Summer Meal Planning | Seasonal Eating 101

With longer, warmer days, summer truly is peak season for fresh, flavorful fruits and vegetables. It's the perfect time to shake up your meals with healthy ideas the whole family will enjoy, from the kids to grown-ups! Dig into pickling and prepping with Penny Crumpton, RDN, CDE, with Cone Health Nutrition & Diabetes Education Services at Reidsville, in this WFMY 2 Your Well-Being Q&A.

Can "eating seasonally" really improve my health?

"As an avid gardener and a provider of lifestyle medicine, I couldn't agree more with the value of fruits and vegetables," says Penny. Eating in season provides a wealth of fiber, vitamins, minerals, and water content. This vibrant produce can help you:

• Lower cholesterol
• Lower blood sugar
• Lower blood pressure
• Maintain a healthy weight
• Improve digestive health

What can I meal prep?

Breakfast Ideas:

• Oatmeal with Berries: A fiber-rich start! Top your oatmeal with plenty of fresh berries and a dollop of greek yogurt for added protein.
• Fresh Fruit Bowls: A simple and refreshing bowl of cantaloupe or mixed berries.
• Savory Egg Scramble: For a hot meal, sauté whole veggies like onions, green peppers, mushrooms, and spinach with egg whites. Serve with whole wheat toast and a slice of fresh watermelon.

Lunch Options:

• Caprese Salad: Perfect for a light lunch. Layer sliced tomatoes, fresh mozzarella, and basil, then drizzle with balsamic vinaigrette.
• Spinach or Kale Salad: A hearty base for any salad that can be cooked for a hot lunch.
• Mediterranean Salmon Patties: Pair these with a fresh spinach salad for a protein-packed and satisfying meal.

Dinner Suggestions:

The grill is your best friend for summer dinners! Penny recommends using a flat-top grill for ease and versatility.

• Grilled Veggie Medley: Toss squash, zucchini, eggplant, and even some grilled fruit with a little seasoning.
• Grilled Fish: Pair your grilled vegetables with fresh fish like salmon for a complete meal.
• Sweet Potatoes:High in fiber, and help you feel full while controlling blood sugar.

Snack Recommendations:

Many summer fruits are packed with water, making them perfect for staying hydrated in the heat.

• Grapes (especially frozen!)
• Watermelon
• Cantaloupe
• Honeydew

What about spoiling foods?

Summer picnics and cookouts are fun, but food safety is crucial when you spend a lot of time outdoors.

• Keep Cold Foods Cold: Transport cold foods in a cooler with ice packs, maintaining a temperature of 40°F or below to prevent bacterial growth.
• Keep Hot Foods Hot: Serve grilled foods at 140°F or higher. Use a thermometer to check temperatures and keep dishes in the oven, on the grill, or on the stove until serving.

How do I know if fruit is ripe?

Penny's secret to choosing ripe, in-season fruits? Use your senses!

• Smell: This is your most important sense. For melons and pineapples, a sweet aroma indicates ripeness. Flip a pineapple upside down and smell the bottom for sweetness.
• Sight: Look for bright colors and plumpness in berries. For watermelon, look for a "yellow belly" – the spot where it rested on the ground – which signifies sweetness.
• Touch/Size: Penny has a unique trick for watermelon: if the width of the stripes is about two fingers wide, it's likely at its peak maturity and sweetness. For peaches, smell them for ripeness and check for any bruising or indentations.

How do I wash and store produce?

Once you get your produce home, proper storage is key to extending its freshness.

• Dry First: Gently dry your vegetables and fruits. Many people wash their produce first, but that should come later.
• Ventilated Containers: Store produce in a ventilated container in your crisper drawer. Avoid storing them in the plastic bags from the grocery store, as this traps moisture and promotes bacterial growth.
• Wash Just Before Use: "That moisture is going to break down the berries," Penny warns, sharing a cautionary tale of washed strawberries molding overnight. Wash your produce right before you're ready to cook or eat it.
• Washing Technique: You can lightly wash produce with a solution of one part vinegar and three parts water to help reduce pesticides. Avoid soaking for long periods, as this can also encourage bacteria.

Bonus Ideas!

Looking to try something new on the grill? Penny suggests these surprising additions:

• Eggplant
• Plums
• Figs
• Pineapple
• Watermelon
• Beets

Next Steps

Change your eating habits with a licensed, registered dietitian at Cone Health. Explore nutritional counseling for specialized care plans, or take a class at Cone Health MedCenter Greensboro at Drawbridge Parkway Teaching Kitchen!