On Your Health

Check back to the INTEGRIS On Your Health blog for the latest health and wellness information for all Oklahomans, published three times a week.

Fruits and Vegetables Reaching Peak Ripeness in Summer

Yay, summer! Watermelon and cherries and peaches, oh my. The abundance of fresh fruits and vegetables at their peak ripeness during these warm months makes it easy to eat your way to better health, since they are loaded with vitamins, nutrients and antioxidants. Plus, piling your plate with summer fruits and vegetables can help you slim down thanks to the fiber in produce, which slows the body's absorption of sugar and can help you feel full.

Store your fruits and vegetables right up front in the refrigerator, or in a fruit bowl on your kitchen counter, so you’ll be more likely to reach for them when hunger pains hit.

Without further ado, in alphabetical order, here are the fruits and veggies that reach peak ripeness in summer!

Apples
Apricots
Arugula
Asparagus
Basil
Beans
Beets
Black-Eyed Peas
Blackberries
Blueberries
Broccoli
Cabbage
Cantaloupe
Carrots
Cauliflower
Celery
Celery Root
Chard
Cherries
Chili Pepper
Cilantro
Corn
Cucumbers
Eggplant
Figs
Garlic
Garlic Scapes
Grapes
Green Oniona, Scallions
Greens (Collards, Etc.)
Herbs
Horseradish
Kale
Kohlrabi
Lettuce
Melons
Mushrooms
Okra
Onions
Parsley
Peaches
Peas
Peppers
Plums
Potatoes
Pumpkin
Radishes
Raspberries
Rhubarb
Spinach
Strawberries
Summer Squash
Tomatoes
Watermelon
Winter Squash
Zucchini

Here's a bonus healthy recipe to use some of your fresh fruit bounty!

Peach Berry Crisp

Ingredients

  • 4 peaches, peeled and sliced
  • 1 cup blueberries
  • 1 teaspoon lemon juice
  • 2 tablespoons granulated sugar
  • 1 teaspoon ground ginger
  • 2 tablespoons walnuts, finely chopped
  • 1/4 cup quick oats
  • 1/4 cup flour
  • 1/2 cup brown sugar, lightly packed
  • 1 tablespoon margarine

Directions

Arrange fruit in 8-inch baking dish. Sprinkle with lemon juice, sugar, and ginger. In a medium bowl, measure dry ingredients and cut in margarine until crumbly. Spread over fruit in baking dish, lifting fruit gently so crumbs coat evenly. Bake at 375°F for about 30 minutes or until fruit bubbles and topping is browned. Cool slightly.

Serves 4

Each serving contains approximately 245 calories, 48 g carbohydrates, 3 g protein, 5 g fat, 8 mg sodium, and 3 g fiber.

Subscribe to the INTEGRIS On Your Health blog

Subscribe for weekly emails full of useful and interesting Oklahoma-centric health and wellness info, from the doctors and health experts at INTEGRIS.