Top Summer Fruits And Veggies

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The first day of summer is June 21. With summer gardens overflowing with healthy produce, we thought you would like to know which ones to choose to make fresh, heat quenching recipes that make those summer days unforgettable. Here are the top summer fruits and veggies that your family will appreciate as you create memories that include a few Fridge Fresh summer dishes. 

1.    Melons

 

HariMitti has an informative article entitled, “What To Eat To Beat The Heat” which lists essential produce that will keep your body hydrated. We thought to compliment their research with more about melons and water content.  

 

Cantaloupe: 90% Water / 1 Cup: 60 Calories

Honeydew Melon: 90% Water / 1 Cup: 60 Calories

Watermelon: 92% Water / 1 Cup: 47 Calories

 

Melons make great additions to salads, salsas, and fruity drinks. To stay hydrated, make a chia gel (chia in water) and add to melon juice and water which will aid in weight loss and digestive health. Two tablespoons have 138 calories, so add them to a gallon of your favorite melon flavored beverage to distribute them evenly.

 

2.    Grapefruit 

 

For another summer fruit that benefits your health, try grapefruit which has a 91% water content. This highly nutritious fruit has a tangy taste, so it works well in cocktails, salsas, and desserts.  If you are grilling or camping, try roasting fish and adding a grapefruit salsa to fuse the flavors that will tempt your taste buds. 

 

3.    Dragon Fruit 

 

What would summer be without ice cream? Want to boost the excitement on those steamy summer days? Try dragon fruit and banana ice cream which you can find the recipe here! This two-ingredient recipe packs incredible flavors, but it is also healthy since you are getting raw nutrients that your body needs. 

 

4.    Yukon Gold Potatoes

 

What would a summer barbecue be without potato salad? It seems like every family has a recipe, but one thing we can all agree on is that Yukon potatoes are a must-have summer ingredient. A favorite way to make potato salad is with your favorite mayo, eggs, onions, and dill pickles. You can also opt to grill the potatoes with EVOO and herbs to save time and the expense of the extra ingredients. 

 

            1 Cup of Potato Salad: 350 Calories

            Five Ounces of Grilled Potatoes: 100 calories 

 

5.    Romaine Lettuce 

 

Romaine lettuce is a go-to veggie in the summer as you can make fresh wraps, breadless burgers, or summer rolls. With eight calories and vitamins C and K, it is the perfect veggie to substitute bread and reduce calories. Having a summer wrap is ideal for those scorching days where stove top cooking is out of the question.   

 

6.    Eggplant

 

One cup of eggplant is only 20 calories. Better yet, it is a versatile veggie that you can use with just about anything. If you have picky eaters, it is a sneaky way to get your family to consume vitamins while also creating a tasty meal. 

 

Need more inspiration? Our blog is packed full of fruit and veggie knowledge and recipe goodness. You can also join us on Pinterest to find more quick and easy summer recipes.

Steve Horrell