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    Home » Seasonal » Summer

    Published: Aug 4, 2020 · Modified: Nov 18, 2020 by Libby Bloom · This post may contain affiliate links · Leave a Comment · 1073 words. · About 6 minutes to read this article.

    Top Summer Foods and How to Use Them

    The produce of summer seems endless. This is the time of the year that produce really shines. The market is overflowing with fruit, herbs, flowers, veggies and many other summer foods. 

    With temperatures rising, many people keep their ovens off and utilize fresh produce with simple preparation allowing the bounty of the season to really shine. 

    To help you embrace the new season, here’s a list of my favorite summer foods and my favorite summer recipes.

    Jump to:
    • Zucchini and yellow summer squash
    • 🌽 Corn
    • 🍅 Tomatoes 
    • 🍉 Watermelon/melons 
    • 🍑 Peaches and other stone fruits
    • 🥬 Basil
    • 🌶 Peppers
    • 🥒 Cucumbers
    • 🍓 Berries 

    Zucchini and yellow summer squash

    zucchini on pan

    Zucchini and yellow summer squash are both summer squash varieties and are at their peak in the summer months. 

    They’re a good source of vitamin A, fiber and antioxidants. There are a few differences between zucchini and yellow squash including their slightly different shape, but they have a similar flavor and can often be used interchangeably. 

    Grilling zucchini or yellow squash is a simple and delicious preparation method. Zucchini can be made into noodles (aka zoodles) as a substitute for pasta or even shredded and made into a quick bread or muffins. 

    Summer squash is also a great addition to salads, tacos or even pizza. 

    Chipotle Squash Tacos
    Chipotle Squash Tacos - Spicy, fresh, and absolutely delicious! These tacos feature chipotle peppers, pinto beans, summer squash, and our favorite sweet corn from Olathe, Colorado.
    Check out this recipe
    squash tacos on a baking sheet
    Chocolate Chip Zucchini Muffins
    Chocolate Chip Zucchini Muffins – a veggie-packed muffin recipe with zucchini and chocolate chips. The perfect way to use up the last of the season’s zucchini.
    Check out this recipe
    chocolate chip zucchini muffins
    Spicy Cashew Zucchini Noodles
    Spicy Cashew Zucchini Noodles - an easy vegan + Asian-inspired zucchini noodle recipe with crispy tofu, and a spicy cashew sauce. A great weeknight meal!
    Check out this recipe
    spicy cashew zucchini noodles

    🌽 Corn

    Corn is technically a grain (a whole grain at that!) It’s a good source of fiber and protein. It’s also high in zeaxanthin and lutein, antioxidants that are important for eye health.

    Obviously corn on the cob is a simple go-to, but I also enjoy grilling corn and removing it from the cob to add to tacos or salads like this Mexican Corn Salad. 

    Mexican Corn Salad
    Mexican Corn Pasta Salad - Super easy, fresh and flavorful. This Mexican Corn Salad is perfect for your next BBQ or potluck!
    Check out this recipe
    mexican corn salad

    🍅 Tomatoes 

    tomatoes in bowl on dark background

    I’ll be the first to admit that I used to turn my nose up to tomatoes. I didn’t like them and really wouldn’t eat them unless they were cooked or turned into ketchup.

    But over time my taste buds have changed in favor of tomatoes. Though I’m still not a fan of the grainy, store-bought tomatoes, I can eat farmer’s market cherry tomatoes fresh from the vine. 

    Tomatoes are a quintessential summer food. Though they’re technically a fruit, they’re generally eaten and prepared like a vegetable. They’re a great source of vitamin C, potassium, folate, and vitamin K.

    They also boast high amounts of lycopene, an antioxidant that’s been linked to many health benefits like reducing the risk of cancer and heart disease. 

    I love roasting tomatoes and adding them to a Buddha Bowl like our Zesty Italian Bowl or Smoky Black Bean Burrito Bowl. They’re also great in pastas and soups, added to salads or just as a simple snack. 

    Zesty Italian Farro Bowl
    A simple Italian recipe featuring chewy farro, spicy garlic chickpeas, roasted tomatoes, shaved fennel, olives and a lemon-mustard vinaigrette.
    Check out this recipe
    zesty Italian bowl
    One-pot Mediterranean Pasta
    One-Pot Mediterranean Pasta - an easy pasta meal with tomatoes, artichokes and wonderful Mediterranean flavor. A one-pot meal that comes together in a snap!
    Check out this recipe
    one pot Mediterranean pasta
    Smoky Black Bean Burrito Bowl
    Smoky Black Bean Burrito Bowl - an easy Mexican-inspired + plant-based black bean bowl with the perfect balance of smoky black beans, fresh tomato salsa and creamy avocado crema. Great for meal prep!
    Check out this recipe
    burrito bowl

    🍉 Watermelon/melons 

    I didn’t realize how many different types of melons existed until my local grocery store ran a melon sale and displayed at least 10 different kinds that I had never heard of before. 

    Each melon provides its own unique nutrients. Watermelon is a good source of vitamin C and cantaloupe is a great source of beta-carotene. 

    Melons have a very high water content which makes them great for keeping you hydrated in the summer and can also help maintain healthy blood pressure. 

    Melons are great to simply snack on, and are easily incorporated into dishes that make for some refreshing summer meals.

    Try adding watermelon to gazpacho or pair it with feta and balsamic vinegar for a fresh salad. Cantaloupe pairs wonderfully with mozzarella and prosciutto and most melons are delicious when made into a smoothie or sorbet. 

    🍑 Peaches and other stone fruits

    peaches on cutting board

    Stone fruits refer to the group of fruits with hard pits like peaches, plums, nectarines and cherries. 

    This family of fruits, in general, are high in antioxidants and nutrients such as niacin, lutein, betacarotene and B vitamins. 

    Stone fruits are a favorite of mine just to snack on, but they’re also a great addition to sweet and savory meals alike.

    Top slices of baguette with ricotta cheese and caramelized apricots, make a stone fruit galette, create a fun peach cocktail, add sliced peaches to a summer salad. Or even grill them and serve with a scoop of ice cream. Yum. 

    Peach Galette Recipe
    Summer Peach Galette - A beautiful summer dessert made with fresh peaches, a flaky crust and fresh thyme. A visually stunning dessert.
    Check out this recipe
    peach galette
    Peach Gin Fizz
    Peach Gin Fizz – A refreshingly light summer beverage featuring juicy summer peaches, your favorite gin and fresh mint.
    Check out this recipe
    peach gin fizz
    Caramelized Apricot Bruschetta
    Caramelized Apricot Bruschetta - a perfect combination of sweet apricots, a lemon ricotta cheese, fresh herbs and bakery fresh bread. A great summertime snack, our quick bruschetta recipe comes together in under 20 minutes.
    Check out this recipe
    apricot bruschetta on cutting board

    🥬 Basil

    Basil is another iconic summer food. The vibrant leafy green has a distinct and pungent taste and aroma that adds a freshness that can’t be beat. 

    There are several different varieties of basil including sweet basil, Thai basil, Holy basil and Greek basil among a few others, that have slightly different flavors. 

    Basil is loaded with nutrients, but because we eat it in small quantities, the only substantial nutrient it provides is vitamin K, though there are many others we get in small amounts. 

    I tend to think pesto when basil comes to mind, but there are many other ways to use this fresh leafy green. Include it in a salad for a little extra flavor, puree it into a dressing, add it to a cocktail, or use it as a garnish for a wide range of dishes from pizza to curry. 

    Mediterranean Naan Pizza
    Mediterranean Naan Pizza - a super easy naan pizza recipe featuring Mediterranean flavors: hummus, artichokes, sun-dried tomatoes, olives and feta.
    Check out this recipe
    Mediterranean naan pizza
    Vegan Thai Green Curry
    Vegan Thai Green Curry - an easy plant-based curry recipe featuring lentils, bok choy, herbs, and traditional curry spices.
    Check out this recipe
    thai green curry

    🌶 Peppers

    thai green curry

    From sweet bell peppers to a whole spectrum of hot peppers. Members of the nightshade family, peppers provide flavor and, depending on the pepper, some extra heat. 

    In general, peppers are a great source of vitamin C, fiber and lots of antioxidants.

    Peppers can be eaten raw as a snack or cooked into fajitas, a stir-fry or even grilled or roasted to add to pasta, pizza or even sauces. 

    Honey Sesame Tofu with Roasted Shishito Peppers and Green Beans
    Honey Sesame Tofu with Roasted Shishito Peppers and Green Beans - A plant-based, cilantro-brown rice bowl with sesame green beans and roasted shishito peppers. A sweet and spicy, healthy tofu bowl recipe.
    Check out this recipe
    honey sesame tofu with asian vegetables on white plate with napkin
    Vegan Thai Green Curry
    Vegan Thai Green Curry - an easy plant-based curry recipe featuring lentils, bok choy, herbs, and traditional curry spices.
    Check out this recipe
    thai green curry
    Zesty Italian Farro Bowl
    A simple Italian recipe featuring chewy farro, spicy garlic chickpeas, roasted tomatoes, shaved fennel, olives and a lemon-mustard vinaigrette.
    Check out this recipe
    zesty Italian bowl

    🥒 Cucumbers

    Cucumbers have a high water content aiding to hydration in the summer months. They have a crisp crunch and refreshing flavor and contain antioxidants and fiber (leave the skin on!). 

    They’re great dipped in hummus or tzatziki, added to a salad or made into pickles. Cucumbers are a great way to add a refreshing crunch to lots of meals. 

    The Best Basic Hummus
    An easy go-to smooth and creamy hummus recipe. Easily adaptable and the perfect dip, spread, or sauce.
    Check out this recipe
    basic hummus with pita bread

    🍓 Berries 

    strawberries on light background

    Berries are a powerhouse when it comes to nutrition. In fact, they’re considered to be some of the healthiest food on the planet. They are a great source of antioxidants like anthocyanins to keep free radicals at bay. 

    I love adding berries to my morning bowl of oatmeal. They’re great in salads, smoothies, or in just about any dessert you can think up!

    Everyday Oatmeal
    Everyday Oatmeal - a simple and filling breakfast recipe that we have almost every day. Quick, simple and easily customized!
    Check out this recipe
    everyday oatmeal
    Cauliflower Buddha Bowl with Crispy Chickpeas and Chard
    A spring-inspired Buddha bowl featuring roasted cauliflower, crispy chickpeas, quinoa, chard, avocado and strawberries topped with a citrus-Dijon vinaigrette. Great for meal prep or a simple spring lunch!
    Check out this recipe
    cauliflower buddha bowl overhead

    Summer has so much to offer

    With the summer season upon us, embrace the flavors of summer and start incorporating some of these yummy summer foods into your life! 

    What are your favorite summer foods?

    « Chocolate Tahini Bliss Balls
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    About Libby

    Welcome! I'm Libby, Registered Dietitian Nutritionist, photographer & co-adventurer with my husband Dalton. We love all things outdoors, making a mess in the kitchen, and exploring the adventure of life! Read more ↠

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    Libby Bloom RDN

    Hi, I'm Libby! Registered Dietitian Nutritionist and Eco-warrior. I help people find food freedom, learn to nourish their bodies AND support a health planet.

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