5 Fruits and Vegetables You Need to Eat This Summer (+ Recipes!)

Summer is the perfect season to enjoy an abundance of fresh fruits and vegetables. With warm weather and long days, it’s an ideal time to incorporate these nutritious and delicious foods into your diet. Here are five must-eat summer fruits and vegetables, along with some simple recipes to enjoy them.

1. Watermelon

Why Eat It: Watermelon is a quintessential summer fruit, loaded with vitamins A, C, and antioxidants like lycopene. It’s also incredibly hydrating, as it’s composed of about 92% water.

Recipe: Watermelon Feta Salad

• Ingredients: 4 cups cubed watermelon, 1 cup crumbled feta cheese, 1/4 cup fresh mint leaves, 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, salt and pepper to taste.
• Instructions: In a large bowl, combine watermelon cubes, crumbled feta, and fresh mint leaves. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper. Toss gently and serve chilled.

2. Zucchini

Why Eat It: Zucchini is a versatile vegetable that’s low in calories but high in nutrients like vitamin C, potassium, and dietary fiber. It’s perfect for grilling, roasting, or baking.

Recipe: Grilled Zucchini

• Ingredients: 2 medium zucchinis, sliced lengthwise, 2 tablespoons olive oil, 1 teaspoon garlic powder, salt and pepper to taste.
• Instructions: Preheat the grill to medium-high heat. Brush zucchini slices with olive oil and sprinkle with garlic powder, salt, and pepper. Grill for 3-4 minutes per side until tender and slightly charred. Serve as a side dish or add to salads and sandwiches.

3. Berries (Strawberries, Blueberries, Raspberries)

Why Eat Them: Berries are packed with vitamins, antioxidants, and fiber. They are great for boosting your immune system and keeping your skin healthy.

Recipe: Mixed Berry Smoothie

• Ingredients: 1 cup mixed berries, 1 banana, 1 cup Greek yogurt, 1/2 cup almond milk, 1 tablespoon honey.
• Instructions: In a blender, combine mixed berries, banana, Greek yogurt, almond milk, and honey. Blend until smooth. Pour into glasses and enjoy as a refreshing breakfast or snack.

4. Tomatoes

Why Eat Them: Tomatoes are rich in vitamin C, potassium, and lycopene, a powerful antioxidant. They’re a summer staple that can be used in countless dishes.

Recipe: Caprese Salad

• Ingredients: 4 ripe tomatoes, sliced, 1 ball fresh mozzarella, sliced, 1/4 cup fresh basil leaves, 2 tablespoons olive oil, 1 tablespoon balsamic glaze, salt and pepper to taste.
• Instructions: Arrange tomato and mozzarella slices on a platter, alternating between the two. Scatter fresh basil leaves on top. Drizzle with olive oil and balsamic glaze, then season with salt and pepper. Serve immediately.

5. Corn

Why Eat It: Sweet corn is a summer favorite that’s high in fiber, vitamins, and minerals. It’s delicious whether boiled, grilled, or roasted.

Recipe: Grilled Corn on the Cob

• Ingredients: 4 ears of corn, 2 tablespoons butter, melted, 1 teaspoon chili powder, salt to taste.
• Instructions: Preheat the grill to medium-high heat. Brush corn with melted butter and sprinkle with chili powder and salt. Grill for 10-15 minutes, turning occasionally, until corn is tender and slightly charred. Serve hot.

These fruits and vegetables are not only nutritious but also versatile and easy to incorporate into your summer meals. Enjoy these recipes and make the most of the season’s bounty!