The Fruits of Summer

fruits of summer

It’s the time of the year we are all waiting for: summer! Hello, warmer weather and summer get-togethers! Summertime also brings delicious and nutritious summer fruits! Here are few seasonal favorites to enjoy as sweet treats, as well as how to eat them and fit them into your daily summertime habits!

Apricots

If you like peaches and plums, you’ll love apricots! Rich in beta-carotene and fiber, these sweet stone fruits are best enjoyed fresh.

Purchasing and Storing

Choose apricots that yield to gentle pressure and have smooth, velvety skin. You can speed up the ripening process by placing not-quite-ripe apricots in a paper bag and leaving it at room temperature. Store ripe apricots in the refrigerator for 1 to 2 days.

Uses

Apricots are best when eaten as a snack at room temperature. You can grill them to use on burgers or grilled chicken. You can also dice them and add to salads or grain dishes.

Other Facts

Did you know that if you’re allergic to aspirin, you should avoid eating apricots?

Cherries

These sweet and tart treats boast a long list of health benefits, from minimizing post-workout muscle pain to improving heart health. They come in a variety of colors and flavor profiles, but the main three are Bing cherries (dark red) Lambert cherries (bright red), and Queen Anne cherries (yellow and light red).

Purchasing and Storing

Always look for plump, firm cherries. Keep them cool, not at room temperature. Choose larger cherries that are firm, brightly colored, and at least an inch in diameter. They should have stems attached. Cherries will last in the refrigerator for up to one week as long as you don't wash them first. If you find any cherries with mold, remove them promptly because it quickly spreads to the others.

Uses

Cherries are a perfect mid-day snack just by themselves. You can also remove the pits and add to salads or stir-fries. Freeze a handful and add them to smoothies! And, of course, they can be made into pies or preserves.

Melons

No summer fruit salad or fruit platter is complete without melons! Summer is the best time to enjoy watermelons, cantaloupes, and all the summer melons in between because they’re extra sweet, extra juicy, and extra nutritious!

Purchasing and Storing

Do not shake melons to see if they’re ripe. Choose melons that are symmetrically shaped and free of any cracks or soft spots on the surface. Honeydew melons should be a pale creamy yellow, with tiny freckles on the skin. Watermelons should be moderately shiny and the bottom should be yellow, not green-white.

Watermelons should have a bit of stem, but other melons should not. Avoid buying a cut watermelon that has white seeds, which is a sign of immaturity. Uncut melons can be stored at room temperature for 2 to 4 days to ripen, and then in the refrigerator for up to 2 weeks.

Uses

Serve watermelon sliced, in cubes or balls as an anytime snack. Add to ice water with mint to flavor your beverage. Enjoy cantaloupe with cottage cheese and sliced almonds for a refreshing breakfast. Add honeydew to any smoothie to add sweetness and nutrition. Serve a large melon salad with a combination of all three melons and top with a dollop of vanilla Greek yogurt and a sprinkle of cinnamon for a festive summer dessert.

With these bright and delicious summer fruits, the possibilities are endless! They add extra sweetness, hydration, and nutrition to your day throughout the warmer months, so enjoy them while they’re still in season!

Registered Dietitian, Certified Specialist in Sports Dietetics, Triathlon Coach


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