Your Complete Guide to Summer Produce + Tips & Recipes
Summer has begun (cue Will Smith’s “Summa Summa Summatime”)!
Sunny weather is here and so is the rainbow of fresh summer produce that comes with it, including a few of my favorites like watermelon, strawberries, cucumbers, peppers, zucchini, and herbs. It’s prime season for simple, delicious foods requiring minimal to no prep, bursting with flavor!
Below is some of the best summer produce you can find at your local farmers market, gardens and stores, plus tips and delicious, easy recipes for each. Happy Summer!
Blueberries
These plump little superfood berries are packed full of antioxidants, vitamins C and K, and manganese. They help with cognitive function and memory and may help prevent heart problems, too! Ever wonder what makes blueberries blue? A phytochemical called anthocyanin contained in the skin which helps protect from free radicals, UV light, and attracts insects, too. Pretty cool, right?
As with all berries, buy organic if possible to avoid pesticides. Blueberries are especially great with lemon (juice and zest). I love them in smoothies, baked goods and salads!
Tip: To store, make sure berries are completely dry. Store them on a paper towel in a non-metal container with small holes to allow for ventilation. Freeze extras on a single layer baking sheet then store in zip top bag (great for smoothie additions).
Try this recipe:
My Healthy Blueberry Cobbler
4 cups fresh or frozen blueberries (or mixed berries)
1 TBS fresh lemon juice
1 tsp cinnamon
1/3 cup pure maple syrup
2 tsp vanilla
1 TBS cornstarch
1 TBS water
1 cup rolled oats + optional additional few TBS of chopped nuts/seeds
3 TBS pure maple syrup
1 tsp cinnamon
3 TBS melted butter or coconut oil
Instructions
Preheat oven to 350 degrees.
Grease an 8×8 baking dish.
Add the blueberries, cinnamon, vanilla, syrup, and lemon juice to a mixing bowl and stir.
Mix the cornstarch and water in a small bowl. Add to the mixing bowl and stir.
Transfer the blueberry mixture to the bottom of the baking dish.
Combine the oats, syrup, cinnamon and melted butter in a separate bowl.
Spread the crumble on top.
Bake for 25-30 min, until the top of the crisp is crunchy and golden brown.
One of my favorite summer salads!
Tomatoes
Tomatoes are available year-round but extra sweet and special in the summer. Coming in many shapes and sizes, summers’ heirloom tomatoes are magical. Cherry tomatoes are also great for snacking and salads. Tomatoes are brimming with antioxidant vitamins A and C, plus folate, potassium, lycopene, and fiber.
Tip: To safely slice cherry tomatoes, place them on a deli lid with another deli lid on top. Holding the top lid down with one hand, slice horizontally all the way through to cut the tomatoes.
Try this recipe: https://www.skinnytaste.com/zesty-lime-shrimp-and-avocado-salad/
Peaches
Fresh, juicy peaches are the epitome of summer. They’re full of fiber, antioxidants, vitamins and minerals. New studies show they also may help reduce allergies with an anti histamine affect.
You can bake or grill pitted and halved peaches for salad or dessert. You can also find nectarines this time of year!
Tip: Look for peaches that feel heavy for their size and that give just a bit when pushed. Avoid fruits that have green near the stem.
Try this recipe:
My Grilled Peaches
Halve peaches and remove pit.
Brush cut side with olive oil (Use code NWW for 10% off) and sprinkle with a little salt (Use Code NWW for 15% off )
Grill over medium heat for about 4 minutes on each side.
Optional: top with whipped coconut cream (the hardened cream from a can of coconut milk) or a drizzle of honey and a sprinkle of cinnamon. Enjoy!
Cucumber
Cool crisp cucumber is so refreshing. They come in many varieties with different skins, and are vitamin-rich and very hydrating. One of my favorite ways to eat them is simply sliced with sea salt and black pepper, the way I’ve had them since elementary school lunches!
Cucumber water is also a treat, just soak cucumber and lemon slices (and mint, too) in a pitcher of water.
Tip: Store them in a plastic bag in the warmest part of your fridge for up to 10 days.
Try this recipe: https://www.cookingchanneltv.com/recipes/michael-symon/greek-feta-and-cucumber-salad-2109086
Watermelon
On a hot summer day, there’s nothing better than biting into a cold slice of watermelon. Watermelon contains more than 90% water, making it super hydrating in the summer heat, and is also filled with vitamins A and C, potassium, and lycopene.
Tip: When picking out the perfect watermelon, it should feel heavy, have no stem, be deep green in color with a large and creamy yellow area on the bottom called the “field spot” (the darker and larger this creamy spot is, the riper the watermelon).
Try this recipe: https://www.seriouseats.com/recipes/2016/06/watermelon-feta-mint-salad-recipe.html
Corn
“Knee high by the fourth of July”! It means if stalks of corn don’t rise to your knees by the time the fireworks go off, then we know it’s going to be a late season.
Such a simple summertime staple: grilled corn on the cob. Corn is best right when it is picked from the stalk, so it is best to buy local. Look for tightly closed, fresh-looking husks, fresh-looking tassels, and fresh-cut stem-ends. Buy organic to avoid GMOs, but know that organic corn is very likely to have a worm or two, so simply pick it out, the rest of the corn is safe to eat.
Tip: To cut corn off the cob more easily (and less messy), anchor the cob on a center of a bundt pan, then slice down. The pan catches the kernels and keeps the cob sturdy as you cut!
Try this recipe: https://www.foodnetwork.com/recipes/summer-corn-salad-3416427 or this delicious Mexican street corn https://www.tastingtable.com/cook/recipes/grilled-mexican-street-corn-recipe-elotes
Cherries
This delicious mini stone fruit comes in tarte and sweet varieties. Fresh cherries are great to snack on fresh, right off the stem or roast them for salads, desserts, and drinks. Cherries are packed with antioxidants, Vitamin C, fiber and potassium and can help ease muscles soreness (tarte cherry juice is often used by athletes). They also contain melatonin which helps you sleep better!
Tip: If you don’t have a cherry pitter, you can use a clean bent paper clip to pit them, and its helpful to do it inside a brown paper bag laid on its side as the splashes can stain.
Try this recipe: http://www.eatingwell.com/recipe/280005/grilled-pork-tenderloin-with-cherries/ or this easy smoothie to help with sore muscles https://thesaltymarshmallow.com/banana-cherry-smoothie/
Bell Peppers
Did you know that all bell peppers start out green and eventually turn red, orange, or yellow on the vine. The longer a pepper stays on the plant the sweeter it is. They are delicious eaten raw or cooked! And they contain potassium, folate, and are high in vitamin A, and vitamin C. In fact, 1 cup of red pepper contains 167% of the daily recommended amount of vitamin C!
Tip: Cut the top and bottom of the pepper off, and cut a slit down the side. “Unroll” the pepper flat and scrape the white ribs and seeds off and slice easily into strips or dice!
Try this recipe:
My Philly Cheesesteak Stuffed Peppers
1. Preheat oven to 400 degrees
2. Sauté 1 cup sliced mushrooms with 1 sliced red onion, 1/2 tap oregano and 2 cloves minced garlic in 2 TBS olive oil (Use code NWW for 10% off) for about 10 min.
3. While sautéing, cut 4 large green peppers in half lengthwise and place in baking dish.
4. Bake empty peppers for 5 min to soften.
5. Add 2 lbs thinly sliced sirloin steak (Use code NWW for 10% off) to mushroom and onion mixture for 5 minutes (or until done to your liking) until the mixture is caramelized.
{PRO TIP: put steak in freezer for 5 min to make it much easier to thinly slice!}
6. Place 1/2 piece of provolone cheese in bottom of each pepper, fill with steak mixture and top with other half of provolone.
7. Bake for 15 minutes and then broil for another 3-4 min until cheese is bubbly. Sprinkle with chopped parsley and enjoy!
Fresh Herbs
Fresh herbs often make the dish! They not only lend a brighter, more robust flavor to a dish, but make it prettier, too. Now is a great time to plant your herb garden, even on your counter. Herbs that are coming into season now include basil, cilantro, dill, green onions, lavender, oregano, parsley, mint, sorrel, rosemary and thyme.
Tip: Chop extra herbs, place in ice cube trays with olive oil and freeze. You can use a cube or two for sautés, soups, and all of your cooking throughout the year.
Try this recipe:
My Mean Green Sauce
1) Fresh herbs: I love cilantro, parsley and dill, but use whatever you have
2) Garlic: 3-5 cloves
3) Onion: 3 green onions or ¼ onion
4) Creaminess: 1/3 c tahini or 2 TBS avocado oil mayo (Use code NWW for 10% off)
5) Acid: juice of 1 lemon or 1/3 c apple cider vinegar
6) ¼ c extra virgin olive oil
7) 1 tsp sea salt (this is my favorite salt that is unrefined with 60 trace mineral, use code NWW for 10% off)
(optional: any other spices or seasonings such as crushed red pepper flakes)
Blend all together and enjoy on salads, veggies, fish, chicken, or anything!
Zucchini and summer squash
Zucchini and summer squash are delicious on their own- raw or cooked, but also can absorb and take on the flavors of your dish, making them very versatile. They are both one of the easiest vegetables to grow in your garden, so if you haven’t already, give them a try to have plenty around at all times!
Zucchinis are high in several antioxidants, vitamins A and C, fiber, potassium, lutein, and carotenoids (help with heart function). Try them spiralized or shaved with a veggie peeler for a fun and healthy base for protein, or side dish in place of pasta, or slice them in place of traditional lasagna noodles.
Tip: You can cook the yellow zucchini blossoms, too, which are best eaten right after picking!
Try this recipe:
My Zucchini Mini Pizzas
INGREDIENTS
2 large zucchini, sliced in 1/4" thick rounds
1/2 cup pizza, marinara, or tomato sauce (Use code NWW for 10% off)
1 teaspoon oregano
2 cups mozzarella cheese
1/4 cup parmesan cheese
Desired pizza toppings
INSTRUCTIONS
Preheat oven to 450°F. Line a baking pan with foil or use a silicon mat.
Arrange zucchini on pan.
Top zucchini slices with pizza sauce, oregano, cheese and your favorite pizza toppings.
Bake 4-5 min or until zucchini is tender (you don’t want it too soft). Broil 4-5 min or until cheese is bubbly. Enjoy!
>>> I would love to hear which recipes you love! Tell me your favorite recipes to make with summer produce in the comments below! And, be sure to tag me @Nursingyourwaytowellness when you make them so I can share!