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.

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