In season summer picks

Refresh your menu with these in season summer picks.

Summer is bursting with fresh produce just waiting to be enjoyed, so get ready to hit your local farmer’s market to see what the sunshine season has in store. The benefits of eating in season and locally, can’t be understated. Not only is food more flavoursome and nutritious when it’s grown locally, but it’s lighter on the purse strings and far better for the environment too. Produce doesn’t have to travel far to reach its destination which means a reduced carbon footprint, along with fewer chemicals needed to preserve the lifespan of produce. With so many goodies at their peak right now, here’s our pick of the season’s best.

Strawberries

Nothing says British summertime quite like a big bowl of strawberries and cream, and the good news is that these juicy berries are literally bursting with nutrients. Per serving, they contain more vitamin C than oranges while boasting a low glycemic index to keep blood-sugar levels stable. This low-sugar fruit is also a good source of fibre and low in calories, and they are rich in antioxidant polyphenols which act as a skin smoother, helping to fight fine lines by repairing damage to skin cells.

How to eat: Enjoy them with lashings of cream or slice and scatter on top of porridge.

Broad beans

These gorgeously green kidney shaped beans are a summer must-eat for vegans and vegetarians due to their high protein content. Broad beans are also high in fibre which helps to keep your digestive system moving while regulating blood sugar levels – and as an extra perk, they are also low in fat and rich in energising B vitamins.

How to eat: Steam a handful of broad beans and add them to a salad with rocket, crumbled feta and beetroot.

Asparagus

At the peak of their growing season in summer, these super spears are rich in B vitamins which naturally help to regulate energy levels. They contain the amino acid asparagine which acts as a natural diuretic to help remove excess fluid from the body. The diuretic-effects can help to alleviate problems like bloating as well as regulating cardiovascular health.

How to eat: Steam a few spears and dip into a soft-boiled egg for a satisfying breakfast treat.

Cherries

Warmer weather means cherry season and these super-sweet ruby-hued berries are packed with health benefits. They are a natural source of melatonin which helps to regulate sleep cycles, so if you’re having trouble catching enough snoozing time, adding cherries into your diet may help. Cherries are also a source of antioxidant anthocyanins which studies link to improved heart health.

How to eat: De-stone and throw a few cherries into a smoothie with milk, banana and protein powder for an energising snack.

Peaches

Biting into a juicy peach on a hot summer day is the ultimate thirst quencher, and this fuzzy fruit is at its ripest from July through to September. Peaches are a good source of vitamins A and C which help to protect against UV rays.

How to eat: Make a summer salad with watercress, peach slices, chopped pecans and crumbled feta.