With every new season comes a new crop of produce, and summer provides the best array of flavorful fruits to add to your meals. Summer fruits are great in salads and make for refreshing and healthy desserts.
An important thing to remember when eating your fruits is to incorporate a nice array of colors. Each fruit provides a different variety of vitamins, minerals, fiber and phytochemicals your body needs to maintain good health. Below are some of the fruits and veggies that are available locally at the farmers market. Eating seasonally and locally is good for you and the environment. This salsa recipe is a creative way to enjoy peaches as a snack or as part of a meal.
2 tomatoes, chopped
2/3 cup onions, finely chopped
1/2 cup fresh peaches, peeled, pitted and chopped
1/2 cup pears, peeled, cored and chopped
1/8 cup green bell pepper, finely chopped
1/8 cup red bell pepper, finely chopped
1/4 cup balsamic Vinegar
2 tablespoons agave nectar
1/4 cup cilantro
2 tablespoons olive oil
In a large saucepan, bring to a boil the tomatoes, onions, peaches, pears, green bell pepper, red bell pepper, agave and vinegar. Reduce heat. Stirring frequently, simmer for an hour, or until volume is reduced by half. Store in the refrigerator until use.
Fruits to include in your diet this summer
This refreshing, crispy pink fruit is a great low-calorie snack! Perfect for a hot summer day, the thirst-quenching fruit is packed with vitamin C. Try making a watermelon slushy. Puree watermelon in the blender, pour it into Dixie cups with spoons facing down and freeze for a couple of hours. Just a few minutes of work gives you a healthy, kid-friendly dessert!
Strawberries, Blueberries and Raspberries
They are great for smoothies, fruit salads and dessert. Nearly all berries are super foods. You can even use these delicious berries in oat muffins, making for a fast and yummy breakfast!
These golden yellow melons are delicious! Plus, orange and yellow fruits contain high amounts of vitamin C as well as carotenoids and bioflavonoids. Cantaloupe is great for the immune system, and the beta carotenes will improve your eye sight.
Cherries are best to buy when they are bright red or deep purple, firm and glossy. Naturally red foods have been shown to improve heart health and memory function. Foods with vibrant color provide the most nutrition.
Peaches and Nectarines
Make sure to buy your peaches and nectarines when the flesh is firm, as they tend to get ripe fast! Try the peach salsa recipe above over grilled chicken or fish.