By Julie Hutter, RD, CDE
With warmer weather and the smell of barbeque in the air, an abundance of fruits and vegetables are available to us locally.
Enjoying in-season* produce has many benefits. Seasonal produce is at its freshest which maximizes flavor, provides important nutrients to support our health, and reduces our environmental footprint. Purchasing in-season produce also helps to support our local communities and farmers. In-season produce is also more widely available at local grocery stores and tends to be less expensive than out-of-season varieties.
There are many low-potassium fruit and vegetables to enjoy in the late summer months. These include:
July
- Fruits: apricots, blackberries, blueberries, cherries, gooseberries, pears, plums, raspberries, Saskatoon berries, strawberries, watermelon
- Vegetables: broccoli, cabbage, carrots, cauliflower, corn, cucumber, lettuce, peppers, snow/green peas, onions, radishes, summer squash, yellow/green beans
August
- Fruits: apples, apricots, blackberries, blueberries, cherries, cranberries, gooseberries, grapes, pears, plums, raspberries, Saskatoon berries, strawberries, watermelon
- Vegetables: broccoli, cabbage, carrots, cauliflower, corn, cucumber, eggplant, lettuce, peppers, snow/green peas, onions, radishes, summer squash, yellow/green beans
September
- Fruits: apples, blueberries, cranberries, grapes, pears, plums, raspberries, strawberries, watermelon
- Vegetables: broccoli, cabbage, carrots, cauliflower, corn, cucumber, eggplant, lettuce, snow/green peas, onions, radishes, summer squash, yellow/green beans
You might be wondering “What can I do with this in-season produce once it’s in my home?” Produce is quite versatile, and can often be enjoyed between appetizers, entrees and dessert! Below are three ways to enjoy strawberries:
#1: In a beverage
Seasonal Berry Refresher from https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/seasonal-berry-drink/
Quench your thirst, and beat the summer heat, with this colourful pink drink.
#2: In a salad
Zippy Strawberry Salad from https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/zippy-strawberry-salad/
This seasonal salad pairs the sweetness of strawberries with the crunch of grapes, pretzels and almonds, providing great texture and of course flavour. Add animal-protein or a low potassium legume choice to create a balanced meal, or serve on its own as a side dish.
#3: In a dessert
Fresh Berry Fruit Salad With Yogurt Cream from https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/fresh-berry-fruit-salad-with-yogurt-cream/
Enjoy this refreshing dessert using only strawberries or combine various in-season berries. An added benefit of this dessert is that it makes eight servings, so it’s perfect to serve to a group at a summer holiday party or BBQ.
*In-season produce may vary depending on your location and access to fresh fruits and vegetables in your area.