10 summer fruits and vegetables
Fruits
 | Blueberries The plant compounds that give blueberries their color are called anthocyanins. Research shows they may curb inflammation in the body and boost heart health.1 | Try it: | Peak season: June-August |
 | Cantaloupe A one-cup serving of this orange melon packs 30 percent of your daily need of vision-protecting vitamin A.2 It’s also a good source of potassium, which may help lower blood pressure.3,4 | Try it: Frozen and pulsed in the food processor for an easy no-sugar-added fruit sorbet. | Peak season: June-August |
 | Peaches Each one of these fuzzy fruits has around 10 percent of your daily need of filling fiber. The vitamin C they provide helps boost immunity and repair wounds.3 | Try it: Brushed with olive oil and grilled for a showstopping dessert. | Peak season: July-August |
 | Raspberries These red berries are low in sugar. Each sweet cup has just 5 grams. They’re also a top source of fiber, with 8 grams per serving. | Try it: Mashed onto toast with peanut butter in place of high-sugar jelly. | Peak season: June-July |
 | Watermelon This melon is packed with water, which means it can help you stay hydrated in hot temps. It gets its red hue from lycopene, which may boost heart health.5 | Try it: Mixed with feta cheese and arugula for a spunky salad. | Peak season: May-September |
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Vegetables
 | Bell pepper Red, green, yellow, or orange; these beautiful veggies pack a punch of immuneboosting vitamin C.3 Green peppers are picked earlier, which means a stronger flavor. Red peppers are fully ripened and taste sweeter. | Try it: Dipped into salsa in placeof chips. | Peak season: June-August |
 | Cucumber The refreshing crunch of a cucumber has just a few calories per serving. Snacking on one can quench your thirst nearly as well as a glass of water, thanks to its high water content. | Try it: Cubed and tossed with chili powder for a refreshing snack. | Peak season: May-August |
 | Eggplant Move over, oranges. One uncooked cup of broccoli has more than 100% of the immune-boosting vitamin C that adult women need each day.7 | Try it: This versatile veggie packs plant compounds like chlorogenic acid6 and nasunin7 that may protect cells from damage and prevent disease. Don’t discard its skin; the pigments that turn it purple are bursting with benefits.8 | Peak season: July-October |
 | Tomatoes Whether fresh or cooked into sauce, tomatoes are a nutrient-packed summertime pick. Lycopene, which gives them their color, is linked with heart health.9 | Try it: Sliced and layered with fresh basil leaves. Top with a drizzle of olive oil and vinegar. | Peak season: May-October |
 | Zucchini Both green and yellow summer squash are sources of carotenoids like lutein and zeaxanthin.10 These compounds may help protect vision and prevent cell damage. | Try it: Sliced into rounds and sautéed in olive oil with garlic. | Peak season: June-August |
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Creamy yogurt, juicy berries, and satisying crunch! What a great way to start the day.
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Ingredients
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Preparation
- Top yogurt with berries, chia seeds or walnuts, and cinnamon.
Nutrition
(per serving)- 284 Calories
- 10g Total Fat
- 65mg Sodium
- 35g Total Carbs
- 13g Fiber
- 22g Protein
This hummus pita pocket is a convenient and tasty way to fit nutrient packed vegetables into your day!
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Ingredients
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Preparation
- Cut pita bread so it opens like a pocket.
- Spread the inside with hummus.
- Fill pocket with lettuce and your favorite veggies.
Nutrition
(per serving)- 297 Calories
- 6g Total Fat
- 362mg Sodium
- 50g Total Carbs
- 9g Fiber
- 12g Protein
Add some zest to your hummus and serve with sliced cucumbers for a hydrating and savory snack.
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Ingredients
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Preparation
- Mix dill into hummus. Serve with cucumber slices
Nutrition
(per serving)- 225 Calories
- 18g Total Fat
- 363mg Sodium
- 15g Total Carbs
- 4g Fiber
- 7g Protein
Packed with omega-3 fatty acids, vitamins, protein and potassium this easy salmon recipe is good for your heart and your soul.
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Ingredients
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Brazilian vinaigrette
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Preparation
- Combine vinaigrette ingredients.
- Preheat oven to 350° F and cut foil into 4 large squares.
- Prepare quinoa per package instructions.
- Place 4 oz of salmon, zucchini, and 1-2 Tbsp of the vinaigrette in center of each piece of the foil and close foil tightly.
- Bake at 350° F until cooked through, about 15-20 minutes.
Nutrition
(per serving)- 381 Calories
- 19g Total Fat
- 339mg Sodium
- 29.5g Total Carbs
- 5g Fiber
- 22g Protein
This herb packed chicken is colorful and full of zest. Ready in just 20 minutes!
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Ingredients
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Preparation
- Pound chicken breasts thin and trim fat.
- Add 1 Tbsp of olive oil to skillet and heat over medium high heat.
- Season chicken with salt and pepper on both sides and cook 4-6 minutes per side.
- When chicken is cooked through, drizzle with balsamic vinegar and top with mozzarella and tomato.
- Turn off heat, put on lid, and let cheese melt for a minute or two.
- Top with basil and serve with mixed greens. Enjoy!
Nutrition
(per serving)- 497 Calories
- 24g Total Fat
- 443mg Sodium
- 28g Total Carbs
- 9g Fiber
- 40g Protein
These Parmesan zucchini wedges are a cheesy, golden bite of veggie magic you’ll keep reaching for!
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Ingredients
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Preparation
- Preheat broiler.
- Cut zucchini into wedges.
- Sprinkle Parmesan on wedges and broil on baking sheet for 8 minutes, until cheese is melted and zucchini is tender-crisp.
Nutrition
(per serving)- 117 Calories
- 6g Total Fat
- 3g Saturated Fat
- 376mg Sodium
- 17mg Cholesterol
- 9g Total Carbs
- 2g Fiber
- 5g Sugars
- 8g Protein
Melon and watermelon are mint to be! This refreshing snack is fresh and so easy to make.
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Ingredients
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Preparation
- Top melon with chopped mint and a squeeze of fresh lime juice. Enjoy!
Nutrition
(per serving)- 31 Calories
- 0g Total Fat
- 15mg Sodium
- 8g Total Carbs
- 1g Fiber
- 1g Protein
Sources
1 https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1541-4337.2011.00164.x
2 https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
4 https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
5 https://www.ncbi.nlm.nih.gov/pubmed/27609297
6 https://www.ncbi.nlm.nih.gov/pubmed/31330814
7 https://www.ncbi.nlm.nih.gov/pubmed/10100509
8 https://www.ncbi.nlm.nih.gov/pubmed/16989312
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.