PrintQ: I’m trying to save money by buying seasonal fruits. What are the best fruits to buy that are in season during the summer?
A: During the summer season, you will find a vast assortment of berries and melons of all kinds. To get the most bang for your buck, try shopping at farmer’s markets in your area. You will find the most seasonal fruits and vegetables at very reasonable prices.
That said, here is a list of fruits in season for the summer:
Apricots
Nutritional benefits: Apricots are full of iron, and they have a natural laxative effect. They also contain vitamins A and C. Both are protective antioxidants, and vitamin A is also important for night vision.
How to choose the best ones: When choosing apricots, you want to look for ones that have a rich orange color and try to avoid any that are pale and yellow. The apricot should be also be somewhat soft to the touch. If the apricot is too firm, this means it has not been tree-ripened — and tree-ripened fruits always taste best.
Berries
(blackberries, boysenberries, blueberries, loganberries, raspberries, strawberries)
Nutritional benefits: Nearly all types of berries are rich in naturally-occurring polyphenols. They are also an excellent source of vitamin C, potassium and soluble fiber.
How to choose the best ones: The darker they are in color, the riper they are!
Melons
(cantaloupe, casaba melon, crenshaw melon, Persian melons, honeydew melons, watermelon)
Nutritional benefits: Not only are melons low in calories, but they provide an excellent source of vitamin C.
How to choose the best ones: Pick up your melon and check to see how heavy it feels. Heavier melons are usually more densely packed with juice.
Cherries
Nutritional benefits: These tasty fruits contain plenty of disease-fighting antioxidants. They also contain other nutrients, such as beta carotene, vitamin C, vitamin E, potassium, iron, fiber and folate.
How to choose the best ones: Look for firm and shiny skin, free of excess blemishes.
Grapefruit
Nutritional benefits: Like all citrus fruits, grapefruit is an excellent source of vitamin C. The pink and red hues also contain the antioxidant lycopene.
How to choose the best ones: It is important to note that a good grapefruit doesn’t have to be perfect in color. However, you should check the grapefruit for overly soft spots. A good grapefruit should be firm to the touch, yet a little bit springy. When a grapefruit is heavy for its size, this indicates that it is full of juice.
Grapes
Nutritional benefits: Grapes contain many healthy phytochemicals, such as resveratrol.
How to choose the best ones: Look for grapes with firm, shiny skin.
Peaches
Nutritional Benefits: Peaches are an excellent source of vitamin A, vitamin C, niacin, calcium and potassium.
How to choose the best ones: Look for slightly but not overly soft peaches with red and yellow velvety skin. Make sure to avoid peaches with bruises.
Now, here is a peachy fruit dessert for you to try. Enjoy!
Perfectly Peachy Waffles
26 oz. sliced peaches canned in juice
1 tablespoon cornstarch
¾ teaspoon ground cinnamon
1 banana, sliced
1 tablespoon fresh lemon juice
1 cup red seedless grapes
8 low-fat, whole grain waffles (4” diameter)
Drain the peaches reserving 1 cup of juice. Pour the juice into a small saucepan, set the peaches aside. Add the cornstarch and cinnamon to the juice, stirring until blended and smooth. Cook over MEDIUM-HIGH heat stirring constantly, until the mixture thickens and boils. Toast waffles and keep warm. Carefully mix the banana slices with the lemon juice to prevent browning. In a large bowl, combine the banana slices, drained peaches, and grapes with the juice mixture. Place a waffle on each plate and top with equal portions of the fruit mixture.
Each serving provides: 1/2 cup of fruits and vegetables per Serving, and is a good source of vitamin A, vitamin C and fiber.
Nutrition Information: Calories 143; Total fat 1.2g; Saturated Fat 0.2g; % of Calories from Fat 7%; Protein 3g; Carbohydrates 33g, Cholesterol 0mg; Dietary Fiber 3g; Sodium 219mg
Renee Brunetti LD/N, NSCA-CPT, ACSM has worked in the nutrition field for 8 years and over 20 years in the fitness field as a fitness instructor and personal trainer. She has worked with elderly clients as well as with children and she is still involved in teaching and motivating her clients to live healthier lifestyles. Renee is also the coordinator for the employee wellness program at eDiets.
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