Seasonal Eating: The Best Summer Produce for Your Health
Eating Right
June 25, 2025
Seasonal Eating: The Best Summer Produce for Your Health
Man smiling at an outdoor vegetable market

There’s something special about biting into a juicy peach or slicing a sun-ripened tomato in the middle of summer. When you eat fruits and vegetables that are in season, you’re not just getting better flavor — you’re also giving your body a nutritional boost and supporting local growers right here in North Texas.

Here’s a look at the top summer produce you’ll find at local farmers markets and grocery stores, the health benefits they offer, and a few simple ways to enjoy them.

Why Eat Seasonally?

Eating with the seasons isn’t just a foodie trend, it’s backed by nutrition science. Seasonal produce is typically fresher and richer in nutrients. In fact, fruits and vegetables that are harvested at peak ripeness can have more vitamins, minerals, and antioxidants than those grown out of season or shipped long distances.

Plus, when you buy local, you’re supporting nearby farms, reducing your environmental footprint, and often saving money because these foods are in peak supply.

What’s in Season in North Texas This Summer?

Here are some of the standout fruits and vegetables grown and harvested in our region from June through August, according to the Texas Department of Agriculture and local market listings:

Peaches & Stone Fruit

  • Health Benefits: Rich in vitamins A and C, potassium, and fiber. Peaches also contain antioxidants that support skin and immune health.
  • Try This: Slice over Greek yogurt with a drizzle of honey and a sprinkle of granola for a quick, refreshing breakfast.

Watermelon & Cantaloupe

  • Health Benefits: Packed with hydration (over 90% water), vitamin C, lycopene (an antioxidant linked to heart health), and amino acids that may help with muscle recovery.
  • Try This: Cube it and toss with feta cheese, mint, and a splash of lime juice for a summer salad.

Tomatoes

  • Health Benefits: High in lycopene, vitamin C, and potassium. Lycopene has been studied for its role in heart health and protection against certain types of cancer.
  • Try This: Make a quick caprese salad with sliced tomatoes, mozzarella, basil, olive oil, and balsamic vinegar.

Sweet Corn

  • Health Benefits: A good source of fiber, B vitamins, and antioxidants like lutein and zeaxanthin that promote eye health.
  • Try This: Grill corn on the cob, then brush with a little olive oil and sprinkle with chili powder and lime juice for a Tex-Mex twist.

Cucumbers

  • Health Benefits: Low in calories and high in water, cucumbers help with hydration and digestion.
  • Try This: Add thinly sliced cucumbers to water for a naturally refreshing drink or toss them into a tangy vinegar-based salad.

Zucchini & Summer Squash:

  • Health Benefits: Low in calories and full of fiber, vitamin C, and potassium. These squash varieties also contain antioxidants like lutein, which may support eye health.
  • Try This: Slice and sauté with olive oil and garlic, or spiralize into veggie noodles for a light summer pasta alternative.

Bell Peppers

  • Health Benefits: One of the best sources of vitamin C, with antioxidants that support your immune system and skin health.
  • Try This: Slice raw peppers for dipping into hummus or roast them for tacos or pasta dishes.

Okra

  • Health Benefits: A good source of vitamin C, folate, and fiber. Okra also contains mucilage, a natural substance that supports gut health and digestion.
  • Try This: Toss okra with olive oil and roast it in the oven until crispy for a healthy take on a Southern staple.

Eggplant

  • Health Benefits: Rich in fiber, antioxidants (especially nasunin, found in the purple skin), and manganese. Eggplant supports heart and brain health.
  • Try This: Grill thick slices and drizzle with tahini or use in veggie lasagna or Mediterranean-style wraps.

Green Beans & Other Summer Beans

  • Health Benefits: Green beans and shelling beans like black-eyed peas are high in fiber, vitamin K, and plant-based protein. They support bone and heart health.
  • Try This: Blanch green beans and toss with lemon juice and almonds, or simmer shelling beans with garlic and herbs for a hearty side dish.

Sweet Potatoes

  • Health Benefits: Loaded with beta-carotene (a form of vitamin A), fiber, and potassium. Sweet potatoes support immune function, vision, and gut health.
  • Try This: Roast wedges with olive oil and cinnamon for a naturally sweet side dish, or mash with a little plain Greek yogurt for added creaminess.

Where to Shop Local

You can find these fresh summer picks at local farmers markets across North Texas, including:

Many of these markets accept SNAP and offer nutrition incentives through programs like Double Up Food Bucks.

Make It Easy: A Simple Summer Recipe

Summer Peach & Tomato Salad

This vibrant, no-cook salad combines some of North Texas’s best seasonal flavors.

Ingredients:
  • 2 ripe peaches, sliced
  • 2 ripe tomatoes, sliced
  • ¼ cup thinly sliced red onion
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Salt and pepper to taste
  • Optional: Fresh basil and crumbled feta
Instructions:
  • Combine peaches, tomatoes, and onion in a bowl.
  • Drizzle with olive oil and balsamic vinegar.
  • Season with salt and pepper, then top with basil and feta if desired.

Serve chilled as a side dish or light lunch. It’s colorful, hydrating, and full of antioxidants—perfect for hot Texas days.

Here are a few more simple ideas you can make with local produce:

  • Summer Corn and Tomato Salad: Toss fresh sweet corn, cherry tomatoes, and basil with a lime vinaigrette for a bright, healthy side dish.
  • Stone Fruit Salad: Combine sliced peaches, nectarines, and plums with goat cheese and a honey-lemon vinaigrette for a refreshing salad.
  • One-Pot Ratatouille: Sauté zucchini, summer squash, okra, tomatoes, and onions with olive oil and herbs for a comforting, veggie-packed meal.
  • Easy Cucumber and Carrot Salad: Mix sliced cucumbers and carrots with a light dressing for a crunchy, hydrating snack or side.
  • Grilled Veggie Skewers: Thread chunks of zucchini, peppers, and onions onto skewers, brush with olive oil, and grill for a simple, flavorful main or side.

Small Changes, Big Benefits

Adding more seasonal produce to your meals doesn’t mean a complete kitchen overhaul. Try swapping in fresh summer fruits or veggies where you can — on your sandwich, in your smoothie, or as a snack. Over time, these little changes can support your digestion, heart health, immune function, and even your energy levels.

So the next time you’re grocery shopping or visiting your local market, reach for what’s in season. Your body (and your taste buds) will thank you.

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