raspberries and blackberries
Healthy Eating

Refreshing Summer Fruits

August 23, 2021

As we approach late summer, we just wanted to let you know it’s not too late to enjoy some of the season’s most refreshing fruits! Next time you plan a trip to the farmers market, or pop into the grocery store, check out these fruits for a seriously refreshing snack.  

Watermelon

Benefits

Melons are the fruit with the most water content, at over 90%. This means that snacking on watermelon is a great way to get some extra hydration. 

How to Prepare

While you can just slice up this summer fruit and eat it as-is, we like to have some fun with our food prep. This Melon & Mint Salad is the perfect way to level up this refreshing treat and incorporate another summer fruit favorite — honeydew  — into the mix. 

Strawberries

Benefits

Strawberries are in peak season April – June, making them an early summer fruit, but that doesn’t stop them from being delicious and refreshing into the later summer months! Strawberries — like their counterparts, blueberries and blackberries — are very rich in antioxidants and plant compounds which makes them beneficial for heart health and blood sugar control.  

How to Prepare

You’re probably familiar with the plethora of desserts that star strawberries as a main ingredient, from strawberry shortcake to strawberry cheesecake to a frozen strawberry treat, but have you ever tried incorporating strawberries into your salad? Check out the Kale, Strawberry, and Avocado Salad recipe in Our Favorite Summer Salads blog for a unique and delicious option.   

Cantaloupe 

Benefits

If you’re looking for an amazing source of beta-carotene and vitamin C, then look no further than this late summer fruit! Cantaloupe knocks all other yellow-orange fruits out of the park when it comes to beta-carotene and vitamin C content. With one cup of cantaloupe having as much beta-carotene as carrots and over 100% of the recommended daily value (DV) of vitamin C, this summer fruit is an excellent snacking choice!  

How to Prepare

Want to make a side salad to accompany one of your Snap meals? Well, cantaloupe actually makes an excellent addition to a salad. Try out this recipe for a refreshing salad that also incorporates basil, fresh mozzarella, and onions… yum!

Peaches 

Benefits

Similar to melons and berries, this stone fruit is a very nutrient-dense and hydrating fruit, with nearly 90% of its weight being water. In addition, eating peaches with the skin on may contribute disease-fighting antioxidants like chlorogenic acid to your diet.  

How to Prepare

Infusing peaches into drinks and smoothies is the ultimate way to refresh after a long summer day. Try out this Raspberry Peach Lemonade recipe to accompany your next Snap meal! 

Blueberries 

Benefits

Did you know that blueberries are considered a part of the ‘superfoods’ family because of how many antioxidants and phytoflavinoids are packed into this teeny tiny berry? Not only can blueberries lower your risk of heart disease and cancer, but they are also anti-inflammatory, which means they can be beneficial to reducing the symptoms of any number of chronic illnesses.

How to Prepare

Blueberries make for a great snack throughout the day, but you can also incorporate them into your meals, like adding them to your yogurt or oatmeal for breakfast, adding them to a side salad for lunch, or by creating a blueberry balsamic dressing to add to your proteins for dinner. The possibilities are endless! 

Cherries 

Benefits

Similar to blueberries, cherries have incredible anti-inflammatory properties, which can be beneficial for those with chronic illnesses. Cherries are also a rich natural source of melatonin, which can help positively influence sleep and mood for those who struggle with insomnia. 

How to Prepare

Creating a cherry sauce or a cherry compote is a quick and easy way to incorporate more cherries into your diet. Add this compote to sweet and savory dishes alike, from waffles and pies to salads and pork. 

Mangoes  

Benefits

Another stone fruit that boasts an impressive nutritional profile, the mango is packed with essential vitamins and nutrients. Two of the main nutrients found in mangoes are magnesium and potassium which promotes lower blood pressure levels and a healthier heart

How to Prepare

When it comes to mangoes, the combination of sweet and savory is always a go-to, which is why we love a good mango salsa to complement a dish. 

In addition to their water content making them hydrating and refreshing, all of these summer fruits are also packed with vitamins and minerals. Which makes any of them an excellent snacking choice. Which fruits are you going to pick up on your next shopping trip? 

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