June marks the start of summer, and with it, an abundance of fresh produce hitting the stores. If you’re a keen gardener, you can enjoy the benefits of in-season produce from your own yard, but if you’re like me and can barely tolerate houseplants, farmers markets and grocery stores are your go-to places. No matter where you get these summer staples, remember they’re a great way to increase the nutrient density of your meals while putting delicious meals on the table in no time. Here are five nutritionist-recommended items to stock up on in June, most of which are produce, but one might surprise you:
1. Artichoke
As one of the foods richest in fiber, artichokes are in season this month and are the perfect addition to any meal. Eating artichokes as an appetizer provides 7 grams of fiber to help keep you feeling full before your meal. One medium artichoke has just 60 calories and 3.5 grams of protein, plus potassium, an important electrolyte that helps regulate fluid balance in the body.,
Culinary nutritionist and author Wendy Jo Peterson, MS, RDN, is a fan of artichokes and encourages people to include more of them in their diets. “Don’t be afraid of the prep work,” she says. Read this quick guide on how to cook artichokes for a quick guide on steaming, baking, and microwaving them. Then check out these 18 artichoke recipes you’ll want to make forever for even more delicious ideas.
2. Cottage cheese
June is National Fresh Fruits and Vegetables Month as well as National Dairy Month, so Nicole Rodriguez, R.D., owner of Enjoy Food Enjoy Life, recommends adding a dairy staple to your cart this month: cottage cheese.
Cottage cheese is a great way to easily get protein and important nutrients into your diet. One cup of low-fat cottage cheese has 24 grams of protein with only 180 calories. It’s also a good source of calcium, an important mineral needed to keep bones strong and support muscle and nerve function.
The only downside to cottage cheese is that it’s a little high in sodium. If your healthcare professional has advised you to watch your sodium intake, limit yourself to 1/2 cup serving or consider a lower sodium option. Cottage cheese can be enjoyed on its own, but pairing it with seasonal fruit (like peaches or berries) makes a great filling snack.
3. Peach
Stone fruits are a delicious addition to your summer fruit options. Plums, nectarines, cherries, apricots, and peaches are all stone fruits, but Rodriguez is particularly fond of peaches. Not only do peaches offer a natural sweetness, they’re also packed with nutrients: One medium peach contains just 80 calories, 3 grams of fiber, and (surprise!) 2 grams of protein. Plus, the yellowish-orange flesh is sourced from beta-carotene, an important antioxidant that converts into Vitamin A and helps with eye health and immunity. “Peaches can be tossed on the grill alongside some pork tenderloin you’ve got in the freezer for a hearty, flavorful meal,” Rodriguez suggests. Another idea? Grill omega-3-rich salmon alongside peaches in our reader-favorite Grilled Salmon and Peaches with Basil Pistachio Gremolata.
4. Rhubarb
When you think of rhubarb, you might immediately think of your grandma’s rhubarb crisps, but there’s so much more to this summer vegetable. In fact, rhubarb is a great addition to sweet or savory dishes, and a delicious accompaniment to fresh juice. What’s more, rhubarb’s nutritional value is superb: one cup of diced rhubarb contains just 30 calories and 2 grams of digestive-friendly fiber. As you explore this vegetable, be sure to try some of these popular rhubarb recipes.
Peterson encourages you to stock up on this seasonal treat and explore the world of jams, salsas, and even mocktails. “Rhubarb pairs well with in-season berries for a fun, flavorful compote to enjoy over Greek yogurt, toast, or a savory protein,” Peterson says. One of our favorite recipes is Honey Lime Chicken Tenders with Rhubarb Salsa.
5. Strawberries
Strawberries are consistently recommended by nutritionists, and for good reason: One cup serving contains 3 grams of dietary fiber and 85 milligrams of vitamin C (94% of your recommended daily intake), an important antioxidant needed for a strong immune system and collagen production in the skin. Plus, with only 50 calories per serving, it’s a low-calorie treat.
Both Peterson and Rodriguez recommend adding berries to your cart this summer. If you’re making a peanut butter and jelly sandwich, Rodriguez suggests using sliced strawberries instead of jelly. Similarly, Peterson likes to add strawberries to summer salads for a sweet flavor boost. Try this beautiful spring pea strawberry salad for a plant-based twist this summer.
This month’s nutritionist-recommended tips for healthy eating
To plan nutritious meals to kick off summer, follow these tips from Rodriguez:
- Consider items that are shelf stable and suitable for freezing. Fresh foods like fruits and vegetables taste great this time of year, but don’t forget to keep your pantry stocked with staples like canned beans, oats, canned tomatoes, canned fish, and pasta so you have a few different dishes to whip up when the time comes. Even just having frozen vegetables and fruits on hand (yes, even when fresh ingredients are plentiful) is great for cutting out the hassle of prep.
- Buy your kitchen supplies before you go to the store. Buying multiple servings of fresh foods you forgot about increases the likelihood of them going to waste. Before you go shopping, take a quick look at your fridge and pantry to see what you need to use up and think about how you can create a meal using those ingredients.
- Make a plan. Think about how you’ll use what you buy – for example, if strawberries are on sale, consider buying extra. When you get home, wash and chop them into overnight oats with peanut butter or “jelly,” slice them on top of cottage cheese in individual containers, or freeze them immediately for smoothies.
Conclusion
June is the perfect time for summer produce. Fill your cart with in-season berries like beautiful red strawberries, stone fruits like peaches, and popular produce like artichokes and rhubarb. Fresh fruits and vegetables are plentiful this time of year, but they’re not the only things nutritionists recommend stocking up on. Don’t forget to stock up on kitchen staples like cottage cheese to whip up balanced meals in no time.
