Insider’s Viewpoint: Sweet Summer

Fruit can be a great and healthy way to sweeten up your meals this summer. Berries, melons, peaches and cherries are just coming into their best time of the year for price and flavor.

Berries make for a refreshing and lower-calorie treat during the warmer months. They weigh in at only 25-45 calories per half-cup serving and contain fiber. Blackberries are a good source of dietary fiber, containing up to 3.8g of fiber per serving! Berries also contain vitamin C. Blackberries, blueberries and strawberries are recommended sources for antioxidants.

Melons can be a great addition to any summertime meal or gathering as well. Cantaloupe is a good source of vitamins A and C as well as potassium, and watermelon contains vitamin C and lycopene. These nutrients and other naturally occurring phytochemicals in fruits and vegetables appear to act as a natural sunscreen, protecting your skin from the sun’s rays, but still allowing enough sunlight through for your body to produce Vitamin D. Of course, this isn’t a substitute for sunblock, but these healthy foods add an extra layer of protection against sunburn. Don’t just stick with the most-often-eaten melons though! It’s a great time of year to try a variety of melon, adding a sweet and juicy angle to any meal or snack.

7 Summer Ideas for Melons & Berries

  1. Add berries to salads
  2. Add berries or melons to fruit salsas and use to top fish, chicken or lean beef
  3. Explore fruit vinaigrette dressing recipes
  4. Make melon and grape kabobs & dip [Pineapple Yogurt Dip recipe below]
  5. Cut melon in slices, then cut out fun shapes with cookie cutters
  6. Add diced melon to salads and top with a light poppy seed dressing
  7. Make smoothies with a variety of fresh fruit


Pineapple Yogurt Dip

All you need:

  • 1 (8 oz.) tub soft fat-free cream cheese
  • 1 cup plain or vanilla non-fat Greek yogurt
  • 1 (8 oz.) can crushed pineapple in juice, drained
  • 3 tablespoons honey

All you do:
Combine all ingredients together and beat until light and fluffy. Serve with fresh fruit.

Nutrition information per ¼-cup serving: 94 calories, 0 grams fat, 0 grams saturated fat, 4 mg cholesterol, 206 mg sodium, 17 grams carbohydrate, 0 grams fiber, 16 grams sugar, 6 grams protein.

The information in this article is not intended as medical advice. Consult with a medical professional for individual advice.

Recipe Source


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