June 21 officially marks the first day of summer. Who’s ready for those lazy, crazy, hazy days of summer? One of my favorite things about summer is the produce! Summertime fruits bring so many colorful, juicy, exciting jewels right at their peak. This is the perfect time to incorporate summertime fruits into a balanced and varied diet. So easy! These 9 fruits (and a bonus) are at their best this time of year.
9 Summertime Fruits to Try
Stone Fruits: Apricots, Peaches, Plums, and Mangos
Summer is a great time for stone fruits. Stone fruits are those with a thin skin, pulp, and a pit. Enjoying a beautifully ripe, juicy, deep orange-colored stone fruit such as an apricot or a peach can be a delicious part of summer. They offer more than just juicy deliciousness, though. Let’s talk about their extra benefits.
Peaches and apricots have the extra benefit of promoting eye health. The deep orange stone fruits are typically rich in vitamin A content.
They also offer soluble fiber. Nice bonus! Soluble fiber can promote healthy cholesterol levels.
Did you know one serving of mango gives you about 15% of your daily recommended value of folate? Folate is a B-vitamin that is well-known for its helpful benefits during pregnancy. It helps to prevent birth defects. Additionally, inadequate folate intake also been linked with higher rates of depression. So enjoy some golden mango for some great nutrition that also helps to support your mental health.
How can you improve your odds of getting ripe juice stone fruits?
When purchasing, look for ones that are firm and plump. If they aren’t quite ripe, you can store them in a brown paper bag on your counter top and check on them every day. You can store them at room temperature until they’re ripe.
Try them halved, pits removed, the open face drizzled with oil or melted butter and placed on the grill for just a few minutes. Amazing!
Melons: Honeydew, Cantaloupe, and Watermelon
Melons are known as hydrating fruits – they have a very high water content. This adds to their appeal as a refreshing summer treat.
I hesitate to even include watermelon here. It seems so unnecessary to even mention, as it DEFINES summer. I’m going to assume that you will eat plenty of watermelon this summer.
Are you a fan of honeydew melon? It’s a pale green melon that is about the same size as cantaloupe with a mild, sweet, light refreshing flavor. In addition to water and insoluble fiber (which stimulates digestion and can help moderate blood sugar levels over time), honeydew also offers vitamin C, folate, vitamin K and magnesium and which may help with bone health, blood clotting, and boosting immunity.
Cantaloupe offers many of the same benefits, with the added benefit of vitamin A in the orange tinted fruit. There is nothing quite like standing in the fridge eating chilled cantaloupe cubes while contemplating what to eat for breakfast.
In shopping for a good melon, you’ll want to make sure that the fruit is firm. Sniff the stem end. If it smells like ripe melon, then it is probably ready or close to ready to eat. If not, you may want to let it sit on your counter for a few days. Check on it daily.
Berries: Blueberries, Raspberries, Blackberries, and Strawberries
Another symbol of summer — berries. Berries add a sweet pop of flavor wherever they are added. They can be tricky to store, though, because they can spoil quickly. The trick is to keep them cool, dry, and wait to wash them until you are ready to use them. Berries are delicious in salads, baked into pancakes, muffins, scones, and fresh off the vine or bush. Berry desserts – cobblers, compotes, and pies – are one of the special treats of summer.
What is not in season during the summer?
Great question! Early summer is not the best season for several types of fruit, including apples, cranberries, pumpkin, or citrus fruits. Apples will reach their prime in early autumn. Cranberries and pumpkin in the fall, and citrus fruits, especially oranges and grapefruit, right around Christmastime.
The Bottom Line on Summertime Fruits
Slide into summer with a wide variety of fruits. Each offers specific important nutrients in its own beautiful package. Try introducing new flavors to your taste buds with the help of these seasonal fruits. How do you plan to add them to your diet this summer?
If you are looking for some coaching in the kitchen to help you expand your kitchen skills, stay tuned.
