What’s In Season? Summer Produce to Add to Your Grocery List (and How to Use It)
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A simple way to keep your meals and snacks healthy—without overhauling your life—is to eat more seasonal foods. They’re fresher, more flavorful, often more affordable, and add variety to your plate! Summer produce is bright, juicy, colorful, and full of nutrients that naturally support your body in warmer weather.
If you’ve ever wondered what to grab at the farmer’s market (or the grocery store) in summer—or how to use all that fresh stuff once you bring it home—this post is for you.
Here’s your go-to guide to the best summer fruits and veggies, plus easy, low-effort ways to use them in meals, snacks, and drinks.
Why Seasonal Eating = Smart Wellness
Eating in season means choosing produce that’s naturally harvested at its peak right now (vs. shipped across the world in the off-season). That means:
More flavor and better texture
Higher nutrient content
Lower cost
Less environmental impact
And a natural shift toward what your body likely craves in warm weather: lighter, hydrating, cooling foods
Let’s get into what to look for—and what to do with it.
Summer Fruits to Stock Up On
1. Berries (Strawberries, Blueberries, Raspberries, Blackberries)
Antioxidants, fiber, vitamin C
Use in: yogurt bowls, smoothies, oatmeal, salads, infused water, or eat straight from the fridge
Quick Tip: Freeze any extras for smoothies or homemade popsicles.
2. Watermelon
Ultra-hydrating, low-calorie, potassium-rich
Use in: fruit salads, agua fresca, watermelon + feta salad, blended into smoothies or frozen for mocktails
Quick Tip: Add mint and lime for a cooling, bloat-friendly snack.
3. Peaches, Nectarines & Plums
Great for digestion, skin health, and natural sweetness
Use in: overnight oats, grilled (if you're feeling fancy), paired with mozzarella or burrata, or just sliced with cinnamon
Quick Tip: Let them ripen on the counter for best flavor, then store in the fridge.
4. Cherries
Anti-inflammatory and a natural sleep aid (they contain melatonin!)
Use in: yogurt bowls, dark chocolate bark, smoothies, or eat cold as a sweet treat
Quick Tip: Pit and freeze for a great post-dinner snack.
5. Mango & Pineapple
Tropical, vitamin-packed, and digestion-supportive (they contain enzymes!)
Use in: salsas, smoothies, fruit skewers, or blended into frozen drinks
Quick Tip: Pair with chili-lime seasoning for a sweet + spicy snack.
Summer Veggies You’ll Actually Want to Eat
1. Cucumbers
Cooling, hydrating, and bloat-reducing
Use in: salads, wraps, tzatziki, infused water, or cut into spears with hummus
Quick Tip: Try quick-pickling them with vinegar, salt, and garlic.
2. Tomatoes
Rich in lycopene (great for skin + heart health)
Use in: caprese salad, grain bowls, bruschetta, or roasted on the grill
Quick Tip: Store at room temp for max flavor.
3. Zucchini & Yellow Squash
Low in calories, high in fiber and water
Use in: spiralized into “zoodles,” sliced into wraps, or shaved into salads
Quick Tip: Cut into thick slices and grill with lemon, olive oil, salt and pepper.
4. Bell Peppers
High in vitamin C and super versatile
Use in: veggie wraps, fajita bowls, raw with dip, or diced into cold pasta salad
Quick Tip: Slice and prep ahead—they make great crunchy grab-and-go snacks.
5. Sweet Corn
Summer classic! Adds natural sweetness and texture
Use in: corn salad, tacos, quinoa bowls, or mixed with avocado and lime
Quick Tip: You can eat it raw! Just slice it off the cob and toss into salads.
How to Turn Summer Produce into Easy Meals
When using simple, flavorful ingredients you can swop recipes for simple combos! Try these:
Salad Bowl Formula:
Base: mixed greens, arugula, or kale
Veggies: cucumber, tomatoes, corn, bell peppers
Fruit: berries, peaches, or watermelon
Protein: chickpeas, grilled chicken, or feta
Dressing: lemon or balsamic vinegar + olive oil
Smoothie Formula:
Liquid: almond milk or coconut water
Fruit: berries + mango or banana
Greens: spinach or frozen zucchini
Boosts: chia, flax, or protein powder
Snack Plate Formula:
Veggies: cucumber, cherry tomatoes, peppers
Fruit: peach slices, grapes, or berries
Protein: hard-boiled eggs, nuts, or cheese
Dip: hummus or Greek yogurt
Hydration Hack:
Add leftover fruit and herbs (mint, basil, lemon) to your water pitcher and let it infuse in the fridge.
Reminders:
You don’t need a perfect meal plan. You don’t need to stress over food rules.
Shop what’s fresh. Prep what sounds good. Keep it colorful, light, and easy.
Eating seasonally isn’t about doing it right. It’s about connecting with your food, honoring your body, and making meals feel like a joyful part of your day—not a chore.