by Linda Yalen, Homemade Health Coach Team Member
Summer is the season of abundance when it comes to fresh fruits and vegetables. Embracing seasonal eating during the summer not only ensures you’re enjoying produce at its peak flavor and nutritional value but also supports local farmers and reduces your environmental footprint.
Summer season foods supports a diverse gut microbiome.
Seasonally variable diets impact the microbiome in a positive way as they rely on seasonal food availability. By eating significant quantities of fruits and vegetables that are available only during the summer, it provides a large shift in microbiome species composition compared to the winter. As you shift your food intake in summer you feed a variety of beneficial bacteria that live inside your system. This in turn creates stronger immunity and better overall health. The increased consumption of fibrous fruits and vegetables during the summer is likely responsible for these beneficial differences.
Here are some delicious and nutritious foods to enjoy during the summer:
Berries:
Strawberries, blueberries, raspberries, and blackberries are bursting with flavor and nutrients during the summer months. They’re packed with antioxidants, vitamins, and fiber.
Stone Fruits:
Peaches, nectarines, plums, apricots, and cherries are all at their best during the summer. These juicy fruits are not only delicious eaten fresh but can also be used in pies, cobblers, jams, and salads.
Watermelon:
Nothing says summer like a juicy slice of watermelon. This hydrating fruit is low in calories but high in vitamins A and C, as well as antioxidants like lycopene.
Tomatoes:
Tomatoes are at their peak during the summer, coming in a variety of colors, shapes, and sizes. Whether eaten raw in salads, cooked into sauces, or roasted with herbs, they’re a versatile and nutritious addition to your summer meals.
Cucumbers:
Crisp and refreshing, cucumbers are perfect for hot summer days. They’re low in calories and high in water content, making them a great hydrating snack.
Zucchini and Summer Squash:
These versatile vegetables are abundant during the summer months. They can be grilled, sautéed, roasted, or spiralized into noodles for a lighter alternative to pasta.
Corn:
Sweet corn is a quintessential summer vegetable, best enjoyed freshly picked and lightly steamed or grilled. It’s a good source of fiber, vitamins, and minerals.
Leafy Greens:
While some leafy greens may wilt in the summer heat, varieties like spinach, kale, and Swiss chard thrive. They’re packed with vitamins, minerals, and antioxidants, perfect for salads or sautéing.
Herbs:
Fresh herbs like basil, mint, cilantro, and parsley are abundant during the summer and add vibrant flavor to dishes. Use them to make pesto, salsa, or to garnish salads and grilled vegetables.
Bell Peppers:
Bell peppers come in a rainbow of colors and are rich in vitamins A and C. They’re delicious raw in salads, stuffed with grains and beans, or grilled alongside other vegetables.
By incorporating these seasonal foods into your summer meals, you can enjoy the best flavors of the season while reaping the nutritional benefits. Plus, supporting local farmers and eating sustainably has never tasted so good!
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