To boost the nutrition in your summer cookouts, use seasonal fruit — everything from watermelon and berries to strawberries, peaches, cantaloupe and more.
“When you eat fruits in peak season, you get maximum color, flavor and nutritional value,” says Alison Manger-Weikel, Registered Dietitian with Riverside Health. “Fruit offers health benefits all year round — whether it’s fresh, frozen or canned. But the nutritional content is highest just after the fruit ripens.”
Read on to learn the health benefits of summer fruit and how to incorporate seasonal produce in your appetizers, side dishes, drinks and desserts.
The wonders of summer fruits
Researchers believe that people who eat four to five servings of fruit on a daily basis, as part of a well-balanced diet, may reduce their risk for many diseases. To reap the benefits, start enjoying the summer fruits.
Watermelon is hydrating
According to the U.S. Department of Agriculture, watermelon has a 92% water content and will keep you well-hydrated on hot summer days. Watermelon is also loaded with essential nutrients:
- Vitamin A – important for good vision and skin health, helps heart and lungs work properly
- Vitamin C – boosts immune function, keeps skin supple, helps bones heal
- Lycopene – reduces inflammation and may protect against heart disease, cancer and stroke
- Potassium – helps to lower blood pressure and ease muscle cramps
Cantaloupe, another melon, is also rich in potassium and vitamins A and C.
Blueberry benefits
Dietitians call blueberries a “super fruit.” Researchers say that blueberries contain nutrients that help:
- Reduce heart disease and type 2 diabetes risk
- Control weight
- Boost memory
High fiber fruits
Strawberries, blackberries, raspberries, cherries, peaches and nectarines are rich in nutrients and fiber.
“Fiber reduces blood cholesterol, lowers heart disease risk and maintains healthy bowel function,” says Alison. “And all the fruits are low in fat, sodium and calories.”
Use summer fruit to create side dishes, salsa, desserts and drinks
Refresh your picnic guests with these ideas:
- For a delicious side dish or dessert, grill large slices of watermelon for 30 seconds on each side. Grilling enhances its natural, sweet flavor.
- Serve fruit kebobs. Slice peaches, nectarines, pineapple and watermelon into cubes. Place on skewers and grill for three to five minutes per side. If you prefer, serve chilled fruit kebobs.
- Create a colorful fruit salad with strawberries, blueberries, grapes and melon. Whip up a dressing with vanilla yogurt and a splash of lemon juice.
- Make a sweet and savory watermelon salad with watermelon chunks, cucumber, red onion and crumbled feta cheese.
- Try a peach-mango salsa with grilled salmon, chicken, pork or appetizers. Slice fruit into small cubes. Add onion, jalapeno and lime juice. Or, make a different salsa with strawberries, melon and berries.
- Cool off with fresh fruit snow cones. Blend strawberries and agave nectar in a food processor and pour over shaved ice.
- Make watermelon slushies in a blender with watermelon, ice, honey and lime juice.
- Mix up fruit smoothies with yogurt, frozen blueberries, bananas or any fruit you like.
