Summer Seasonal Fruit and Vegetables

By author photo Laura Ford

health

There’s nothing better than spending the warm summer months enjoying all the beautiful seasonal fruit and vegetables. Some of my favourites include eating bright jewel-like cherries on Christmas Day, devouring cold watermelon and pineapple slices on the beach, or adding sweet sun-ripened tomatoes to salads. Aside from the taste, seasonal produce is at its nutritional peak, it’s also more cost effective, and buying seasonally can be a great way to support your local farmers.

Enjoying a range of different summer fruits and vegetables is also a great way to increase your intake of water, fibre, vitamins, minerals, antioxidants and phytonutrients. Eating from a range of different brightly coloured fruits and veggies also means that you’re incorporating a wide range of phytochemicals, as each different colour indicates higher levels of certain plant pigments. These pigments give fruits and veggies their distinct colour and are also linked to a range of health benefits too.

Red fruits and veggies are high in lycopene which is an antioxidant that helps to keep our heart healthy. Orange/yellow fruit and veggies contain beta-carotene which is important for eye health. Green fruits and veggies contain a range of phytochemicals that have anti-cancer compounds including carotenoids, indoles and saponins. Blue/purple fruit and veggies are high in anthocyanins which help reduce the risk of cancer and heart disease. White fruit and veggies contain allicin which has antibacterial properties.


So what fruits are in season over summer?

  • Berries – blackberries, blueberries, loganberries, strawberries, raspberries
  • Citrus fruit – lemons, limes, oranges
  • Grapes
  • Lychees
  • Mangoes
  • Melon – honeydew, rock melon, watermelon
  • Pineapple
  • Stone fruit – apricots, cherries, nectarines, peaches, plums,

What vegetables are in season over summer?

  • Asparagus
  • Beans
  • Capsicum
  • Celery
  • Chilis
  • Corn
  • Cucumber
  • Eggplant
  • Lettuce
  • Pumpkin
  • Snow peas
  • Spinach
  • Tomatoes
  • Turnip
  • Zucchini

Enjoy all the tastes of summer in this delicious Summer Fruit Salad recipe.



Summer Fruit Salad

Serves: 2

1 serve = 1 Fruit serve on the Jenny Craig Program

Ingredients:

  • ½ cup strawberries, chopped
  • ½ cup blueberries
  • ½ cup watermelon, chopped
  • ½ cup mango, chopped
  • 1 passionfruit
  • Juice from ¼ lime
  • Fresh mint to garnish

Method:

1. Combine all ingredients together in a bowl and stir gently.
2. Serve as a snack or with Jenny Craig Toasted Berry Muesli and natural low fat Greek yoghurt for breakfast.
3. Enjoy!

 

start your journey now

related articles

  • Why it’s important to put yourself first – and how to do it

    By author photo Megan Blandford

    Putting yourself first is all about meeting your own needs and wants. Here’s why it’s important, and how you can start this great new habit.

    Read More
  • The Importance of Getting Enough Sleep

    By author photo Jenny Craig Team

    According to the Sleep Health Foundation, the average adult requires approximately eight hours of sleep each night...

    Read More
  • Benefits of Eating More Plant Foods

    By author photo Jenny Craig Team

    When it comes to good nutrition, few will argue that eating more foods from plants is a good thing. By plant foods I’m referring to foods that are of plant origin...

    Read More

On Rapid Results Max, Members lost an average of 6 kgs in the first 4 weeks!#