Welcome toThrifty. A weekly column where nutrition editor and registered dietitian Jessica Ball keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make Earth-friendly choices without overhauling your entire life.
There’s a lot of buzz around eating seasonally, but the term may seem a bit vague. In short, produce that’s in season means fruits and vegetables that grow naturally in your area without the use of greenhouses or other methods for adapting the growing conditions. For many people in cold-weather climates, this can be especially challenging. But the summer is one of the most fruitful growing seasons across the U.S., so what better time to take advantage of the produce it provides!
Pictured Recipe:Watermelon, Cucumber & Corn Salad
Along with being healthy for your body and for the planet, choosing seasonal foods can be budget-friendly. When certain foods are in season, they are more available, making them more likely to be discounted at the store. Farmers' markets can also have great deals, especially if you get to know your vendors and what to look for. Supplemental Nutrition Assistance Program initiatives likeDouble Up Food Bucksare also offered at farmers' markets nationwide.
Here are eight fruits and vegetables to keep an eye out for this summer, especially if you’re on a budget.
1. Corn
Corn is a summer staple for a good reason. It is a delicious veggie, whether you steam, boil or bake it. But my personal favorite way to cook it is on the grill, especially during the summer. And even though it can get a bad rap, corn issuper nutritious. It’s packed with fiber, antioxidants and nutrients like B vitamins, iron and potassium, which our bodies need to feel their best. Plus, during the summer, when corn is in season, it’s common for grocery stores to have deals like two ears of corn for $1, so fresh corn can be a great cost-effective way to up the nutrition in your meals.
2. Zucchini
Anyone who gardens this veg probably knows that the early summer is synonymous with having excess amounts of zucchini to harvest. And in my gardening experience, zucchini is a super-productive crop throughout the summer. Even if you don’t garden, you can usually find ample zucchini (and usually different varieties) at the store and farmers' market through June and July, when they are at their peak ripeness and nutrition. Not only is zucchini great as a side when it’s grilled or sautéed, but it’s also a great way to addfiber, vitamins and mineralsto sweeter dishes likeLemon Zucchini BreadorDark Chocolate Chip-Zucchini Cookies.
3. Cucumbers
4. Tomatoes
Nothing says summer quite like a ripe, juicy in-season tomato. Similar tostrawberries in the spring, there is a quite noticeable difference between out-of-season and in-season tomatoes. Every summer, I look forward to taking advantage of not only their flavor but also their abundance. Though they’re incredibly versatile, my favorite way to enjoy them is sliced with a sprinkle of flaky salt and a drizzle of olive oil—to me, it doesn’t get much better than that. But unfortunately, they don’t last very long, so make sure you plan to use what you buy. Some farmers give discounts when you purchase larger quantities, so if you have spare ones, you can preserve their impeccable flavor with our super-simpleNo-Peel Slow-Cooker Marinara Sauce. I always make a big batch to freeze to enjoy summer flavors all year long.
5. Snap Peas & Green Beans
Do you like foods that are crunchy, sweet and refreshing? Then snap peas are for you, and the summer is the time to enjoy them. They’re great eaten raw with ourSpinach-Feta Dip with Dillbut are also delicious sliced as a salad topper. Green beans are another similar veg that’s also super nutritious and in-season in the summer. They’re delicioussteamedorroastedfor salads, sides, soups and more.
6. Watermelon
Similar to cucumbers, watermelonsare a super hydrating fruitthanks to their high water content, making them a no-brainer to enjoy on sunny days or at a potluck. They’re alsopacked with nutrientslike vitamins A and C and calcium, while being low in calories for something light and refreshing. Watermelons can be pretty budget-friendly, too! On average, they only cost around$0.50 per poundand last for a while in the fridge (but be sure to refrigerate them after you slice them).
7. Cantaloupe
Like watermelons, cantaloupes are a great option to have on the counter during the summer months. They are great to slice up and serve over ice at a potluck for a simple and delicious side. Or try them in something more savory, like ourCantaloupe, Arugula & Goat Cheese Salad.
8. Berries
The Bottom Line
Summer is a great month for fresh fruits and veggies, and taking advantage of what the season has to offer doesn’t have to break the bank. From fresh melons to crisp snap peas and juicy tomatoes, there are several budget-friendly fruits and vegetables to keep an eye out for wherever you shop. And check out thesepopular summer dinner recipesfor inspiration on how to put them to good use.
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