Root + Revel

Summer Food: 100 Healthy Summer Recipes Featuring In Season Produce

Sharing is caring!

In this Guide to Summer Food, we’re showcasing ten of the most popular seasonal ingredients for Summer: blueberries, leafy greens, corn, mango, peaches, bell peppers, tomatoes, okra, green beans, and figs. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 100 delicious Summer recipes that will help you beat the heat!

In this Guide to Summer Food, we’re showcasing ten of the most popular seasonal ingredients for Summer: blueberries, leafy greens, corn, mango, peaches, bell peppers, tomatoes, okra, green beans, and figs. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 100 delicious Summer recipes that will help you beat the heat!

Summer–the season of sunshine, thunderstorms, flip flops and backyard BBQs–is one of my favorite seasons.

Yes, it’s hot (especially here in Atlanta!). Yes, it’s humid. But beach vacations, spending extra daylight hours outside with friends and family, and the fact that there’s a plethora of summer produce all make me super happy!

Summer officially starts June 21st and it’s the most abundant time of the year for farmer’s markets and local produce, with fruits and veggies galore.

In addition to the ten ingredients highlighted in this guide, other seasonal Summer fruits and veggies include berries of all varieties, cucumbers, melons, cherries, summer squash and zucchini, watermelon, pineapple, and more!

There’s nothing like getting fresh fruits and vegetables from your local farmer’s market or CSA to inspire clean, healthy eating.

Read on to discover some recipes that are bound to become some of your favorites this Summer! 

RELATED:  Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce

SEASONAL SUMMER FOOD +  100 NOURISHING SUMMER RECIPES

SEASONAL SUMMER FOOD: BLUEBERRIES

In this Guide to Summer Food, we’re showcasing five of the most popular seasonal ingredients for Summer: blueberries, fresh greens, corn, mango and peaches. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 25 delicious Summer recipes that will help you beat the heat!

Blueberries, a superfood filled with anti-inflammatory properties, are well known to be one of the best sources of antioxidants, which prevent cell damage and can help fight chronic disease. There have been many studies suggesting that eating blueberries could also improve memory and cognition, as well as promote heart health. (source)

Insanely delicious when fresh in the summer, berries also freeze well so fortunately can be enjoyed year-round!

SUMMER RECIPES: BLUEBERRIES

RELATED:  Healthy Grilling Recipes for Summer

SEASONAL SUMMER FOOD: LEAFY GREENS

In this Guide to Summer Food, we’re showcasing five of the most popular seasonal ingredients for Summer: blueberries, fresh greens, corn, mango and peaches. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 25 delicious Summer recipes that will help you beat the heat!

Summer greens are diverse and plentiful, making the perfect base for a fresh salad, blended into a green smoothie, or tossed into a veggie stir fry. Leafy greens are veg superstars known to support our cognitive function and play a role in cardiovascular disease and cancer prevention.

There are the familiar leafy greens like lettuce, spinach, arugula, swiss chard, romaine, collards and mustard greens, and the less familiar like watercress, purslane, lamb’s quarters, dandelion and beet greens. Go ahead–branch out and give your palette the gift of trying some new varieties of greens this summer!

SUMMER RECIPES: LEAFY GREENS

RELATED:  The Best Natural Sunscreen Brands

SEASONAL SUMMER FOOD: CORN

In this Guide to Summer Food, we’re showcasing five of the most popular seasonal ingredients for Summer: blueberries, fresh greens, corn, mango and peaches. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 25 delicious Summer recipes that will help you beat the heat!

A staple in human diet’s for centuries, corn has gotten a bad rap these days because of the proliferation of GMO corn and corn-derived ingredients found in a variety of packaged and processed foods like corn oil and high fructose corn syrup.

Yet, fresh summer corn (ideally organic or at least non-GMO) is not only sweet and delicious, but also has some health benefits. It’s rich in Vitamin C, magnesium and carotenoid antioxidants, which support the immune system and defend the eyes and skin against stress.

Bottom line? Don’t be afraid to enjoy an organic CORNucopia this summer!

SUMMER RECIPES: CORN

RELATED:  Superfood Frose Recipe (Frozen Rosé Wine Slushy)

SEASONAL SUMMER FOOD: MANGOS

In this Guide to Summer Food, we’re showcasing five of the most popular seasonal ingredients for Summer: blueberries, fresh greens, corn, mango and peaches. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 25 delicious Summer recipes that will help you beat the heat!

Did you know that mangos are the most widely consumed fruit in the world? Abundant in tropical locales and in population dense areas like India and Southeast Asia, mangos are not just popular but are also nutritional powerhouses.

Loaded with Vitamin C, Vitamin A, magnesium and potassium, consuming mangos is a natural way to lower blood pressure, as well as blood sugar in obese adults. (source) Mangos are also beneficial for maintaining brain health due to their high Vitamin B6 content.

SUMMER RECIPES: MANGO RECIPES

RELATED:  Thrive Market Review + Shopping List

SEASONAL SUMMER FOOD: PEACHES

In this Guide to Summer Food, we’re showcasing five of the most popular seasonal ingredients for Summer: blueberries, fresh greens, corn, mango and peaches. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 25 delicious Summer recipes that will help you beat the heat!

Being from Georgia, this post would not be complete without giving some major kudos to the renowned Georgian fruit: peaches!

Super high in antioxidants and anti-inflammatory nutrients, peaches (as well as other stone fruits like apricots and plums) can be used in the treatment of metabolic syndromes including diabetes, high cholesterol, inflammation and weight gain.

They’ve also been shown to be some of the best cancer-fighting foods due to their polyphenols, which can inhibit the growth of cancer cells. (source)

SUMMER RECIPES: PEACHES

RELATED:  How to Stock a Healthy Pantry: A Checklist for Real Food Pantry Staples

SEASONAL SUMMER FOOD: BELL PEPPERS

There’s nothing quite like the bell pepper that’s sweet when sauteed yet crunchy and tangy when raw. Green bell peppers are the most bitter and red are the sweetest, with yellow and orange falling in the middle.

Just one of bell pepper will provide more than twice the daily recommended amount of Vitamic C, and three-fourths of your daily recommended Vitamin A; but the colors do make a difference–for example, a red bell pepper contains over eight times the amount of vitamin A than a green bell pepper. (source)

Because of their high vitamin, antioxidant and carotenoids count, bell peppers may help reduce the risk of cancer and free radicals in the body, as well as help improve eye health.

SUMMER RECIPES: BELL PEPPERS

RELATED:  Keto Shopping List: Real Food Pantry Staples (+ Printable Grocery List!)

SEASONAL SUMMER FOOD: TOMATOES

Another nightshade like bell peppers, tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

They are also a great source of Vitamin C, potassium (beneficial for blood pressure control and heart disease prevention), Vitamin K (important for blood clotting and bone health), and folate (critical for normal tissue growth and cell function, especially for pregnant women).

Bring on the tomato soup, Caprese salads, and bolognese sauce!

SUMMER RECIPES: TOMATOES

RELATED:  PCOS Diet for Weight Loss, Fertility + Hormone Balance

SEASONAL SUMMER FOOD: OKRA

An uncommon vegetable, okra has a bad rep for being slimy and gross. But being from the south, I love me some okra!

The secret is cooking it whole to make what’s called the “mucilaginous juice” (appetizing huh?) less obvious. This mucilage is said to bind cholesterol and bile acid, collecting toxins from the liver and carrying them out of the body.

Okra is also high in fiber, folate, and vitamin K,  thus promoting heart health, strong bones, and protecting against cancer. (source)

SUMMER RECIPES: OKRA

RELATED:  Why You Should Drink Natural, Biodynamic and Organic Wine

SEASONAL SUMMER FOOD: GREEN BEANS

Did you now that almost 60% of the world’s green beans are grown in the U.S.?

If you’re looking for a vegetable with copious amounts of antioxidants and flavonoids, look no further than the green bean: flavonoids like catechins (also found in green tea) in green beans help reduce body fat and can prevent obesity; epicatechins improve heart health and help prevent cancer and diabetes; and procyanidins provide even more antioxidants. (source)

But green beans aren’t just meant for a casserole at Thanksgiving–they’re actually in season throughout the summer, so get your hands on some crisp, snappy green beans this season!

SUMMER RECIPES: GREEN BEANS

RELATED:  The Top 7 Online Sources for Organic, Sustainable + Grass-Fed Meat Delivery

SEASONAL SUMMER FOOD: FIGS

Seasonal Summer Food and Recipes: Figs

Hailing originally from the Middle East and Europe, there are now some figs domestic to the USA grown in California, Texas, Utah, Oregon, and Washington; the most common variety is the Black Mission fig, followed by the Brown Turkey fig, and finally the Green Kadota fig.

The first season for fresh figs is the first few weeks in June, while the second season typically runs from August through October.

Fresh figs are very sweet and usually eaten raw, but are also good sautéed, baked or grilled. Figs are a good source of potassium, manganese and dietary fiber, so expand your horizons and get some fresh figs at your next farmer’s market visit!

SUMMER RECIPES: FIGS

RELATED:  The Best Clean + Healthy Protein Bars

What are some of your favorite ways to prepare these summer foods? Let us know in the comments below!

In this Guide to Summer Food, we’re showcasing ten of the most popular seasonal ingredients for Summer: blueberries, leafy greens, corn, mango, peaches, bell peppers, tomatoes, okra, green beans, and figs. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 100 delicious Summer recipes that will help you beat the heat!

Sharing is caring!

Photo Credit: Heidi Geldhauser

Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I've linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.

Leave a Reply

Your email address will not be published. Required fields are marked *

4 comments on “Summer Food: 100 Healthy Summer Recipes Featuring In Season Produce”

  1. Summer food is where it’s at! What a great round-up of summer food, Kate! Pinning! These all look delicious and thank you for adding my tomato soup to the mix:-).

  2. Not gonna lie, I may have drooled a little bit as I scrolled past that green salad. I’m looking forward to taking full advantage of the produce available this summer.

  3. Summer is just the BEST for fresh produce! I get so excited going to Farmers Markets this time of year. Can’t wait to try some of these recipes!