The KIND Guide to Seasonal Eating:
Late June Through Early July
Summer is officially here, and with it, tons of delicious snack options. This time of year is about more than just hot dogs, cotton candy and funnel cakes, though; it’s also the perfect opportunity to load up on seasonal, easily accessible fruits and veggies. Take advantage of all the freshness in your region and let your inner chef experiment with the endless recipe inspiration all around you.
Here are our top picks for summer-specific foods worth stocking up on now through early July.
West Coast:
Blueberries
While the term ‘superfood’ is thrown around quite a bit these days, these guys are one of the original members of this coveted club. Small but mighty, fiber-rich blueberries also boast a high Vitamin C content and lots of antioxidants. Blueberries are easy to incorporate into any meal of the day; try using them as a topping in oatmeal, a summer salad garnish or just as-is for an afternoon snack.
Peaches
Nothing says ‘summer’ like snacking on a perfectly ripe peach. Rich in potassium, Vitamins A and C, and fiber, this fragrant fruit is a healthy option to reach for when your sweet tooth kicks in. Select peaches that are a little firm, but not hard or green. Reduce the possibility of bruising by refrigerating ripe peaches in a plastic bag, where they’ll keep for up to two days. Dress up your next scoop of frozen yogurt with some freshly sliced peaches for a fancy-feeling dessert.
Blackberries
Fun fact: blackberries aren’t technically considered a berry, but rather an aggregate fruit. But, however you classify them, this antioxidant-rich produce thrives in the summertime, so it’s the perfect time of year to take advantage of their equally nutritious and delicious nature. Enjoy on top of yogurt, as a filling for summer pies or as a garnish for your morning cereal.
Eggplant
This popular fruit (surprise — it’s not a vegetable!) is rich in fiber, Vitamin B6, folate and magnesium, and acts an ideal foundation to use with other ingredients. Select eggplants that are firm, paying particular attention to smooth skin, so as to avoid bitterness. Let yourself be inspired by this fruit’s versatility; grilled, seasoned eggplant makes for an easy weekday dinner, or use in a colorful summer stir-fry.
East Coast:
Cabbage
Although cabbage is available year-round at food stores nationwide, this popular vegetable is naturally in season mid-to-late summer, so now is the best time to enjoy it. Cabbage manages to be low in calories despite being dense in nutrients like fiber and Vitamin C. Enjoy raw tossed into a salad, cooked with other veggies or as the base for a light soup.
Raspberries
An excellent source of manganese, Vitamin C and fiber, raspberries are as nutritional as they are sweet. Considered part of the rose family, these delicate, vibrant berries are an ideal summer snack. Extremely perishable, raspberries should be purchased no more than two days before use, and stored in the refrigerator. Enjoy in a parfait, as a fresh jam or as the base for a refreshing homemade sorbet.
Watermelon
Not only is a watermelon slice synonymous with summer, the seasonal snack also boasts some remarkable nutritious benefits. Rich in Vitamin C, this refreshing fruit also contains powerful anti-inflammatory antioxidants and energizing Vitamin B. Enjoy the tried and true method of eating watermelon plain, straight from the rind, or add it to a summer salad with feta and olive oil. If you’re feeling particularly festive, a hollowed watermelon makes for an unexpected, yet surprisingly easy, way to serve beverages at your next summer party.
Corn
Since it can be classified as a vegetable and a grain, corn is a pretty unique food. Enjoy this nutritious source of fiber in all its snackable forms this summer; the addition of grilled corn instantly ups the ante on a regular salad, classic corn-on-the-cob is always a crowd favorite, or try making your own fresh popcorn.
Challenge yourself to dive deep into seasonal eating this summer. You’ll be pleasantly surprised at how easy, nutritious and satisfying it is to create meals around foods that thrive during this time of year. Every BBQ, pool party or beach day is another opportunity to stretch your seasonal-eating muscles!
