Summer food is a time of abundance, with long days and warm weather bringing a variety of fresh, vibrant produce. The summer months offer an array of plant-based foods that are bursting with flavour and nutrients, perfect for light and refreshing meals.
Summer Seasonal Foods Eating Guide
Eating seasonally during summer ensures that you’re enjoying the freshest and most flavorful produce available while also supporting local farmers and reducing your environmental impact. Below are the top 10 plant-based foods to enjoy this summer, along with their nutritional benefits and simple recipe ideas.
1. Tomatoes
Tomatoes are the star of summer, rich in vitamins C and K, potassium, and antioxidants like lycopene. They’re incredibly versatile and can be enjoyed raw, roasted, or cooked into sauces.
Recipe Idea:Â Make a simple tomato salad with sliced heirloom tomatoes, fresh basil, olive oil, and a sprinkle of sea salt.
2. Zucchini
Zucchini is a summer squash that thrives in warm weather. It’s low in calories and high in vitamins A and C, making it a great addition to summer dishes.
Recipe Idea:Â Grill zucchini slices and drizzle with lemon juice and olive oil for a light and tasty side dish.
3. Cucumbers
Cucumbers are crisp and hydrating, perfect for hot summer days. They’re high in water content and provide a good source of vitamin K.
Recipe Idea:Â Prepare a refreshing cucumber and mint salad with a light yogurt dressing.
4. Bell Peppers
Bell peppers are c
olourful and sweet, loaded with vitamins A and C, as well as antioxidants. They add a crunch and burst of flavour to any summer meal.
Recipe Idea:Â Stuff bell peppers with quinoa, black beans, and salsa for a nutritious and filling summer dish.
5. Berries (Strawberries, Blueberries, Raspberries)
Berries are a summer favourite, bursting with antioxidants, vitamins C and K, and fibre. They’re perfect for snacking, desserts, or adding to salads.
Recipe Idea:Â Make a mixed berry parfait with layers of dairy-free yogurt, fresh berries, and granola.
6. Corn
Corn is a quintessential summer vegetable, offering a sweet and crunchy texture. It’s a good source of fibre, vitamins B and C, and antioxidants.
Recipe Idea:Â Grill corn on the cob and brush with a mixture of olive oil, lime juice, and chilli powder for a flavorful treat.
7. Eggplant
Eggplant is a versatile summer vegetable, rich in fibre, vitamins B1 and B6, and antioxidants. Its meaty texture makes it a great option for plant-based grilling.
Recipe Idea:Â Grill eggplant slices and top with a drizzle of tahini and fresh herbs for a savoury dish.
8. Green Beans
Green beans are crisp and tender in summer, providing vitamins A, C, and K, as well as fibre. They’re a simple yet nutritious addition to any meal.
Recipe Idea:Â Toss green beans with olive oil, garlic, and almonds, then roast for a crunchy and satisfying side dish.
9. Peaches
Peaches are a juicy summer fruit, rich in vitamins A and C, fibre, and antioxidants. They’re perfect for snacking, desserts, or adding to salads.
Recipe Idea:Â Grill peach halves and serve with a scoop of dairy-free ice cream for a sweet and smoky dessert.
10. Watermelon
Watermelon is the ultimate summer fruit, hydrating and refreshing with its high water content. It’s also a good source of vitamins A and C, as well as antioxidants.
Recipe Idea:Â Create a watermelon and feta (or plant-based feta) salad with fresh mint and a drizzle of balsamic glaze for a sweet and savoury summer dish.
Celebrate the Flavors of Summer
Summer is the perfect time to enjoy fresh, vibrant produce that is bursting with flavour and nutrition. By incorporating these top 10 fruits and vegetables into your diet, you can savour the taste of summer while reaping the health benefits they offer.
Whether you’re grilling, tossing salads, or enjoying fresh fruit, these summer ingredients will bring brightness and vitality to your table. Visit your local farmers market to discover even more seasonal delights and make the most of what summer has to offer.
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