🫐🍓It’s summer, and so many delicious fruits are in season! From berries to melons, there’s an abundance of fresh, vibrant options to choose from. 🍇Here are some tips on what to buy and how to incorporate these fruits into your healthy diet each day, including cooking veggies and meat with fruits like pineapple.

🍍 What to Buy:

1. **Berries**: Strawberries, blueberries, raspberries, and blackberries are in peak season.

2. **Melons**: 🍉Watermelon, cantaloupe, and honeydew are refreshing and hydrating.

3. **Stone Fruits**: 🍑Peaches, plums, cherries, and nectarines are juicy and flavorful.

4. **Citrus**: 🍊Oranges, lemons, limes, and grapefruits add a zesty touch.

5. **Tropical Fruits**: 🥭Pineapples, mangoes, and papayas bring a taste of the tropics.

🍑🍍🥭How to Incorporate Fruits into Your Diet:

1. **Smoothies**: Start your day with a nutrient-packed smoothie. Blend berries, a banana, and some spinach with a splash of almond milk for a delicious, refreshing breakfast.

2. **Salads**: 🥗Add fruits like strawberries, blueberries, or mango slices to your salads. They pair well with leafy greens, nuts, and a light vinaigrette.

3. **Snacks**: Keep a bowl of fresh fruit on the kitchen counter for easy snacking. Apple slices with peanut butter or a handful of cherries make for a satisfying, healthy treat.

4. **Desserts**: Substitute heavy, sugary desserts with a fruit salad or a yogurt parfait topped with fresh berries and a drizzle of honey.

5. **Infused Water**: Enhance your hydration by adding slices of lemon, lime, or cucumber to your water. You can also try combinations like watermelon and mint or pineapple and basil.

6. **Grilling**: Grilled peaches or pineapples make a delicious addition to your summer barbecues. Simply slice and grill for a few minutes to bring out their natural sweetness.

7. **Breakfast Toppings**: Add fresh berries or banana slices to your morning oatmeal, cereal, or yogurt for a nutritious start to the day.

8. **Salsas**: Create a fruity salsa with diced mangoes, pineapples, or peaches. Pair it with grilled chicken or fish for a sweet and savory combination.

9. **Cooking with Veggies and Meat**: Fruits can add a unique twist to your cooked dishes.

    – **Stir-fries**: Add pineapple or mango chunks to your vegetable stir-fries for a burst of sweetness.

    – **Kebabs**: Skewer pieces of chicken, bell peppers, and pineapple for a delicious and colorful kebab.

    – **Glazes and Sauces**: Create a pineapple or orange glaze for roasted meats, adding a tangy flavor to your meats.

    – **Baking**: Incorporate fruits like apples or peaches into savory dishes, such as stuffing for poultry or baked alongside root vegetables.

Enjoy the abundance of summer fruits and the vibrant flavors they bring to your meals. Not only will your taste buds thank you, but your body will benefit from the vitamins, minerals, and antioxidants these fruits provide.

Marva Riley

RN, Author, Holistic Health Advocate

International Speaker


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