Denver, Colorado – As summer officially kicks off in June, the abundance of fresh produce hitting store shelves provides a golden opportunity to embrace healthy eating habits. Whether you have a green thumb or struggle to keep plants alive, exploring the seasonal offerings at farmers’ markets and grocery stores can elevate your meals with nutrient-dense ingredients. Here are five dietitian-recommended favorites to consider stocking up on this month.
Artichokes, a high-fiber food, make a delightful addition to any meal with their nutritional benefits. With just 60 calories and 3.5 grams of protein in one medium artichoke, these vegetables also offer potassium, a vital electrolyte for regulating fluid balance in the body. Culinary dietitian Wendy Jo Peterson supports incorporating more artichokes into diets, emphasizing their nutritional value and versatility in cooking methods.
Cottage cheese, a dairy staple, provides an easy way to increase protein intake and essential nutrients. A 1-cup serving of low-fat cottage cheese delivers 24 grams of protein and is a good source of calcium for maintaining strong bones and supporting muscle and nerve function. While cottage cheese may be higher in sodium, opting for reduced-sodium varieties or smaller portion sizes can still make it a nutritious choice for snacks or meals.
Peaches, part of the stone fruit family, offer a sweet and nutritious treat with just 80 calories in one medium peach. Rich in fiber, protein, and beta carotene, peaches contribute to eye health, immunity, and a flavorful addition to various dishes. From grilled peach pairings to refreshing fruit salsa, peaches can be incorporated creatively into both sweet and savory recipes for a well-rounded meal experience.
Rhubarb, often associated with classic desserts like rhubarb crisp, holds its own in the culinary world with its versatility. This vegetable brings only 30 calories and 2 grams of fiber per cup, making it an excellent choice for adding depth to dishes or creating unique beverages. From jams to savory salsas, rhubarb opens up a world of culinary possibilities when paired with seasonal fruits or proteins.
Strawberries, a staple in many dietitians’ recommendations, provide a low-calorie sweet treat packed with fiber and vitamin C. With 3 grams of fiber and 85 milligrams of vitamin C per cup, strawberries support immunity and skin health. Whether sliced into a sandwich, added to salads, or frozen for future use, strawberries offer a versatile and nutritious ingredient for various culinary creations.
To make healthy meals a breeze this month, consider dietitian-recommended tips such as stocking up on pantry staples, shopping from your kitchen, and planning ahead to maximize fresh produce and essential items like cottage cheese. By incorporating these seasonal favorites and strategic meal planning, you can enjoy a summer filled with delicious, nutritious meals that support your well-being.