Summer Seasonal Produce + Recipes

With delicious and nutritious produce in season, the summer is the easiest and most enjoyable time of the year to eat healthy! From peaches and berries to peppers and corn, seasonal fruits and veggies are packed with nutrients – and flavor. Check out these “dietitian approved” Summer produce recipes from Good Measure Meals registered dietitian Alissa Palladino to enjoy the best of Georgia summer produce.

Blueberry Oatmeal Muffins

Ingredients:

• 1 cup old fashioned oats
• 1 cup coconut flour
• 2 large eggs
• 2 medium ripe bananas, blended
• ½ cup plain 2% fat Greek yogurt
• ½ milk of choice
• ½ cup pure maple syrup
• 5 tsp. baking powder
• 5 tsp. vanilla extract
• Pinch of cinnamon
• 1 cup fresh blueberries

Instructions:

1. Pre-heat oven to 400 degrees
2. Coat muffin tray with non-stick cooking spray
3. Combine ingredients through cinnamon in a large mixing bowl; stir
4. Fold in blueberries
5. Divide mixture into muffin tray
6. Bake for 20 minutes

Nutrition (per muffin):

Calories: 148 Fat: 3g Saturated Fat: 2g Sodium: 41mg Carbs: 26g Fiber: 5g Sugar: 14g Protein: 5g

Health Benefits:

• Oats provide heart-healthy soluble fiber, which can help lower “bad” LDL cholesterol
• Coconut flour is a fiber-rich alternative to traditional flour, safe for those with gluten-intolerance and supports blood sugar control for those with diabetes
• Blueberries are a potent source of antioxidants, protecting your body from cell damage
• Bananas provide natural sweetness, and potassium- a key mineral that runners need for muscle contraction and is lost through sweat
• Protein-packed Greek yogurt allows you to cut down on fat while keeping muffins moist
• Unlike traditional baked goods, which tend to be high in refined grains and saturated fat, these fiber and protein-rich muffins will keep you satisfied and energized. Perfect for a quick breakfast before a morning run, or an afternoon pick-me-up to fuel for an evening run.

Summer Skewers: Peaches & Peppers

Ingredients:

For skewers

• 2 large peaches, cut into 1 by 1-inch cubes
• 2 red bell peppers, cut into 1-inch squares
• 1 large red onion, cut into 1-inch cubes
• olive oil, for coating
• salt & pepper to taste
• optional: fresh basil
• 6 6-inch or 4 full-size skewers; metal or wood

For balsamic glaze

• 1 cup balsamic vinegar
• 1/4 cup honey

Instructions:

For balsamic glaze:

Combine balsamic vinegar and honey in a small saucepan. Bring to a boil, then reduce heat to low, and simmer for about 10 minutes until mixture is thickened. Set aside to cool.

For skewers:

Wash and chop peaches, bell peppers and onions. Coat with olive oil, sprinkle with salt and pepper. Position produce on skewers. Grill skewers over medium heat until desired browning occurs. Drizzle with balsamic glaze, add fresh basil to ends of skewers if desired.

Health Benefits:

• Eating produce in season means more flavor, higher nutrient content and less environmental impact
• Grilling with olive oil is a heart-healthy preparation method, due to high levels of monounsaturated fat
• Orange and red fruits and veggies are packed with health-promoting antioxidants including vitamin C, lycopene and beta-carotene
• Rich & tangy, balsamic vinegar is a great way to boost flavor without adding sugar, salt or fat
• Cooking with onions allows you to use less salt, which is helpful in managing blood pressure and keeping your heart and blood vessels healthy

These seasonal recipes will satisfy your taste buds while keeping your heart healthy and your energy levels high. Feel free to experiment by swapping in your favorite summer produce. For more healthy recipes, nutrition tips, and inspiration be sure to check out other Good Measure Meals blogs.