Life Is a Bowl of Cherries (and Other Summer Fruits and Vegetables)!

Summertime is the height of the growing season, which means that you can find a veritable cornucopia of fruits and vegetables at farmer’s markets. Local, in-season produce tastes fresher than canned or imported fruits and vegetables—it’s also richer in vitamins and minerals. Here’s just a sampling of fruits and vegetables to incorporate into your meals during the summer months:

Cherries: We cannot tell a lie—cherries have been finding their way into American pies since they first arrived with settlers in the 17th century. There are two types of cherries—tart and sweet. Sweet cherries are the kind most commonly found in produce sections and are often eaten raw. Tart cherries don’t last long after being picked, so they are usually canned, dried, or frozen and are often used in pies. Cherries, especially the tart variety, are rich in antioxidants, which can help fight cancer and heart disease. Tart cherries also contain anthocyanins and bioflavonoids, which are effective pain relievers.

Raspberries: These native brambles and members of the rose family have long been favorites of Native Americans. They are rich in vitamin C, antioxidants, fiber, folic acid, and ellagic acid, which is an anti-carcinogen. There are endless ways to use these berries—you can include them in pies and tarts, sprinkle them in muffins and cakes, toss them in salads, purée them for use in chilled soups and smoothies, or use them to add flavor to iced tea and lemonade. If you can’t use your fresh raspberries right away, spread them on a cookie sheet, freeze them for five to six hours, and then transfer them to a resealable plastic bag or airtight container.

Tomatoes: Even though tomatoes are believed to be native to the Americas, they didn’t become popular until the Civil War. They are versatile, delicious, easy to grow, and loaded with vitamin C, as well as vitamin A and potassium. Tomatoes are also the best source of lycopene, an antioxidant which helps prevent certain cancers. Add some spice to your tomato sandwiches by garnishing them with fresh basil.

Corn: Many Native Americans believed corn was a gift from the gods and called it one of the “three sisters” (along with squash and beans) that made up the backbone of their diet. This vegetable is loaded with protein and fiber and also contains beta-carotene, B vitamins, and vitamin C. There’s nothing that says “summer” quite like sweet corn from a roadside stand. It’s worth the extra effort to scrape the corn from the cob for use in chowders, relishes, vegetable medleys, and salads.

Mint: There are as many varieties of mint—spearmint, peppermint, pineapple, orange, chocolate, and more—as there are uses for this aromatic herb. All mint varieties contain menthol, which is believed to aid digestion. Widely used in Italian and Middle Eastern cuisine, mint leaves add a refreshing touch to summer drinks, desserts, and steamed or sautéed vegetables (just be sure to add fresh leaves toward the end of the cooking time).

To get you in the mood for the lazy, hazy, crazy summer days ahead, try the following recipes, which incorporate some of the season’s rich bounty:

• Cherry Pie
• Flaky Pie Crust
• Raspberry Oatmeal Bars
• Raspberry-Lemon Parfait
• Refreshing Spicy Tomato Soup
• Corn and Tomato Salad
• Corn Rice
• Fruit Salad with Papaya Puree
• Peppermint Chunk Ice Cream