simple Summer Recipe: Grilled Corn & Peach Salad

This colorful salad brings together some of summer's best flavors in one fresh, easy dish. It's perfect as a light lunch, picnic side, or barbecue favorite.

Ingredients

●      2 ears fresh corn, husked

●      2 ripe peaches, sliced

●      1 cup cherry tomatoes, halved

●      1 cucumber, diced

●      1 small zucchini, thinly sliced or shaved into ribbons

●      ¼ cup fresh basil, chopped

●      2 tablespoons olive oil

●      Juice of 1 lime

●      Salt and freshly ground black pepper, to taste

●      Optional: crumbled feta cheese or avocado for extra creaminess

Instructions

1. Grill the corn for about 8–10 minutes, turning occasionally until lightly charred. Let cool, then slice the kernels from the cob.

2. In a large bowl, combine the corn, peaches, tomatoes, cucumber, zucchini, and basil.

3. Whisk together the olive oil, lime juice, salt, and pepper.

4. Pour the dressing over the salad and gently toss to combine.

5. Top with feta or avocado if desired, and serve immediately or chill before serving.

Summer is the perfect excuse to keep meals simple and let fresh produce shine. Whether you're grilling outdoors, packing a picnic, or preparing a quick weeknight dinner, seasonal fruits and vegetables make healthy eating easy, delicious, and fun.

Explore More Seasonal Produce

For a full list of California seasonal produce, visit the USDA Seasonal Produce Guide:https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide

Need Personalized Guidance?

If you're looking for ideas to incorporate more seasonal produce into balanced, nourishing meals, our dietitians are here to help. We work with you to create an individualized nutrition plan that fits your lifestyle, preferences, and health goals to make healthy eating practical, enjoyable, and sustainable all year long. Contact 360 Nutrition (805) 738-5700 to book a consultation today.

References:

1. U.S. Department of Agriculture (USDA). Seasonal Produce Guide. SNAP-Ed Connection.https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide

2. USDA FoodData Central. Nutrient Profiles for Strawberries, Asparagus, Spinach, Pineapples, Carrots, Artichokes. https://fdc.nal.usda.gov