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August Produce: A Bounty of Seasonal Fruits and Vegetables
August 1, 2024
August is a wonderful month for fresh produce with a bounty of fruits and vegetables at their peak. Eating in-season August produce ensures the best flavor, nutrients and, often, the best prices.
As summer reaches its peak, gardens and markets overflow with a wide variety of fruits and vegetables at their prime.
Let’s explore some of the top August fruits and August vegetables you should look for, along with the health benefits of eating August produce in season and ways to consume these foods.
August Fruits in Season
1. Watermelon
Juicy and refreshing, watermelon is a quintessential summer fruit with a sweet, crisp texture. Rich in vitamins A and C, antioxidants, and water, watermelon supports skin health and reduces inflammation.
Uses:
- Raw: Enjoy chilled watermelon slices, or blend into smoothies.
- Cooked: Grill watermelon slices for a unique, caramelized flavor.
Recipes:
- Watermelon Feta Salad
- Watermelon Salad with Rosemary & Yogurt
- Hydrating Watermelon Smoothie with Strawberries and Banana
2. Peaches
Peaches are sweet, fragrant and have a slightly fuzzy skin. They come in yellow and white varieties. High in vitamins A and C, fiber, and antioxidants, peaches support digestion and boost immunity.
Uses:
- Raw: Eat fresh, or add to salads and desserts.
- Cooked: Bake in pies, cobblers or grill for a smoky flavor.
Recipes:
3. Plums
Plums are juicy with a tart-sweet flavor and come in various colors, from deep purple to red. Plums are a good source of vitamins C and K, fiber, and antioxidants, promoting heart health and digestion.
Uses:
- Raw: Enjoy fresh, or add to fruit salads.
- Cooked: Make jams, sauces or bake in tarts.
Recipes (add plums to the following):
4. Berries (blueberries, raspberries, blackberries, strawberries)
These small, colorful fruits are bursting with flavor and nutrients. High in fiber, vitamins C and K, and antioxidants, berries support brain health and lower inflammation.
Uses:
- Raw: Add to cereals, yogurt or eat by the handful.
- Cooked: Use in pies, jams or sauces.
Recipes:
5. Figs
Figs are soft, sweet fruits with a unique texture, available in various colors. Loaded with fiber, vitamins A and K, and minerals like potassium and magnesium, figs aid digestion and bone health.
Uses:
- Raw: Eat fresh, or add to cheese platters.
- Cooked: Roast, grill or use in baked goods.
Recipes:
6. Grapes
Grapes are small, juicy fruits that come in red, green and black varieties. These summer fruits contain vitamins C and K, antioxidants, and water, and grapes support cardiovascular health and boost energy.
Uses:
- Raw: Enjoy as a snack, or add to salads.
- Cooked: Roast for a sweet side dish, or make grape jelly.
Recipes:
7. Mango
Mangos are tropical fruits with a sweet, creamy flesh and a large central pit. Packed with vitamins A and C, fiber, and antioxidants, mangos support eye health and immunity.
Uses:
- Raw: Slice and enjoy, or add to smoothies and salads.
- Cooked: Use in salsas, chutneys or desserts.
Recipes:
8. Cantaloupe/honeydew
Cantaloupe, or muskmelon, has a sweet, orange flesh and a netted rind. Honeydew melon is a similar August fruit that also has many of the same benefits.
This fruit holds vitamins A and C, water, and antioxidants, and cantaloupe benefits skin health and hydration.
Uses:
- Raw: Eat fresh, or add to fruit salads.
- Cooked: Grill for a caramelized dessert.
Recipes:
9. Apples
Apples are versatile fruits with a crisp texture and come in many varieties. They are high in fiber, vitamins C and K, and antioxidants, and apples are tied to better heart health and weight management.
Uses:
- Raw: Enjoy as a snack, or add to salads.
- Cooked: Bake in pies, crisps or sauces.
Recipes:
10. Pears
Pears have a sweet, buttery texture and come in green, red and yellow varieties. Pears provide a hearty dose of fiber, vitamins C and K, and antioxidants.
They help aid digestion and have been found to benefit immunity.
Uses:
- Raw: Eat fresh, or add to cheese platters.
- Cooked: Poach, bake or use in tarts.
Recipes:
11. Kiwi
Kiwi is a small, brown fruit with bright green flesh and tiny black seeds. This fruit has vitamins C and E, fiber, and antioxidants, and kiwi helps enhance immune function and the digestive process.
Uses:
- Raw: Slice and enjoy, or add to fruit salads.
- Cooked: Use in desserts or sauces.
Recipes:
12. Pineapple
Pineapple is a tropical fruit with a sweet, tangy flavor and spiky exterior. It’s a fruit high in vitamins C and B6, manganese, and bromelain, pineapple supports healthy digestion and can help reduce inflammation.
Uses:
- Raw: Eat fresh, or add to salads and smoothies.
- Cooked: Grill, roast or use in desserts.
Recipes:
13. Papaya
Papaya has a sweet, musky flavor and soft orange flesh. It provides a good amount of vitamins A and C, fiber, and enzymes like papain.
Papaya is good for the gut and helps the immune system.
Uses:
- Raw: Eat fresh, or add to smoothies and salads.
- Cooked: Use in salsas, chutneys or desserts.
Recipes
14. Nectarines
Nectarines are similar to peaches but have a smooth skin and a slightly firmer texture. A strong source of vitamins A and C, fiber, and antioxidants, nectarines are good for the skin and support digestive health.
Uses:
- Raw: Enjoy fresh, or add to salads.
- Cooked: Bake in pies, crisps or grill.
Recipes:
- Use them in place of or in addition to peaches in any peach recipes, such as this Vegan Blackberry Peach Ice Cream
15. Cherries
Cherries are small, round fruits with a sweet or tart flavor and come in red or black varieties. A fruit that supplies vitamins A and C, fiber, and antioxidants, cherries are a heart-healthy food that supports the cardiovascular system and can combat unhealthy inflammation.
Uses:
- Raw: Eat fresh, or add to salads and desserts.
- Cooked: Bake in pies, tarts or make jams.
Recipes:
August Vegetables in Season
1. Tomatoes
Tomatoes are juicy, flavorful fruits commonly used as vegetables. They come in various sizes and colors.
Tomatoes supply vitamins C and K, potassium, and antioxidants like lycopene. As such, they are good for heart health and may help reduce cancer risk.
Uses:
- Raw: Add to salads, sandwiches or eat as a snack.
- Cooked: Use in sauces, soups or roasted dishes.
Recipes:
2. Zucchini/summer squash
Zucchini is a versatile summer squash with a mild flavor and soft texture. This squash is full of vitamins A and C, fiber, and antioxidants.
Zucchini nutrition is beneficial for eye health and can help with digestion.
Uses:
- Raw: Spiralize into noodles, or add to salads.
- Cooked: Grill, roast or use in breads and muffins.
Recipes:
3. Cucumbers
Cucumbers are cool, crisp vegetables with a mild flavor and high water content. Vitamins K and C, hydration, and antioxidants are nutrients provided by this fruit used as a veggie.
Cucumbers are known to support skin health and hydration.
Uses:
- Raw: Add to salads, sandwiches or eat as a snack.
- Cooked: Pickle, or add to stir-fries.
Recipes:
4. Bell peppers
Bell peppers are crunchy, sweet summer vegetables that come in green, red, yellow and orange varieties. Full of vitamins A and C, fiber, and antioxidants, bell peppers are immune-boosting powerhouses and help sustain eye health.
Uses:
- Raw: Add to salads, sandwiches or eat as a snack.
- Cooked: Roast, grill, or use in stir-fries and fajitas.
Recipes:
5. Eggplant
Eggplant has a slightly bitter flavor and a spongy texture. It comes in purple, white and striped varieties.
Eggplant is high in fiber, vitamins C and K, and antioxidants. It’s well-known to hold cardioprotective properties and may help protect metabolic health.
Uses:
- Raw: Not commonly eaten raw due to bitterness.
- Cooked: Grill, roast, or use in casseroles and dips.
Recipes:
6. Green beans
Green beans are tender, crisp vegetables with a slightly sweet flavor, and they provide a lot of vitamins A and C, fiber, and antioxidants.
Green beans are known to boost eye health and can help enhance digestion.
Uses:
- Raw: Add to salads, or eat as a snack.
- Cooked: Steam, sauté or use in casseroles.
Recipes:
7. Corn
Corn is a sweet, starchy vegetable with kernels that come in yellow, white and bicolor varieties. High in vitamins B and C, fiber, and antioxidants, corn benefits the eyes and supports the gut.
Uses:
- Raw: Not commonly eaten raw.
- Cooked: Grill, boil, or use in soups and salads.
Recipes:
8. Okra
Okra has a unique, slightly slimy texture and a mild flavor. It’s rich in vitamins C and K, fiber, and antioxidants.
Okra can promote digestion and benefit heart health.
Uses:
- Raw: Add to salads, or eat as a snack.
- Cooked: Fry, sauté, or use in stews and gumbos.
Recipes
9. Kale
Kale is a leafy green with a slightly bitter, earthy flavor that contains vitamins A, C and K; fiber; and antioxidants. Kale is a superfood that supports and improves immune function and strengthens bone health.
Uses:
- Raw: Add to salads or smoothies.
- Cooked: Sauté, steam, or use in soups and casseroles.
Recipes:
10. Swiss chard
Swiss chard is a leafy green with colorful stalks and a slightly bitter flavor. It hosts vitamins A, C and K; fiber; and antioxidants.
Swiss chard is a good veggie for cardiovascular health, and it can help move along the digestive process.
Uses:
- Raw: Add to salads or smoothies.
- Cooked: Sauté, steam, or use in soups and casseroles.
Recipes:
11. Spinach
Spinach is a tender leafy green with a mild, slightly sweet flavor, and it is rich in vitamins A, C and K; iron; and antioxidants. Spinach can help protect eye health and possesses anti-inflammatory properties.
Uses:
- Raw: Add to salads or smoothies.
- Cooked: Sauté, steam, or use in soups and casseroles.
Recipes:
12. Carrots
Carrots are crunchy, sweet root vegetables that come in various colors, including orange, purple and yellow. They are high in vitamins A and K, fiber, and antioxidants.
Thanks to these nutrients and more, carrots can help maintain eye health and sustain proper digestion.
Uses:
- Raw: Add to salads, snack on raw sticks or juice.
- Cooked: Roast, steam, or use in soups and stews.
Recipes:
13. Beets
Beets are sweet, earthy root vegetables with deep red or golden flesh. Bursting with vitamins A and C, fiber, and antioxidants, beets are one of the top foods for the heart and are known to fight inflammation.
Uses:
- Raw: Grate into salads, or juice.
- Cooked: Roast, steam, or use in soups and salads.
Recipes:
14. Broccoli
Broccoli is a cruciferous vegetable with a slightly bitter, earthy flavor. Overflowing with vitamins C and K, fiber, and antioxidants, broccoli supports immune function and combats cancer, and it’s a bone-building veggie.
Uses:
- Raw: Add to salads, or eat as a snack.
- Cooked: Steam, roast, or use in stir-fries and casseroles.
Recipes:
15. Cauliflower
Cauliflower is a versatile cruciferous vegetable with a mild, slightly nutty flavor. High in vitamins C and K, fiber, and antioxidants, cauliflower is supportive of cardiovascular health and can boost digestion and gut health.
Uses:
- Raw: Add to salads, or eat as a snack.
- Cooked: Roast, steam, or use as a low-carb substitute for rice and potatoes.
Recipes:
Conclusion
August is a fantastic month to enjoy a wide variety of fresh, in-season produce. From juicy fruits to crisp vegetables, incorporating these seasonal delights into your diet can enhance your meals and boost your health.
Visit your local farmers market or grocery store to find the best of what August produce has to offer.
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