Summer is here, and it’s the perfect time to enjoy fresh, nutrient-rich foods. Dietitians recommend several summer staples that are both delicious and packed with health benefits. In June, stock up on these five nutrient-dense foods to make the most of the season.
1. Artichokes: A Fiber Powerhouse
Artichokes are a summer gem. They are delicious and packed with nutrients. One medium artichoke has 7 grams of fiber. Fiber helps digestion and supports a healthy gut. Artichokes are also low in calories, with just 60 per medium artichoke. They provide 3.5 grams of protein and are rich in potassium, which helps regulate fluid balance.
How to Prepare Artichokes:
- Steaming: Brings out natural flavors.
- Grilling: Adds a smoky taste.
- Microwaving: Quick and easy.
Artichokes can be enjoyed in many ways. Try them as an appetizer or in salads and pasta dishes. For inspiration, look up recipes like artichoke dip or stuffed artichokes.
2. Cottage Cheese: The Protein-Packed Dairy Delight
June is National Dairy Month, making it the perfect time for cottage cheese. This dairy staple is rich in protein, offering 24 grams per cup for just 180 calories. Cottage cheese is also a good source of calcium, which is essential for strong bones and teeth.
Ways to Enjoy Cottage Cheese:
- With Fresh Fruit: Pair with peaches or berries.
- In Smoothies: Adds creaminess and protein.
- Savory Dishes: Use in pasta or casseroles.
For those watching sodium intake, opt for reduced-sodium varieties. Cottage cheese is versatile and can be used in many dishes, both sweet and savory.
3. Peaches: The Sweet and Juicy Summer Treat
Peaches are a classic summer fruit. They are sweet, juicy, and packed with nutrients. One medium peach has 80 calories, 3 grams of fiber, and 2 grams of protein. Peaches are also rich in beta carotene, which supports eye health and immunity.
Creative Ways to Use Peaches:
- Grilled: Pair with pork or salmon.
- Breakfast Dishes: Add to yogurt or cereal.
- Desserts: Use in pies or cobblers.
Grilled peaches with savory proteins make a delicious summer meal. For breakfast, add sliced peaches to yogurt or smoothies.
4. Rhubarb: The Versatile Summer Vegetable
Rhubarb is often associated with desserts, but it can also be used in savory dishes. This vegetable is low in calories, with just 30 per cup, and provides 2 grams of fiber. Rhubarb pairs well with many ingredients, making it a versatile addition to your meals.
Delicious Rhubarb Ideas:
- Compotes: Combine with berries for a tasty topping.
- Savory Dishes: Use in salsas or chutneys.
- Beverages: Make rhubarb lemonade.
Rhubarb’s tart flavor enhances both sweet and savory dishes. Try it in jams, salsas, or as a refreshing summer drink.
5. Strawberries: The Sweet and Nutritious Berry
Strawberries are a summer favorite. They are delicious and nutrient-dense. One cup of strawberries has just 50 calories and provides 3 grams of fiber. They are also rich in vitamin C, which supports immune function and skin health.
Ways to Enjoy Strawberries:
- Fresh: Eat as a snack or add to salads.
- Smoothies: Blend with yogurt and honey.
- Desserts: Use in cakes or tarts.
Strawberries add flavor and nutrition to any dish. Try them in salads or blended into refreshing smoothies.
Tips for a Healthy Start to Summer
Dietitian Nicole Rodriguez shares tips for planning nutritious summer meals:
- Stock Up on Pantry Staples: Include canned beans, oats, and pasta.
- Check Your Pantry Before Shopping: Avoid buying duplicates.
- Plan Your Meals: Know how you’ll use fresh produce.
The Bottom Line
June is the perfect time to enjoy summer produce. Fill your cart with nutrient-dense foods like artichokes, cottage cheese, peaches, rhubarb, and strawberries. These dietitian-recommended picks will help you create delicious and healthy meals all summer long.
By incorporating these nutrient-rich foods into your diet, you’ll enjoy the flavors of summer while boosting your health. Start your summer right with these seasonal staples, and savor the benefits they bring to your table.
