Some of my favorite fruit varieties are coming into season — I’m counting the days until the first peaches hit the farmers market stands. While I enjoy the simplicity and satisfaction of a fresh piece of summer fruit, I equally enjoy incorporating fruit into recipes and festive snacks ideas, and my family enjoys the variety as well. Some of our go-to favorites include watermelon slices speared onto Popsicle sticks — and speaking of which, we love making our own. It’s a great way to use up fruit that may be a bit past its prime. Simply puree the fruit and then freeze the mixture in Popsicle molds or small cups to create an all-natural, no-added-sugar treat your whole family will love. Speaking of frozen fruit: One of our favorite summer snacks is frozen grapes. Simply wash, dry and freeze grapes to create a sorbet-like snack that’s refreshingly sweet. From roasting strawberries and grilling stone fruits to piling berries into your blender for a smoothie, the possibilities are endless and inspiring.
I asked a few of my dietitian pals their favorite uses for the up-and-coming bounty of summer fruit, and here’s what they said:
“I love to muddle fruit in my cocktails and mocktails. Watermelon muddled in sparkling water or blackberries muddled in a white wine spritzer are really refreshing, and you benefit from some added fiber and antioxidants.” — Lauren Harris-Pincus, MS, RDN, of Nutrition Starring YOU blog
[See: 8 Great Farmers Markets.]
“During the summer months I puree fruits such as peaches, raspberries and plums, and then freeze them in individual ice cube trays to use the rest of the year for baking, making a fruit topping for pancakes and to use on grilled meats such as chicken.” — Jessica Levings, MS, RDN, of the Balanced Pantry Blog
“I love to use abundant summer fruit to make quick dressings for salads. Most people think of topping a salad with fruit, but never using it to make a dressing. I finely chop whatever fruit is in season (strawberries are one of my favorites) and add it to a small saucepan with a bit of water. I cook down until thick, stir in fresh herbs (basil is yummy with the strawberries), salt and a touch of oil and balsamic vinegar. It livens up salads and makes use of all the fresh fruit you have on hand.” — Regan Jones, RD, of Healthy Aperture and The Recipe Redux
[See: Unusual Uses for Greek Yogurt.]
“Although I love mango all year round, it’s in summer that I truly appreciate this succulent, sweet and juicy fruit. Aside from an amazing taste, mangoes provide a wealth of over 20 important vitamins and minerals including potassium, vitamin K and folic acid. As a refreshing and creamy sauce for poultry or fish, my family loves when I combine mango with some of our favorite foods, like avocado, mint, honey and bell peppers. This wining combo can be placed alongside chicken or turkey or cooked in the oven or BBQ grill atop a piece of salmon.” — Bonnie Taub-Dix, RDN, author of “Read it Before You Eat It”
“I love adding cubes of watermelon and cantaloupe to a traditional caprese salad (of tomatoes, fresh mozzarella and basil.) I toss it all together and drizzle with olive oil and add a little salt and black pepper. The sweetness of the fruit matches the sweetness of the tomatoes, making it an easy and delicious summer side dish.” — Deanna Segrave-Daly of Teaspoon of Spice and The Recipe Redux
[See: Unusual Uses for Avocados.]
“I recently grilled pineapple spears to go along with an Asian-marinated turkey tenderloin recipe. I love how the sugars in fruit caramelize and add a subtle sweetness. When peaches are in season we cut them in half, grill them and drizzle with a good quality balsamic vinegar. Also, grilled strawberries, toasted nuts and goat cheese on top of a salad add a special touch. True confession: I sometimes stuff a dark chocolate chip in the hole of a fresh raspberry for a treat.” — Janice Newell Bissex, MS, RDN, of The Meal Makeover Moms
More from U.S. News
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The Best Diets to Prevent — and Manage — Diabetes
Dietitians’ Favorite Creative Uses for Summer Fruit originally appeared on usnews.com
