Summer: Seasonal Fruits and Vegetables + 50 Recipes

Summer seasonal fruits and vegetable plus 50 recipes

I thought it would be incredibly exciting to put together a list of recipes that included the seasonal fruits and vegetables of Summer. Just one recipe per fruit or vegetable will give you 50 great recipes to try using the fresh produce of summer or produce you have grown right in your own back yard! Some of the recipes even manage to incorporate several of the seasonal ingredients in one!

Starting with A for Apricot and ending with Z for Zucchini Blossom… let’s take a journey through the seasonal fruits and vegetables of summer. At the end of the article, you will find a great list of recipes I complied just for this article. (scroll all the way down for list of 50 recipes)

The Apricot is a fruit. One apricot has only 17 calories. Apricot season runs from May through August. Apricots are a great source of vitamin A, C, dietary fiber, and potassium.

Arugula is a spicy green leafy vegetable. 100g of fresh leaves provides only 25 calories. Arugula can be grown in early spring for spring harvest or late summer for fall harvest. Arugula is a great source of Vitamin A, C, and K.

Asparagus is a fleshy green vegetable that grows in the form of a spear. One spear of
Asparagus is only 3 calories (2 cup raw is 26.80 calories). The Asparagus growing season is considered to run from April through May, however, the growing season in the Midwest and East runs through July. Asparagus is very nutrient rich including Vitamins K and A among others. Asparagus is also an excellent source of folate and iron.

The Aubergine is a fruit better known as the Eggplant in the US. There are 20 calories in 1 cup of Aubergine. Eggplant is a summer-growing vegetable that requires warm to hot conditions over a 5–6 month growing period to produce high yields and quality fruit. Aubergine provides all of the B vitamins except for B12. It also provides many other vitamins and minerals.

Basil is a culinary herb that comes in many different varieties and is a member of the mint family. Basil requires a warm climate to grow and plenty of sunlight. Basil contains only 1 calorie per 2 TBSP or 5g. Basil contains many polyphenolic flavonoids, essential oils, high levels of beta-carotene, Vitamin A, and Vitamin K to name a few.

Beets are small herbaceous plants with dark green leaves and an underground taproot and exists in many different varieties. They may be planted late February to early April for harvest in the late spring, or mid-August to early October for harvest in fall to early winter. Beets only contain 59 calories per cup and contain folate, manganese, fiber, potassium, Vitamin C, and more.

Despite popular belief, Blackberries are considered a fruit not a berry. Blackberry shrubs bear fruit the second year after planting with berries ripe for the picking in late summer through fall. In California, the fruit is in season from May to October. Blackberries contain only 62 calories per cup and contain Vitamin A, vitamin C, calcium, iron, and magnesium.

The Blueberry is a berry that is native to North America. Harvest can start as early as May and usually ends in late summer. Blueberries contain only 85 calories per cup and are among the highest anti-oxidant value fruits that are low in fat, full of dietary fiber, full of phyto-nutrients, are packed with vitamin C, and are an excellent source of manganese.

The Broad Bean  is a species of bean native to North Africa, southwest, and south Asia. Sow beans in pots under cover in February for planting out in spring or direct into the ground in March, April and even early May, for harvests throughout the summer. Broad beans contain only 187 calories per cup and are a rich source of dietary fiber, phyto-nutrients, folates, vitamin B6, and more.

Broccoli is an edible green (man-made) plant that is part of the cabbage family. Rich in vitamins A & C, potassium, magnesium, iron, and calcium broccoli is a beneficial vegetable to add to your diet.

The Carrot is a crisp, sweet root vegetable. In North America, carrots are harvested year-round in temperate areas. The carrot’s natural growing season is late summer and fall. Carrots are very rich in anti-oxidants, vitamins, and dietary fiber. 1 medium sized carrot is about 25 calories.

The Cherry is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit). The peak season for cherries is in the summer. As a raw fruit, sweet cherries provide little nutrient content per 100g service. Raw sour cherries contain higher vitamin C and are a good source of vitamin A.

Chives are an edible onion most commonly used as an herb. Chives can be grown from seed and mature in summer, or early the following spring. 1 TBSP of chives is only 1 calorie or 100g is just 30 calories. Chives are a good source of Thiamin, Niacin, Pantothenic acid, phosphorus and zinc. It is also a good source of dietary fiber, vitamin A, C, and K, and more.

Corn is a large grain plant typically known as Maize. Maize and cornmeal (ground dried maize) constitute a staple food in many regions of the world and is a major source of starch. There is about 606 calories in 1 cup of corn. Corn is low in saturated fat, very low in cholesterol and sodium, and contains dietary fiber, vitamins, minerals, and antioxidants.

The Cucumber is a plant in the gourd family. There are three main varieties of cucumber including slicing, pickling, and burpless.Cucumbers thrive in warm weather and have the ability to climb. Cucumbers contain 8 calories per 0.5 cup slices (52g). Cucumbers are low in saturated fat, cholesterol, and sodium. Cucumbers are also a good source of Vitamin A, pantothenic acid, magnesium, Vitamin C, K, and more.

Dandelion greens come from the Dandelion, a perennial, herbaceous plant. Dandelion greens taste like chicory and endive and can be intensely bitter. Dandelion greens are low in saturated fat and cholesterol. They are also a good source of folate, magnesium, phosphorus, and copper. Dandelion greens also contain a good source of dietary fiber, Vitamin A, C, E, and K.

Fennel is a hardy, perennial. Fennel contains only 27 calories per cup.  Fennel is low in cholesterol, and is a good source of niacin, calcium, iron, magnesium, phosphorus, and copper. Fennel is also a good source of dietary fiber, vitamin C, folate, potassium, and manganese.

The Fig, although often referred to as a fruit, is actually the infrucescence or scion of the tree, known as a false fruit or multiple fruit, in which the flowers and seeds are born. Figs can be eaten fresh or dried. Figs are extremely rich in calcium and fiber. Figs contain about 37 calories in 1 medium fig. Figs make a wonderful jam.

Garlic is a species in the onion genus and is related to onion, shallot, leek, and chive. Garlic is easy to grow and can be grown year-round in mild climates. Garlic contains 4 calories per 1 tsp and is very low in saturated fat, cholesterol, and sodium. Garlic is a good source of calcium, phosphorus, selenium, Vitamin C, B6, and manganese.

The Globe Artichoke is an edible a thistle that is cultivated as food.  A medium sized artichokes contains about 64 calories and is low in saturated fat and cholesterol. Artichokes are a good source of niacin, magnesium, phosphorus, potassium, copper, dietary fiber, vitamin C, and K, folate, and manganese.

Green Beans are available year-round with their peak season taking place May-October. Green beans are also known as string beans or snap beans. Green beans contain only 44 calories per 1 cup serving. Green beans are low in saturated fat, cholesterol, and sodium. Green beans are a good source of protein, thiamin, riboflavin, niacin, vitamin b6, calcium, iron, magnesium, phosphorus, potassium, copper, dietary fiber, vitamin A, C, and K as well as folate and manganese.

The kiwifruit or Kiwi (shortened) is the edible berry of a woody vine. The fruit has a soft texture and a sweet but unique flavor. Kiwi contains 42 calories per fruit (the size of a large hen’s egg). Kiwi is very low in saturated fat, cholesterol, and sodium. It is a good source of dietary fiber, vitamin E, potassium, copper, vitamin C, and K.

The Leek is a vegetable that belongs with the onion and garlic family. Leeks contain only 4 calories per 6g slice. Leeks are an excellent source of Vitamins K, and A as well as a very good source of manganese, vitamin C, folate, vitamin b6, iron, and more.

Lettuce is an annual plant (leafy vegetable) of the aster or sunflower family. Lettuce contains only 10 calories per cup. Lettuce is very low in saturated fat, cholesterol, and sodium. Lettuce is a good source of thiamin, vitamin b6, iron, potassium, dietary fiber, vitamin A, C, and K as well as folate, and manganese.

Mangoes are a fleshy stone fruit that is cultivated in many tropical and subtropical climates. One mango is around 201 calories – most of which comes from sugars. Mangoes are low in saturated fat, cholesterol, and sodium. They are a good source of dietary fiber, Vitamins B6, A, and C.

Melons contain an edible fleshy fruit and includes any of various typically sweet gourds (muskmelon, or watermelon).

Mint is an invasive aromatic perennial herb that grows best in wet environments and moist soils. Mint contains only two calories per two TBSP and is very rich in carotene’s and vitamin C. Mint is also a good source of essential minerals including magnesium, copper, iron, potassium, and calcium.

The nectarine is basically a smooth skin peach since nectarines belong to the same species as peaches. One medium nectarine contains 59 calories, is low in saturated fat, cholesterol, and sodium. They are also a good source of dietary fiber, Vitamin A, niacin, potassium, and Vitamin C.

Okra is a flowering plant in the mallow family that has an edible green seed pod and is only 33 calories per cup. Okra contains no saturated fat, or cholesterol and is a good source of dietary fiber, minerals, and vitamins.

The onion is used and cultivated around the world as a vegetable. One medium onion contains only 44 calories. Onions are rich in sulfuric compounds, are an excellent source of chromium, are a good source of dietary fiber, and are high in vitamins C and B6.

Papaya is the fruit of the plant Carica papaya. One small papaya contains only 67 calories, most of which comes from sugar. Papaya is very low in saturated fats, cholesterol, and sodium. It is a good source of dietary fiber, potassium, Vitamins A and C, and folate.

The Peach tree bears an edible juicy fruit also called a peach. China is the world’s largest producer of peaches and nectarines. One medium peach contains only 59 calories. Peaches are very low in saturated fat, cholesterol, and sodium. They are a good source of dietary fiber, vitamin A, niacin, potassium, and Vitamin C.

The pea is a small spherical seed or seed-pod of the fruit Pisum sativum. Pea pods are botanically a fruit, however they are considered to be a vegetable in cooking. Peas contain 118 calories per cup and are very low in saturated fat, cholesterol, and sodium. Peas are also a good source of protein, vitamin A, niacin, vitamin B6, folate, phosphorus, copper, dietary fiber, vitamin C, and K, as well as thiamin and manganese.

There are many genus’s and varieties of peppers. Most commonly, the bell pepper contains only 24 calories per medium sized pepper. Peppers are low in saturated fat, cholesterol, and sodium. They are a good source of thiamin, niacin, folate, magnesium, copper, dietary fiber, Vitamin A, C, K, and B6, as well as potassium and manganese.

Plums are drupe fruits. A drupe fruit is an indehiscent fruit in which an outer fleshy part  surrounds a pit of hardened endocarp with a seed inside. Each plum contains about 30 calories and is very low in saturated fat, cholesterol, and sodium. Plums are also a good source of dietary fiber, vitamin A, K, and C.

The Potato is an edible, starchy, tuberous perennial of the Nightshade family. Curiously, there are about 5000 potato varieties in the world. One medium sized potato contains 163 calories and is very low in saturated fat, cholesterol, and sodium. Potatoes are also a good source of vitamin C, Vitamin B6, potassium, and manganese.

The Radish is an edible root vegetable that was originally domesticated in Europe. Radishes are in season from April to June and from October to January in most parts of North America. One medium radish contains only one calorie an is low in saturated fat and cholesterol. Radishes are a good source of riboflavin, Vitamin b6, calcium, magnesium, copper, manganese, dietary fiber, vitamin C, folate, and potassium.

Rhubarb is a herbaceous perennial. Rhubarb is usually considered a vegetable, however, a court decided in 1947 decided it was a fruit. One cup of rhubarb diced contains only 26 calories and is low in saturated fat and cholesterol. Rhubarb is a good source of magnesium, dietary fiber, vitamin C, vitamin K, calcium, potassium, and manganese.

The Raspberry is the edible fruit of a multitude of plant species in the genus Rubus of the rose family. One cup of raspberries contains only 65 calories and is very low in saturated fat, cholesterol, and sodium. Raspberries are a good source of Vitamin K, magnesium, dietary fiber, vitamin C, and manganese.

Sorrel is a perennial herb cultivated as a garden herb or leaf vegetable. Sorrel contains 24 calories per 100g and is an excellent source of Vitamin C, pro vitamin A, and Vitamin B9.

Spring onions, also known as scallions are edible plants of the Allium species and are harvested for their taste because they are milder than most onions. Spring onions contain only 34 calories per 100g and are low in sodium, saturated fat, and cholesterol. They are a good source of thiamin, riboflavin, magnesium, phosphorus, copper, dietary fiber, vitamin A, vitamin C, vitamin K, folate, calcium, iron, potassium, and manganese.

The Strawberry is a hybrid species cultivated worldwide for its fruit. One medium sized strawberry contains about 4 calories and is very low in saturated fat, cholesterol, and sodium. Strawberries are also a good source of folate, potassium, dietary fiber, vitamin c, and manganese.

Summer squash are a subset of squashes harvested when immature so it can be eaten. One medium squash contains only 32 calories and is low in saturated fat, cholesterol, and sodium. It is a good source of protein, vitamin A, K, C, and B6.

A Tomato is the diverse, edible fruit of the tomato plant. One medium whole red tomato contain about 22 calories and is low in sodium, saturated fat, and cholesterol. Tomatoes are also a good source of vitamin E, thiamin, niacin, vitamin B6, folate, magnesium, phosphorus, copper, dietary fiber, vitamin A, vitamin C, vitamin K, potassium, and manganese.

The Turnip is a root vegetable commonly grown in temperate climates throughout the world. One medium turnip contains only 34 calories and is low in saturated fat and cholesterol. Turnips are also a good source of vitamin B6, calcium, phosphorus, manganese, dietary fiber, vitamin C, and potassium.

Watercress is a perennial plant that provides leaf vegetables with a peppery, tangy flavor. Watercress contains only four calories per 1 cup and is very low in saturated fat and cholesterol. Watercress is a good source of protein, folate, pantothenic acid, copper, vitamin A, B6, C, E, K, thiamin, riboflavin, calcium, magnesium, phosphorus, potassium, and manganese.

Watermelon is a vine-like flowering plant with a juicy, sweet fruit, also called watermelon. 154g of watermelon contain 46 calories and is very low in saturated fat, cholesterol, and sodium. Watermelon is a good source of potassium, vitamin A, and vitamin C.

Yellow squash has a mildly sweet and watery flesh that can be used for many recipes. Squash contains 20 calories per 124g and is low in saturated fat, sodium, and cholesterol. It is a good source of protein, vitamin A,, thiamin, niacin, phosphorus, copper, dietary fiber, vitamin c, K, B6, riboflavin, folate, magnesium, potassium, and manganese.

Zucchini or courgette is a summer squash that is treated as a vegetable. One medium zucchini contain only 33 calories and is low in saturated fat, sodium, and cholesterol. Zucchini is also a good source of protein, vitamin A, C, K, B6, thiamin, niacin, phosphorus, copper, dietary fiber, riboflavin, folate, magnesium, potassium, and manganese.

Zucchini Blossoms are the flower of the Zucchini/courgette plant and has many culinary uses.

Seasonal Fruits and Vegetables: 50 Recipes
Fruits and Vegetables Recipes
Apricots Apricot Sorbet
Arugula Butternut Squash Pizza with Cheddar and Arugula
Asparagus Orzo with Peppers and Asparagus
Aubergine Italian Stuffed Aubergines
Basil Basil Parmesan Pot Beans
Beets Moroccan Beet Salad with Tangerines and Cinnamon
Blackberries Blackberry Glazed Salmon
Blueberries Blueberry Cornbread
Broad beans Persian Green Rice with Broad Beans (Sabzi Polo)
Broccoli Jennifer’s Saturday Salad
Carrots Gingery Sauteed Carrots
Cherries Peaches with Balsamic Cherries
Chives Bacon and Chive Potato Salad
Corn Grilled Corn Salad with White Beans and Avocado
Cucumbers Asian Marinated Cucumber Salad
Dandelion greens Chickpeas + Dandelion Greens
Fennel Fennel and Celery Salad
Figs Homemade Fig Jam
Garlic Roasted Garlic Mac and Cheese
Globe artichokes Globe Artichoke with Dijon Mustard Vinaigrette
Green beans Szechuan Green Beans Recipe
Kiwi Kiwi Muffins
Leeks Leeks Braised with Wine and Garlic
Lettuce Wilted Lettuce
Mangoes Mango Caprese Salad
Melons Melon and Proscuitto Salad
Mint Mint Julep Panna Cotta
Nectarines Nectarine Buttermilk Pops
Okra Pickled Okra
Onions Onion Pakora
Papayas Island Papaya Cake
Peaches Tequila Peach Pie
Peas Lemon and Pea Risotto
Peppers Sloppy Joe Stuffed Peppers
Plums Spicy Plum Chutney
Potatoes Potato Bombs
Radishes Butter-Braised Radishes
Rhubarb Rhubarb Gelato
Raspberries Raspberry Swirl Rolls
Sorrel Sorrel Pesto
Spring onions Spring Onion and Watercress Soup
Strawberries Strawberry Summer Cake
Summer Squash Portobello and Summer Squash Lasagna
Tomatoes Quickly Roasted Tomatoes with Balsamic Vinegar
Turnips Spicy White Bean and Turnip Soup
Watercress Gnocchi with Pancetta and Watercress
Watermelon Watermelon, Tomato, and Cucumber Salad
Yellow squash Herbed Summer Squash and Potato Torte
Zucchini Simple Zucchini Frittata
Zucchini blossoms Stuffed Zucchini Blossoms

 

 

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