5 Seasonal Fruits for Summer & Fall
Let’s celebrate summer fruit! After all, summer and fruit are like peanut butter and jelly; they just go so well together. Perhaps the best part of summer fruits is that they are fresh, less expensive and local.
From a young age, summer and fruits were synonymous. Childhood memories included summer evenings standing over the kitchen sink and biting into a very juicy peach. The juices would run down my cheeks and I felt like I was transported to a fruity heaven. Two words: summer fruits. I also recall sifting through the raspberry bush at Maple Lake seeking these little juicy treasures. There was always so much excitement when we picked a plump, ripe raspberry, checked for bugs, and then popped it in our mouth. Summer fruits, we must enjoy them while we can!
The intention of this blog is to encourage you to savour the fresh fruit of the season and include them in your diet. Today, I will be highlighting my five favourite Ontario summer (and going into fall) fruits. If you would like to read more about the benefit of choosing local foods click here or you can check-out my previous blog on 5 seasonal spring foods to buy.
Check out a dietitian's top 5 summer & fall fruit picks! Share on XMy Five Favourite Summer & Fall Fruits:
Ontario Growing Season
Nutritional Benefits
How to Use
Storage Tips
Blueberries
July- Sept
One serving (1/2 cup):
43 calories
Good source of vitamin C (12% of daily requirement), which helps in the growth & repair of bones, teeth and skin
2 grams of fibre
Contains the antioxidant, anthocyanins which help in the prevention of diabetes, cancer & heart disease
Enjoy on their own
Sprinkle on top of Greek yogurt or cereal
Add to smoothies or homemade popsicles
Enjoy in salads - try my Blueberry Feta Mint Salad or Orange and Blueberry Kale Salad with chia
Store in fridge for 1-2 weeks
Store unwashed in original container or in shallow bowl covered with plastic wrap
Peach
July- Sept
One serving (1 fruit):
59 calories
Good source of vitamin A
(9% of daily requirement) &
vitamin C (16% daily requirement)
2 grams of fibre; helps to feel full for longer and reduces risk for heart disease
Contains the antioxidant, chlorogenic acid, which help fight against aging and cancer
Bake and sprinkle with cinnamon
Grill on BBQ
Add to oatmeal or cold cereal
Waffle or pancake topping
Make a peach salsa
Store in fridge for 3-5 days or in pantry for 1-3 days.
Allow peaches to ripen at room temperature and store in refrigerator in plastic bag
Raspberries
July- Oct
One serving (1/2 cup):
33 calories
Excellent source of vitamin C (27% of daily requirement)
4 grams of fibre; lowers cholesterol & risk of cardiovascular disease
Good source of manganese, B vitamins, vitamin K and potassium
Enjoy on their own
Mix with other berries for a berry salad
Add to smoothies or yogurt, cereal
Use in muffin or baking recipe
Store in fridge for 2-3 days
Store unwashed in original container or in shallow bowl covered with plastic wrap
Grapes
Aug- Sept
One serving (1 cup):
60 calories
Good source of vitamin B6, thiamin, potassium, manganese and vitamin C
Contains resveratrol, an antioxidant which lowers risk of cardiovascular disease
Enjoy chilled grapes on their own
Freeze grapes for a snack or dessert
Great addition to any cheese board
Add to your favourite green salad - like my Grape and Feta Kale Salad
Store in fridge for 1-2 weeks
Store unwashed grapes in perforated plastic bag, remove any bruised/moldy ones first
Pear
Aug- Dec
One serving (1 fruit):
102 calories
Good source of vitamin C (12% of daily requirement)
6 grams of fibre; helps to feel full, lowers cholesterol & risk of cardiovascular disease
Good source of potassium, copper, iron, and folate
Enjoy on their own
Add sliced pears with Brie to sandwiches or try my Brie and Pear salad
Carmelize with some sugar for a tasty dessert
Use while cooking for dishes like braised pork with pear slices
Store in fridge for 5-7 weeks or in pantry for 1-4 days
To extend ripeness, allow to ripen at room temperature and then store in refrigerator in plastic bag
Bottom Line:
We are in peak fruit season and there are so many great reasons to enjoy them! As you can see above, fruits contain a variety of vitamins, minerals, phytochemicals and antioxidants, which help to protect against cancer and other diseases. Including colourful fruits, as well as veggies, whole grains, legumes, lean proteins and limiting processed foods is part of living well and feeling great.
Please share your favourite summer fruits (and memories) as well.
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Andrea D'Ambrosio is a Registered Dietitian, health-enthusiast and adoring foodie. She started Dietetic Directions as a way to share science-based information mixed with inspirational content for lifelong change.
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Hi! I’m Andrea,
Dietitian, health-enthusiast and an adoring foodie. I started Dietetic Directions as a way to share science-based information mixed with inspirational content for lifelong change. I’m all about eating well and loving life.
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