Summer’s Bounty: Seasonal Eating for Vitality – In addition to great weather, lots of outdoor time, and friends and family, summertime is full of fresh, delicious, nutritious, seasonal produce.
Seasonal Eating for Health
Eating seasonally means enjoying foods at the time of year they are naturally harvested. Aligning your diet with the rhythm of the seasons can support your body’s nutritional needs. Eating with the seasons naturally supports you in having variety in your diet. This benefits your health because different vegetables and fruits have different nutrients and health benefits.
Inspiring Creativity
Seasonal eating promotes creativity in the kitchen. Exploring new recipes and different cooking methods for seasonal produce will keep you out of a cooking rut. Summer is a great time of year to find vegetables you may not be familiar with. It is fun to experiment and find new favorites.
The Gifts of Summer Superfoods
The summer season offers fruits and veggies bursting with flavor and health-supporting nutrients.
- Berries: Strawberries, blueberries, raspberries, and blackberries are not only delicious but also packed with antioxidants, which help fight inflammation and protect your body against disease. As sweet and delicious as they are, they are the most blood-sugar-friendly fruits you can eat. Incorporating berries into your diet can support heart health, improve blood sugar levels, and boost your immune system. Berries make a great summertime dessert.
- Cucumbers: Crisp and refreshing cucumbers are mostly water, making them perfect for hydration. They also contain vitamin K, which is important for blood clotting and bone health. Add them to salads and sandwiches, or enjoy them as a crunchy snack with your favorite dip.
- Zucchini: This summer squash is very versatile! It can be grilled, roasted, spiralized into noodles, or baked into zucchini bread. Zucchini is high in fiber, vitamins A, C, and B6, and manganese, making it a great addition to your summer diet.
- Tomatoes: A staple of summer gardens (for those who can eat nightshades), tomatoes are rich in vitamins A, C, and K and are one of the best sources of the antioxidant lycopene. Lycopene has been linked to reduced risk of heart disease and cancer. Tomatoes are incredibly versatile, perfect for salads, sauces, or sliced with a dash of salt.
- Leafy Greens: Spinach, kale, and Swiss chard thrive in summertime and are powerhouses of vitamins A, C, and K, calcium, iron, and fiber. These nutrients support bone health, vision, and immune function. Leafy greens are perfect for salads, smoothies, or sautéed as a side dish.
- Melons: Watermelon, cantaloupe, and honeydew can hydrate on a hot summer day due to their high water content. They are also a good source of vitamins, potassium, and antioxidants. Enjoying a slice of melon can be a refreshing way to cool down and stay hydrated. *Coach’s tip – eat your melon with healthy fats or protein (like nuts) to avoid a sugar spike.
Incorporating summer superfoods into your daily meals will not only enhance the flavor on your plate but will also make a significant contribution to your overall health and wellness.
From Farm to Table: Eating Local
Summer is the perfect time to connect with your local food scene through farmers’ markets, farm stands, and community-supported agriculture (CSA) programs.
- Farmers’ Markets: These fun markets allow local farmers to bring their freshest produce directly to you. The farmers are often happy to chat about their unique varieties and share tips on preparing their produce for great results.
- Farm Stands: Another great way to connect with local growers is to stop at a local farmstand where you will find fresh, seasonal produce directly from their fields.
- Community-Supported Agriculture (CSA): Joining a CSA is a great way to support your local farmers. It involves purchasing a “share” of their harvest, which creates stability for the farmers while providing you with fresh, local produce all summer long. CSA boxes often include a mix of vegetables and fruits, encouraging you to try new ingredients and add diversity to your plate. I have found some of my favorite vegetables through CSAs.
Tips to Keep it Tasty
- Ask Questions: Farmers are a great resource for storing and preparing fruits and vegetables. They are usually happy to share!
- Be Adventurous: Use your visits to the fam stand or farmers’ market to expand your palate. Plan to try new produce or a new variety when you go.
- Plan Seasonal Meals: Let your market haul (or CSA box) steer your weekly menu, which will result in more creative and nutritious meals.
- Make it a Family Affair: Whether you have planted a garden or decided to frequent your local farmers’ market, including the family in the produce selection and the cooking can be a bonding experience.
Summer is a season of abundance, offering a natural way to enhance our health and well-being. By embracing seasonal eating, we enjoy the freshest flavors and support our bodies, communities, and the planet. I encourage you to explore the vibrant world of summer produce and discover the joy and vitality it can bring to your life.
- Connect with Julie Michelson:
- More articles from our VIP Executive Contributor, Julie Michelson.