In-Season Fruits and Vegetable You Need Need to Be Eating

Eating more fruits and vegetables help us stay strong, healthy and prevent many diseases such as heart disease, diabetes and cancer. Fruits and vegetables contain calcium, fiber, folate, iron, magnesium, potassium and Vitamin A and C, just to name a few key nutrients. People know that eating more fruits and veggies are healthy for them but often think these items cost more than their unhealthy counterparts. Shopping for fruits and vegetables in season is one easy way to keep costs low and keep your consumption up! 

For the summer months in Indiana, there are several items grown right here which helps to keep costs low. Some of the items that are currently in season in Indiana are strawberries, corn, asparagus, beets, broccoli and cherries.

There are a few tips to help create healthy meals and snacks during a busy week:

• Create a menu of the recipes you want to prepare for the week
• Make a list of the items you want to purchase from the store
• Stock staples in your pantry to make a complete meal
• Keep frozen fruits or veggies with no added sugars or sauces in the freezer
• Chop fruits and veggies when you come home from the store for snacks or meals later in the week
• Grow your own fruits and veggies

There are several places to get produce in season right here in Indianapolis. Besides the grocery store, there are farmers markets located around the city including the weekly Tuesday farmers market here on the Eskenazi Health campus. You may also have noticed the Fresh for You Market in the Ingram Micro Mobility Marketplace here at Eskenazi Health which has been stocked with lots of fresh produce available below market price.

Don't know what's in season? Here is a list of fruits and vegetables that are in season each month for the rest of the year:

June 
Watermelons, cantaloupes, strawberries, cherries, blueberries,
peaches, apricots, corn, lettuce

July 
Watermelons, strawberries, cantaloupes, peaches, blueberries,
apricots, kiwis, raspberries, plums, cucumbers, tomatoes, squash,
corn, green beans, lettuce

August
Watermelons, strawberries, cantaloupes, blueberries, apricots,
kiwis, peaches, raspberries, cucumbers, plums, corn, eggplants,
squash, green beans, tomatoes, lettuce

September 
Grapes, pomegranates, pumpkins, eggplants, spinach,
tomatoes, lettuce

October 
Apples, pomegranates, grapes, cranberries, sweet potatoes,
pumpkins, winter squash, broccoli, spinach, lettuce

November 
Cranberries, oranges, tangerines, pears, pomegranates,
persimmons, pumpkins, winter squash, sweet potatoes, broccoli,
mushrooms, spinach

December 
Pears, oranges, tangelos, grapefruits, tangerines, papayas,
pomegranates, sweet potatoes, mushrooms, broccoli, cauliflower

Also need a go-to recipe using some of these in-season veggies? Check out this healthy recipe that is an easy meal for lunch or dinner:

Summer Zucchini, Corn, and Peppers 

Nutritional Analysis:
Serving size: 1 cup
Calories: 108
Total Fat: 3.5 g
Saturated Fat: 0.5 g Cholesterol: 0 mg
Sodium: 16 mg
Fiber: 3.4 g
Protein: 3.6 g
Carbohydrate: 18.8 g

Recipe
1 pound zucchini (about 3 medium)
2 bell peppers, any color
1 tablespoon olive oil
1 large shallot, finely chopped
2 garlic cloves, finely chopped
1 ½ cup corn, frozen and thawed or canned and drained
1 tablespoon herbs, such as parsley, oregano, or tarragon (optional)
Salt and pepper, to taste

Directions:

1. Cut the zucchini and the bell peppers into ½ inch pieces.

2. Heat the olive oil in a large sauté pan over medium heat.

3. Add the shallot and cook until soft, about 1 minute. Add the zucchini and cook for a few minutes, then add the garlic and bell peppers, stirring to combine. Cook until the vegetables are softened and browning.  Add the corn and cook until heated through.

4. Add the herbs, salt, and pepper, if desired, and serve.

This blog post was written by Miaga Witry, an outpatient dietitian at Eskenazi Health. If you'd like to learn more about how to maintain a healthy lifestyle, read about our Healthy Me wellness program.