11 In-Season Fruits to Enjoy This Summer
Canadians have a short window to enjoy locally grown fruit, so we need to make sure we savour every opportunity. Here's what's in season now.
Apricots: In season July through August
This juicy fruit is a great source of beta-carotene, Vitamin C and potassium, as per Foodland Ontario. Make our Apricot Lamb with Shredded Cabbage for Sunday dinner, Apricot and Run Brioche Pudding for dessert, Apricot and Pecan Muffins for breakfast, or Red Cabbage Salad With Apricots for a side dish.
Blueberries: In season July through September
We’ve been popping blueberries for ages for their heart-helping flavonoids, but those same antioxidant-rich compounds offer serious brain benefits, too. For a refreshing recipe, this Wild Blueberry Sorbet is worth making tonight for dessert.
Cherries: In season June through July
Cherries may be a great source of fibre and antioxidants, but they’re also one of the top foods that can keep you hydrated. Note: One cup of pitted cherries contains 127 mL water.
Gooseberries: In season July through August
These guys earn a big gold star for their impressive cardio-protective properties. Thanks to their naturally high levels of pectin, gooseberries are a fantastic source of soluble fibre, which research suggests can help lower “bad” (LDL) cholesterol and high blood pressure associated with heart disease. And you’ll get about one-quarter of your daily fibre needs in a mere 65-calorie cup.
Grapes: In season August through September
Grapes are an excellent source of vitamin C, fibre and potassium. What’s more, the nutrients in grapes could protect against cancer, cardiovascular disease and other conditions, according to Medical News Today. Grapes make an extra refreshing summer treat when enjoyed frozen, but they’re also delicious in our Lentil Spinach Salad with Feta and Grapes and in our Grape Mocktail.
Nectarines: In season August through September
Like oranges, nectarines are a great source of vitamin C. Foodland Ontario suggests reaching for a nectarine over a peach if you like the taste but favour a firmer, less squishy fruit. Our favourite way to enjoy nectarines? Glazed and served with waffles.
Peaches: In season July through September
Sweet, soft and juicy, peaches are hard to resist—especially when they’re in-season and extra tasty. A single peach contains 3 grams of fibre and is packed with vitamins A and C. Try our Peach Smoothie and our Peach Caesar Salad, and make sure you’re not making these mistakes when shopping for peaches.
Plums: In season July through October
Plums and prunes aren’t just good for extra fibre, they’re also disease-fighting powerhouses. Plus, plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk of type 2 diabetes. Find out more about the health benefits of plums.
Raspberries: In season July through October
When raspberries are in season, they taste as good as candy. They’re a great source of fibre and vitamins A and C. When buying, choose dry and firm berries—not soft, and watch out for mildew, says Foodland Ontario. Try our antioxidant-rich raspberry smoothie bowl or our Rasberry Orange Blossom Sorbet.
Strawberries: In season May through September
Not only are these sweet symbols of summer a low-calorie treat, but they can also help protect your complexion from the effects of the sun. Strawberries contain a unique cocktail of ellagic acid and anthocyanin antioxidants that works to prevent wrinkles and repair UV damage by blocking the destructive enzymes that break down collagen. Here are more reasons why you should add this fruit to your diet.
Watermelon: In season July through September
Everyone’s favourite summer fruit boasts a whole lot of vitamin B-6 and is rich in lycopene. It contains over 90% water, making it an excellent fruit to reach for to help prevent dehydration. Try it in our Watermelon and Feta Salad—you’ll want to remake it over and over.
Next, find out the best way to clean pesticides off your fruit.