One of the best ways to enjoy cooking and eating is by incorporating seasonal produce. Liven up your summer meal prep with new recipes and twists on old recipes. The summer selection is vast, colorful, and delicious. This is one of the best seasons for trying new produce. Fresh berries, ripe tomatoes, delicious apples, all are amazing and can be used in so many different styles.
Meal prepping with seasonal produce is not only more affordable but the veggies and fruits are more nutritious and you can support small, local farms. Out of season vegetables have to be grown in greenhouses and tend to require larger companies. Seasonal vegetables also tend to be easier on the environment and more in sync with natural processes.
Starting your summer meal prep journey can be made easier by identifying the vegetables you want to cook with and working backwards, or the flavor. Everyone tends to start with the protein and then matches veggies and herbs that pair well. Flipping this on its head and picking a veggie or two first can really open up new perspectives and experiences.
Summer Seasonal Fruits
- Apples
- Apricots
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Cucumbers
- Honeydew Melon
- Lemons
- Limes
- Mangos
- Peaches
- Plums
- Raspberries
- Strawberries
- Tomatoes
- Watermelon
Summer Seasonal Vegetables
- Asparagus
- Eggplant
- Garlic
- Beets
- Bell Peppers
- Zucchini
- Summer Squash
- Tomatillos
- Avocados
- Carrots
- Celery
- Okra
- Green Beans
- Corn
Other Summer Seasonal Produce
- Lima Beans
- Herbs
- Parsley
- Mint
- Basel
- Oregano
- Cilantro
- Thyme
- Lemon balm
- Chives
Summer Food & Flavor Combinations
Tomato & Basil
Tomato and Basil is a classic combination of flavors especially in mediterranean cuisine. The aromatic sweet flavor of basil pairs perfectly with the acidic taste of tomato complimenting both and providing a harmonious balance. Often used in sauces or soups, these two ingredients are easy to use, easy to balance, and brings out the best in so many other ingredients.
Fish & Citrus
Citrus is a great way to enhance the flavor of fish or seafood. Summer meal prep with fish and citrus is light and refreshing which is great for hot, sunny days. The zesty flavor from lemons, limes, or oranges, compliment the richness of the fish. The citrus can be used as a drizzle after cooking, a glaze, a zest, or cooked with the seafood. Ceviche is a perfect option for no-cook meals. The vibrant flavors will add something special to any summer meal prep.
Avocado & Eggs
The creamy combination of avocado and eggs provides a nutrient-dense and versatile addition to a meal. The velvety texture of the avocados pairs well with eggs that are scrambled, poached, or fried. Avocados are full of healthy fats while the eggs offer protein and other vitamins. The fats and protein together will fill you up quickly and leave you feeling full longer, which is why it’s popular for breakfast but it’s far more than that. You can add it to salads, make a sandwich out of it, or pair it with chicken and veggies for a full meal.
Berries & Yogurt
No all summer meal prep has to be savory. Adding berries to yogurt is a fantastic sweet treat that is also nutritious. Plain or honey greek yogurt is a good base and pairs well with many different types of fruit, although berries tend to be the go-to option. Yogurt is a good source of protein and probiotics while the berries provide antioxidants and vitamins. Add a bit of granola for some fiber or fresh honey for a slightly sweeter taste. This is a desert that you can have for breakfast and be set up for a great day.
Zucchini & Lemon
As a side or as a place to start for a vegetarian meal, zucchini and lemon is delicious and pairs well with tons of other food. The light, fresh flavors of both will elevate other ingredients and offer a healthy side option. The sweet taste of the zucchini and acidic flavor of lemon lifts the flavors of both for a balanced combination. Add zucchini and lemon to noodles with olive oil for a delicious and easy meal. You can add chicken for a bit of protein as well. Perfect for summer meal prep on hot days that need a fresh dinner.
Cucumbers & Dill
Most commonly used with pickles, cucumber and dill doesn’t have to be pickled to be delicious together. The light, sweet flavor of cucumbers is balanced with the slightly tangy notes of dill for a flavor combination that is invigorating. Most commonly used in salads or sauces like tzatziki but it can work as a side or as a garnish. This will add depth to a dish elevating the other ingredients and highlighting flavors you may have otherwise not noticed. Try it with grilled chicken or fish and enhance your summer meal prep.
