Welcome to our Guide to Seasonal Eating: Summer Edition!

 

From your year-round farmers market!

It’s summertime, and that means local fields and kitchens are bursting with the season’s huge variety of exciting flavors! Now’s the time to try something new and delicious, knowing it’s as fresh, flavorful, and nutritious as it can be. Not just because it’s local – but because it’s local AND you know who’s growing and making it for you. In this edition of our Seasonal Eating Guide, you’ll learn more about why it pays to know your farmers and food artisans.

Speaking of which: Check out to keep summer’s big harvests from going to waste in your kitchen. And no, it doesn’t require canning skills. When we say easy, we mean EASY. Although if canning’s your jam, you go for it! Click here to read more.

Plus, now that school’s out, we’ll help you entertain the kids in the kitchen. In addition to saving your sanity, you’ll be equipping them with an important life skill. Click here to read more! 

 

Benefits and Uses of Summer Favorites

Summer overflows with fresh local fruits and vegetables, all ready to eat – raw, grilled, roasted, steamed, stir-fried, baked… whatever starts your tractor! 

Read on below to get a taste of what’s in season and some of the benefits of seasonal eating in summertime!

BASIL

Benefits: Source of vitamin K, manganese, magnesium, strong antioxidant and antibacterial qualities. 

Uses: Add to salads, marinades, and pizzas. Sprinkle over berries, ice cream, or a summer cocktail/mocktail. Try basil pesto on a variety of dishes well beyond pasta!

Virginia and Maryland harvest season: May-November.

 

BELL PEPPERS

Benefits: Source of Vitamins C, B6, and fiber. Red peppers contain more than twice as much vitamin C as an orange, plus antioxidants. 

Uses: Add to salads, pizzas, and stews. Stuff them or toss them on the grill. 

Virginia and Maryland harvest season: June-August. 

 

CHERRIES

Benefits: Source of antioxidants with anti-inflammatory qualities, especially the tart variety. 

Uses: Snacks, toppings, or cook them into cakes, pies, and sauces.

Virginia and Maryland harvest season: May-August.

 

 

 

 

EGGPLANT

Benefits: Source of anthocyanins to protect heart health, nasunin to help improve blood flow to the brain, and chlorogenic acid to help prevent cancer. Also supports strong bones, boosts cognition, and protects the digestive system. 

Uses: Add to stir fries and ratatouille. Grill, roast, and bake them.

Virginia and Maryland harvest season: June-August.

 

GRAPES

Benefits: Source of antioxidants and vitamin K. Help prevent blood clots, contribute to strong bones, and support healthy brain function.

Uses: Snack on them fresh or frozen. Add to salads, salsas, or smoothies. 

Virginia and Maryland harvest season: August-October. 

PEACHES

Benefits: Antioxidants, vitamins C & A, and potassium, which helps regulate blood pressure and post-workout muscle recovery. 

Uses: Snacks, cobblers, pies. Add to salads and sweet or savory sauces, or grill them!

Virginia and Maryland harvest season: June-September. 

 

 

 

SUMMER SQUASH

Benefits: Great source of antioxidants, including vitamin C. Promotes a strong immune system and good eye health. 

Uses: Use a spiralizer to make a healthy pasta substitute, chop them up and add raw to a grain salad, or brush slices with olive oil and grill. Bake or add to soups, stews, stir fries, and kabobs.

Virginia and Maryland harvest season: May-September. 

 

SWEET CORN

Benefits: Source of vitamins B1, B5, & C, phosphorus, manganese, folate, ferulic acid, and fiber. Good for the heart, eyes, cancer prevention, and memory enhancement. 

Uses: Boil, steam, roast, or grill. Eat it on the cob or off. Add kernels to salads, soups, and stir fries.

Virginia and Maryland harvest season: June-August. 

 

SWISS CHARD

Benefits: Source of antioxidants. Rich in magnesium which has been linked to control of blood sugar levels, depression, anxiety and migraines. Also has potassium which is linked to reduced blood pressure and bone and muscle health.

Uses: Use it like spinach. Add to salads, soups, stews, stir fries, and smoothies. Wrap sandwiches or burgers.

Virginia and Maryland harvest season: June-August

 

 

TOMATOES

Benefits: An army of antioxidants! And a great source of vitamin C, beta-carotene to support healthy eyes and skin, minerals like potassium and phosphorus to build strong bones and teeth, protect against cardiovascular disease, and reduce blood pressure and inflammation.

Uses: Add to salads, sandwiches, sauces, stews, stir fries, salsas, kabobs, pizza, or just enjoy them plain with a little salt.

Virginia and Maryland harvest season: July-October.

 

WATERMELON

Benefits: Low in sugar, high in vitamins A & C to help lower blood pressure and reduce risk of cardiovascular disease. Also, lycopene which may help protect against UV rays and cancer.

Uses: A refreshing snack, a low-calorie dessert, or add to a salad. 

Virginia and Maryland harvest season: June-August.