Your Guide To What’s In Season For Summer & Exactly What To Cook With It

Inspiring recipes await.

Our favorite thing about summer? While there’s so much to choose from (the warm temps, the long nights, and the season’s easy, breezy energy), we have to say — the produce wins out. From vibrant peppers and sweet tomatoes to gem-like berries and juicy watermelon, food simply tastes better. With June’s welcome and arrival and July just creeping around the corner, it’s now time to add more variety to your plate: fresh strawberries, fragrant basil, and grilled corn.

With a few simple swaps, it isn’t hard to let your creativity run free in the kitchen. New recipes and delicious flavors are here to inspire, plus an uptick in vitamins and minerals is always a nice bonus. So, let’s find out what fruits and vegetables are in season in summer, how to buy them, and what to cook with them.

Eat the rainbow.

Speaking of health, summer produce is packed with antioxidants and phytochemicals — it’s colorful for a reason! Bright colors in natural foods (tomatoes, carrots, leafy greens, etc.) contain polyphenols that helps prevent disease. These compounds are found in all kinds of plants. Consuming them regularly has been associated with a reduced risk of many chronic illnesses.

In most cases, the deeper the color, the more nutritious the food. For example, blueberries help keep your mind sharp, and tomatoes are linked to a decrease in prostate cancer. To get the maximum disease-fighting power of these phytochemicals, eat the rainbow. And in the summer, eating the rainbow tastes so good.

What is seasonal eating?

Seasonal eating is consuming food at peak harvest — it’s fresh produce that’s in-season, whether you buy it or grow it. For example, stone fruit shines from May through October — peak summer produce. Digging into a stone fruit salad with basil, in June, is seasonal eating. Grow your own cucumbers? Et voilà, you’re eating with the seasons.

Why you should eat with the seasons.

Thanks to modern-day agriculture and technology, food is easily transported all over the world. Because of this, most metropolitan grocery stores carry the same produce, year-round (i.e., apples in spring and humungous strawberries… always). While this aids in access, it makes it harder to distinguish between what is grown in season, versus not. You can use this Seasonal Food Guide to learn more about what fruits and veggies are grown across the United States, by month.

At any rate, there are so many benefits to eating with the seasons:

  • Foods consume during their appropriate seasons are more nutritionally dense.
    • In a study evaluating vitamins in broccoli, it was found broccoli that’s grown in the fall (its peak season) had more vitamin C than broccoli grown during the spring. Beyond nutrition, fruits and veggies cultivated during their natural growing season have much more flavor and ripeness.
  • Eating seasonally helps you support and connect with your local community.
    • Across the United States, there are many CSAs (community-supported agriculture), in which you can purchase a box of fruits, veggies, and proteins that are grown in season. That said, “locally grown” signs or stickers at the grocery store will indicate what’s in season.
  • Eating seasonally is more economical.
    • When a fruit or veggie is in season, there is an abundance. In turn, it’s available at a lower price. Also, produce grown close to home costs less money to transport it, culminating in a lower overall cost at purchase (also a win for the environment). Lastly, when you support local farmers and growers, that money stays in the community and subsequently helps stimulate local economies.

What fruits and vegetables are in season in summer?

Basil.

  • How to Buy Basil:
    • There are a few different varieties of basil, but you want to choose a flagrant, voluptuous bunch with bright green, unbruised leaves. Sweet basil is most popular, but Thai basil is pungent and has purple hues. To keep basil fresh, prepare it like a flower bouquet.
  • What to Cook with Basil: 4-Ingredient No-Churn Mango Basil Ice Cream.
    • Deliciously indulgent ice cream minus the dairy? We’re here for it! Forget your reservations when it comes to making your own ice cream— this recipe couldn’t be easier. Simply blend up the mango, coconut milk, and maple syrup, add your chopped basil, and freeze.
  • Hero Ingredient:
    • With four stand-out ingredients, it’s hard to choose. But we love that the maple syrup gives you a naturally-sweet scoop and lets the mango flavor shine.

Peppers.

  • How to Buy Bell Peppers:
    • When it comes to buying bell peppers, select firm, crisp bell peppers that feel dense. You want to avoid any that are shriveled or have soft spots. Depending on the recipe you’re making, size and shape matter. For example, choose round, block-shaped peppers if you’re making a stuffed peppers recipe.
  • What to Cook with Bell Peppers: Samosa Stuffed Bell Peppers.
    • When bell peppers take center stage, you know you’re in for a treat. Plus, with a vitamin-packed vessel holding the dish together, you know you’re getting all the good stuff in one totally-addicting package. Any bell peppers will do (yellow, red, orange, and green). If you can find heirloom bell peppers at your local grocery store or farmer’s market, they are equal parts beautiful as they are packed with vitamin C. Soft, summery sweetness awaits.
  • Hero Ingredient:
    • Peeled and chopped ginger gives your filling a beautiful, spicy-sweet bite, and in turn, the whole dish benefits.

Blueberries.

  • How to Buy Blueberries:
    • When you buy fresh blueberries, most come in a plastic or cardboard carton. Look for berries that are firm, dry, and smooth-skinned. Like bell peppers, you don’t want shriveled or soft spots. Although size isn’t an indicator of peak harvest, color is. Blueberries should be a deep purple-blue hue.
  • What to Cook with Blueberries: Blueberry Swirl Coconut Milk Popsicles from Occasionally Eggs
    • These creamy vegan blueberry coconut milk popsicles are swirled with sweet berries and tart lime zest for a beautiful, fresh summer dessert. This dessert is surprisingly simple, with just under seven ingredients. Using full-fat coconut milk and fresh blueberries is key. That said, any type of berry will do.
  • Hero Ingredient:
    • While you’re welcome to use any type of yogurt for the base, coconut yogurt is a great, no-dairy option that lends a little tang to your popsicles, balancing out the maple syrup’s sweetness.

Cantaloupe.

  • How to Buy Cantaloupe:
    • Every wonder how to tell if a cantaloupe is fresh? We can guarantee you’re not alone. The best wait to pick a cantaloupe is by smell. It should have a sweet, slightly musky scent. A good cantaloupe also feels heavy for its size, along with a rind that resembles raised netting. When you press on the stem (or where the stem was removed), it should give slightly when pressed with your thumb.
  • What to Cook with Cantaloupe: Cantaloupe and Mozzarella Caprese Salad.
    • This is a simple twist on the classic Caprese salad. Sweet balls of cantaloupe sub for tomatoes and pair nicely with salty shaved prosciutto. This recipe is brimming with flavor and texture, and it packs a protein punch.
  • Hero Ingredient:
    • We’re suckers for a sweet-savory salad, and the lightly acidic, white balsamic vinegar really sends that home.

Cherries.

  • How to Buy Cherries:
    • Cherries are truly nature’s candy. It’s impossible to eat just one. When buying cherries, it’s better to grab a basket from the farmer’s market. Look for shiny skins with the stems still attached, and try to avoid any with brown spots. Most importantly, you want firm cherries as they will continue to ripen once you bring them home. Cherries perish quickly, so store them in the refrigerator.
  • What to Cook with Cherries: Cherry Crisp.
    • It wouldn’t be summer without a cherry crisp. While everyone has their own favorite crisp or crumble, this recipe will become your new staple. Promise. It’s nourishing, delicious, and has an addicting crumble topping. Serve it warm, of course, with a scoop of vanilla ice cream.
  • Hero Ingredient:
    • While there’s plenty of room in our hearts for a filling that truly delivers (you can thank the cherries for that!), a crisp isn’t a crisp without a golden brown topper. The brown sugar’s caramelized goodness makes it happen.

Corn.

  • How to Buy Corn:
    • Like cherries, the best and favorable way to buy corn is at the farmer’s market. If that isn’t an option, look for corn husks that are bright green, tightly wrapped against the corn. They should also be slightly damp. Make sure the husks aren’t starting to feel dry. Double-check for small brown holes, as those will indicate insects and should be avoided.
  • What to Cook with Corn: Roasted Corn, Chickpea, and Avocado Salad with Poblano Vinaigrette.
    • This is the perfect summer get-together salad. Whether you’re meeting friends for a picnic or can’t wait to celebrate your new backyard, this Mexican corn salad features all the good stuff — roasted poblano peppers, a good glug of fruity olive oil, and all the spicy, fresh herbs to give this salad all the summery vibes.
  • Hero Ingredient:
    • It’ll always be the avocado.

Cucumbers.

  • How to Buy Cucumbers:
    • Look for firm cucumbers, without blemishes or soft spots (which can indicate that they’ve started to rot). Cucumbers should be dark green without any yellow spots.
  • What to Cook with Cucumbers: Tomato, Avocado & Cucumber Salad with Feta.
    • Once all of the ingredients are chopped, this recipe comes together in no time. We love the crunchy-creamy interplay of the cucumbers and avocado, plus there’s nothing better than taking a big bite of salty, briny feta. This salad has a light and fresh flavor that pairs well with just about any summer main. You’re also welcome to enjoy it on its own, too.
  • Hero Ingredient:
    • Pickled red onions are the secret magical ingredient that doubles down on both flavor and color. Their pinky hue is just pure joy.

Eggplant.

  • How to Buy Eggplant:
    • Eggplants should have smooth, shiny skin, are uniform in color and feel heavy for their size. To test for ripeness, lightly press your finger against the eggplant’s skin. If it leaves an imprint, the eggplant is ripe. Smaller eggplants tend to be sweeter, less bitter, and have fewer seeds.
  • What to Cook with Eggplant: Stuffed Roasted Eggplants.
    • Hear us out — this is the eggplant recipe to end all eggplant recipes. Roasting the eggplant whole gets the skins crispy and caramelized, and the center is a deliciously creamy treat. Truly egg-ceptional. With this stuff-and-roast technique in your back pocket, you’ll never have to wonder what to do with your bumper crop of eggplant ever again.
  • Hero Ingredient:
    • The options are honestly endless when it comes to how you choose to stuff your eggplant. Figs, fresh mozzarella, pine nuts, and more. But our favorite? A simple quinoa stuffing will keep you satisfied with an easy, mostly hands-off dish. Vegetarians, rejoice!

Peaches.

  • How to Buy Peaches:
    • The best peaches have an even background color (golden-yellow or creamy-yellow), a well-defined crease, and are neither mushy nor too hard. In other words, avoid peaches that are green around the stem or have shriveled up. Also, pick them up and smell them. They should have a slightly sweet aroma and are round. A peach becomes round as it ripens.
  • What to Cook with Peaches: Honey-Grilled Peaches with Ice Cream.
    • If you haven’t thrown peaches on the grill, you’re missing out. It’s truly game-changing. While any (and all) stone fruit works here, the combination of peaches and cream is equally delicious as it is nostalgic. This dessert is also perfect for friends with dietary restrictions — it’s naturally gluten-free and easily made vegan.
  • Hero Ingredient:
    • This is pretty light and virtuous as far as sweet treats go. But drizzling the peaches in honey after taking them off the grill makes this the summer dessert of our dreams.

Tomatoes.

  • How to Buy Tomatoes:
    • The difference between a winter and summer tomato is night and day. Nothing compares to a juicy, middle-of-July tomato. When buying tomatoes, look for bright colors and smooth skin. Avoid tomatoes with blemishes or dark spots. The tomato, like most produce, should have a good weight for its size. You want it to be firm yet soft and very aromatic (smell where the stem was attached).
  • What to Cook with Tomatoes: Summer Spaghetti with Tomatoes, Burrata, and Basil.
    • The search is over: this is your new favorite summer dinner. This dish couldn’t be more Italian, not only in flavor but in its pairing of ease and elegance as well. Camille created this recipe to satisfy many (Mediterranean-inspired) cravings. But number one on her list? Finding all the ways to make burrata a staple in our everyday diet. Tossing the pasta, veggies, and cheese together helps the burrata coat the dish in a creamy daydream. Dinner ASMR, delivered.
  • Hero Ingredient:
    • Everything burrata touches turns to gold.

Watermelon.

  • How to Buy Watermelon:
    • Fear not —buying a watermelon is easier than you think. First, look for the yellow spot. Watermelons develop a splotch where they rest on the ground. When this splotch is creamy yellow, it’s ripe. If possible, give it a good tap. Tap the underbelly of the watermelon. A ripe one will have a deep hollow sound, which means it is brimming with juice and at the peak of its ripeness.
  • What to Cook with Watermelon: Watermelon Salad with Feta.
    • This simple, refreshing watermelon salad recipe is the answer to hot summer days. With feta, avocado, mint, and lime, it’s the perfect mix of savory and savory. It takes minutes to throw together, and it tastes incredibly refreshing. Try it once, and you’ll be making it all summer long.
  • Hero Ingredient:
    • When June hits, we are craving mint’s fresh zing in all our dishes, desserts, and drinks. In this recipe, the herb pulls all the ingredients together. The result? A salad that tastes just like a summer day.

Hope this guide will be the only guide you’ll ever need to have an amazing and delicious summer!


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