With summer in full swing, it’s a great time to make the most of what’s already available to you. Fresh produce is at its peak, which often means better flavor, more variety, and more opportunities to get what you need in a way that works for your budget.
Eating seasonally is a simple way to shop a little smarter while still enjoying fresh, healthy foods. Not sure where to start? Use this guide to make the most of what summer has to offer.
Stone Fruit
Peaches, plums, apricots, and cherries start to shine in the summer months and carry into early fall. They’re packed with antioxidants that help protect your cells and nutrients that support your immune system. While they’re often used in desserts, they can also bring a fresh, slightly sweet balance to savory dishes.
Of course, they don’t need much to stand out – enjoying them fresh is hard to beat. Even something simple like adding sliced peaches to a salad can feel like an upgrade.
A sweet, floral aroma, a fruit that feels heavy for its size, and a plump exterior are all signs that the stone fruit is ready to be eaten.
Peppers
From mild bell peppers to hot habaneros, peppers grow rapidly in the summer months because they LOVE the heat and sunshine. When shopping for peppers, be sure to select produce that has firm, few blemishes, shiny skin, and feels heavier than it looks.
Peppers are versatile and can be used raw in salsas, grilled over an open flame, or stuffed with rice and aromatics for a filling vegetarian dinner. Whether you find them at the grocery store or the farmer’s market, these veggies will be full of vitamin C and other nutrients to keep you and your family healthy.
Cucumbers
Not only are cucumbers in season during summer, but they’re also often one of the cheapest produce options at the farmer’s market. They’re great for hydration due to their high water content, and their high nutrient content will deliver numerous vitamins and minerals to your table. Replace your usual chips with cucumbers for dipping in salsa, hummus, or other sauces. Slice them up for salads, both with lettuce and on their own. You can also use cucumber slices as a cooling eye mask to help reduce inflammation.
When shopping for cucumbers, seek out firm produce with dark green skin.
Tomatoes
One of summer’s greatest gifts is a vine-ripened tomato still warm from the sun. With so many varieties available, you’ll have options from small, sweet cherry tomatoes to large, heirloom options bigger than your hand! Look for tomatoes that have a fragrant earthy aroma, feel heavier than they should for their size, and have a slight give when squeezed gently.
Use smaller tomatoes in salads, roast them on the grill, or enjoy them raw as a simple snack. Larger varieties are great for tomato sandwiches, Caprese salad, and homemade salsa. Tomatoes are known for their high levels of vitamin C, which can help reduce the risk of heart disease and cancer.
Sweet Corn
Did you know: Corn is classified as a grain, a fruit, and a vegetable? This versatile food is a beloved summer crop and a great source of fiber and essential nutrients.
Whether you grill it, boil it, eat it on the cob, or off, it’s easy to add to meals without much effort.
While starchy, corn is high in Vitamins A and C, and rich in minerals that support eye health. Corn tends to be very affordable so it’s a budget-friendly choice, too! When choosing your corn, look for bright green husks, brown, sticky tassels, and plump kernels.
Berries
Berries, berries everywhere! Summer is berry season: strawberries, blackberries, raspberries, blueberries, and more. They are also packed to the brim with antioxidants and are a simple way to add natural sweetness and essential fiber to your day. Easy to grab and go, they fit nicely into everyday routines like breakfast or snacks.
Adding a handful of berries to yogurt or cereal can make something basic feel fresh and exciting.
The best berries will have a uniform appearance with intense color and a plump, but firm texture.
Make the Most of What’s in Season
Eating seasonally is a simple way to add more variety to your meals while making the most of what’s available to you. With so many fresh options throughout the summer, it’s easy to try something new, revisit familiar favorites, and enjoy food that’s at its best.
For more tips, tools, and resources to help you make the most of your money, visit our learning center.
