What’s in Season? A Summer Produce Guide + Summer Smoothie Recipe

Summer is here! As the days grow longer and the nights grow warmer, are you wondering what’s in season? One of our favorite things about this time of year is the variety of fresh produce that suddenly becomes available. The summer months do not disappoint in terms of nutrients and deliciousness. From summer squash to bell peppers to stone fruit, summer fruits and vegetables are chock-full of vitamins and flavor. And whether it’s spring, summer, winter, or fall, buying produce in-season benefits environmental sustainability and supports local farmers and businesses.

Here are some of our favorite fruits and veggies that appear during the summer season. These colorful foods have tons of benefits and pack an extra nutritional punch when they’re picked at their peak. Read along to learn why we love summer fruits, summer vegetables, and summer herbs, and our favorite ways to eat them.

What’s In Season & What Are The Health Benefits?

Summer Fruits 

Apricots and Peaches

These sweet summer stone fruits are both great sources of beta-carotene, an antioxidant that gets converted to vitamin A in the body, and vitamin C. Vitamin A is an essential nutrient that is vital for a healthy vision. Both vitamin A and vitamin C are potent antioxidants that help combat oxidative stress that leads to tissue damage and inflammation. Stone fruits are named for their hard inner-pit or seed and are only in season between June and September, so get them while you can! 

Try this! 🍑 Spruce up your toast and add some sliced apricots and/or peaches with cottage cheese or goat cheese. The flavorful combo is absolutely delicious and a great way to get additional antioxidants and protein for breakfast or a snack.

Plums 

Plums pack a ton of fiber — a nutrient that promotes satiety, aids in regular bowel movements, helps blood sugar stabilization, and can even lower high cholesterol. A hint from us: don’t ditch the skin, which contains a lot of the plum’s nutrients, including anthocyanins –  a potent antioxidant that gives plums their purple hue! As an added bonus, eating more dried plums (commonly known as prunes) have been well-researched for the treatment of constipation due to their laxative properties.

Try this! 💡 Bake or air fry plums with some cinnamon for a sweet yogurt topping that’s great for gut health and rich in antioxidants

Cherries 

Cherries make for the perfect after-dinner dessert in the summertime. They are one of the best sources of vitamin C – just 1 cup of cherries meets 18% of the recommended daily value (%DV) for healthy individuals. In addition to its antioxidant effects, vitamin C supports immune function and skin health. Sour or tart cherries may also improve sleep quality because they contain melatonin, a circadian rhythm hormone that helps promote sleepiness.  

Try this! 🍒 Remove the pits from some cherries and bake them with a mix of dried oats, chopped nuts, ghee and a drizzle of maple syrup for a delicious and nutritious cherry cobbler. Add unsweetened tart cherry juice to seltzer with a squeeze of lime for a sleep-promoting beverage before bed.

Berries 

Strawberries, blueberries, raspberries, blackberries… they’re all in season, and filled with antioxidants galore! Berries are high in polyphenols and other anti-inflammatory compounds that positively impact health. Studies have found that both short-term and long-term consumption of berries have health benefits, including improving inflammatory markers and blood sugar response.

Try this! 🍓 Make healthy homemade jam by boiling berries with chia seeds and lemon juice, and mix with peanut butter for summer PB&J sandwiches. If you’re short on time, try smashing raspberries and/or blackberries on toast and sprinkling it with chia seeds for an even faster healthy PB&J.

Mango 

You’ve probably noticed that stone fruit is the star of the show during summer. Mangoes might steal the show, with one cup containing almost 70% of the recommended daily value for healthy adults. They are also a great source of vitamin B6 which plays a key role in mood, and may also help treat morning sickness in pregnant women..

Try this! 🥭 Blend a mango with Greek yogurt, your choice of milk, and cardamom powder for a delicious lassi-inspired summer beverage.

Cantaloupe 

Cantaloupe is a sweet and hydrating summer fruit. With over 470 mg of potassium per cup, eating more cantaloupe is a great way to help meet your needs for this essential mineral that’s critical for heart and bone health.  

Try this! 🍈 Cut a whole cantaloupe in half, scoop out the seeds and add cottage cheese and a sprinkle of ground flax seeds for a high fiber, protein-packed refreshing summer breakfast. .

Watermelon 

With temperatures rising, your water intake should rise too. This juicy summer fruit will keep you hydrated when you want a break from plain old H2O. It’s also a great source of lycopene and vitamin C, which both have powerful antioxidant effects.

Try this! 🍉 Make a watermelon and feta salad with mint leaves for a sublimely refreshing side dish.

Summer Vegetables 

Tomatoes 

Speaking of lycopene, this compound also gives tomatoes their bright red color. Studies have found that the antioxidant potential of lycopene may have a positive impact on heart health and blood pressure.

Try this! 🍅 Pair tomato with mozzarella cheese, EVOO, balsamic vinegar, and basil for a high-protein Caprese salad.

Cucumber 

Cucumbers contain compounds called cucurbitacins, which reduce inflammation in the body. Their high water content also supports hydration and fluid balance. 

Try this! 🥒 Make a cucumber tzatziki-inspired dip by combining cucumbers with Greek yogurt, onion powder, and dill. Enjoy with crackers or homemade beet chips (keep reading for our recipe)!

Summer Squash 

This type of squash is rich in folate, known as vitamin B-9, which is crucial during early pregnancy. It’s also important for converting carbs into energy.

Try this! 🍳 Sautée your summer squash in avocado oil and add to an omelet with some cheese for a summery breakfast.

Okra 

Okra is abundant in vitamin K, which promotes blood clotting and is essential for strong, healthy bones and preventing osteoporosis. This summer vegetable is also high in fiber and potassium.

Try this! 💪 Air fry okra until crispy for a classic (but lightened up) southern side dish.

Eggplant

This veggie provides a good amount of manganese, which helps to keep your bones and nervous system healthy! In addition, the fiber and polyphenols in eggplants help regulate blood sugar levels by slowing the absorption of glucose. This can be beneficial for people with diabetes.

Try this! 🍆 Make an eggplant parmesan bake by layering eggplant with tomato sauce and mozzarella cheese.

Bell Peppers 

One of the best sources of vitamin C out there. (Yes, bell peppers have way more vitamin C than oranges.) Vitamin C is an antioxidant that protects your body against diseases caused by oxidative damage. It is also needed for a healthy immune system and helps our bodies heal faster. Plus, combining vitamin C with iron-rich foods increases our body’s ability to absorb iron.

Try this! 🫑 Chop some fresh bell peppers and add them to a bowl with spinach and cooked chickpea pasta. Drizzle a drop of your favorite dressing for a yummy pasta salad.

Corn 

Contrary to what many think, this starchy vegetable is a whole grain chock-full of benefits. Among other things, corn is high in quercetin. This antioxidant can combat inflammation and protect against Alzheimer’s and other neurological diseases.

Try this! 🌽 Make a crunchy salad with chopped kale, cabbage, black beans, corn, avocado, nutritional yeast and hot sauce.

Beet

Packed with essential nutrients like fiber, folate, and vitamin C, beets are a powerhouse for boosting heart health and reducing inflammation. The nitrates in beets can also enhance athletic performance by improving oxygen use and endurance.

Try this! 😋 Make beet chips! Cut beets into thin slices and toss with olive oil and salt. Then bake until crispy for a healthy and crunchy snack.

Herbs and Greens in the Summer

Basil

Basil is a staple of world cuisines as wide-ranging as Thai, Vietnamese, Indian, and Mediterranean. It is rich in antioxidants, vitamin K, and manganese, and stimulates the production of digestive enzymes that help to alleviate indigestion and bloating. In addition, basil contains essential oils eugenol and limonene, which possess anti-inflammatory and antibacterial properties.

Try this! 🪴 You can’t go wrong with pesto. Blend fresh basil leaves with olive oil, garlic, pine nuts, parmesan, and a bit of lemon for a versatile sauce/condiment/dip.

Mint

Mint actually relaxes the muscles of the digestive tract, easing abdominal pain, gas, and bloating. For those suffering from motion sickness or nausea, mint’s menthol can have a calming effect. 

Try this! 🌿 Toss cooked quinoa, chopped cucumber, cherry tomatoes, feta cheese, and fresh mint leaves with some lemon and olive oil for a light and nutritious summer salad.

Arugula

This peppery green is packed with vitamin K, supporting bone health. 

Try this! 🌱 Top a pizza crust or flatbread with tomato sauce, mozzarella cheese, and fresh arugula leaves for a vibrant and nutritious weeknight dinner.

Bonus Recipe: Beet Berry Smoothie

Print Recipe

Where to get summer produce

Depending on where you live, you probably won’t need to go far to find delicious seasonal produce. In fact, you might be able to grow it in your own backyard! Here are the best sources for healthy and environmentally friendly summer vegetables and fruits.

• Farmer’s Markets

Whether it’s summer, autumn, winter, or spring, your local farmer’s market is one of the best places to purchase seasonal produce. There you’ll discover the freshest and most flavorful items, locally grown with care. Many farmer’s markets accept SNAP benefits too! Engage with the farmers to learn more about their growing practices and get tips on selecting the freshest fruits and vegetables for any time of year. 

• Growing your own

Growing your own summer produce is a rewarding and practical option, even if you have limited space. Planting a vegetable garden ensures the freshest flavors for your summer dishes and offers the satisfaction of nurturing your food from seed to table. Tomatoes, zucchini, and a variety of herbs thrive in the heat and are surprisingly easy to cultivate. These plants can also flourish in small gardens, patio containers, or even window boxes, making them perfect for urban dwellers and those with limited outdoor areas. 

Summer berries like strawberries, blackberries, and blueberries are also simple to plant and fun to grow. Just keep in mind that while strawberries will appear within a month or two, blackberry plants won’t bear fruit until their second season. Blueberry plants typically take 3-6 seasons. 

• Preserving summer produce

If you want to enjoy summer fruits and vegetables all year long, try canning and freezing! Foods that are jarred, canned, or frozen at their peak of freshness will taste great for years to come. As an added benefit, a full freezer and pantry will guarantee plenty of meal options when you don’t have time to shop for fresh produce. Check your grocery store’s freezer section for affordable bulk fruits and vegetables, and have a nutritious meal at your fingertips anytime. 

Want to eat more seasonal produce? A registered dietitian can help 

Summer fruits and vegetables pack a nutritional punch, with health rewards above and beyond what we’ve listed here. Learn more about the best seasonal foods for your body and develop a personalized eating plan with a Culina Health registered dietitian.