Eating with the seasons isn’t just a culinary trend — it’s how our bodies were designed to thrive. When we choose foods that grow naturally in each season, we align with nature’s rhythm, support local agriculture, and nourish our bodies with the nutrients we need most during that time of year.
Summer is all about hydration, antioxidants, and energy. The sun is stronger, our days are longer, and our bodies need more support to stay cool, energized, and protected from oxidative stress.
Looking for healthy seasonal summer recipes? These 5 summer dishes are fresh, hydrating, and super easy to make.
Hydrating Watermelon Mint Salad
Ingredients:
- 4 cups seedless watermelon, cubed
- 1/4 cup fresh mint leaves, chopped
- Juice of 1 lime
- Optional: dairy-free feta alternative (like Violife), sprinkle of sea salt
Instructions:
Toss all ingredients in a bowl. Chill before serving. Refreshing, hydrating, and great for hot days! - Nutritional Highlight: Lycopene for heart & skin health, hydration, vitamin C.
Heirloom Tomato Basil Toast
Ingredients:
- 2 slices gluten-free bread
- 1 ripe heirloom tomato, sliced
- 1 clove garlic, halved
- 2 tbsp olive oil
- Fresh basil leaves
- Sea salt & black pepper to taste
Instructions:
Toast the bread, rub with garlic clove, then drizzle with olive oil. Layer tomato slices and basil. Season and enjoy! - Nutritional Highlight: Antioxidants, vitamin K, immune support.
Zucchini Noodle Stir-Fry
Ingredients:
- 2 medium zucchini, spiralized or thinly sliced
- 1 red bell pepper, sliced
- 1 clove garlic, minced
- 1 tbsp olive oil
- 2 tsp coconut aminos
- Sesame seeds & green onions for topping
Instructions:
Seasonal Summer Recipes – Gluten, Dairy & Soy Free
Sauté garlic in oil, then add zucchini and bell pepper. Cook for 3-4 minutes. Add coconut aminos, stir well, and serve topped with sesame seeds. - Nutritional Highlight: Vitamin A, fiber, blood sugar balance.
Mixed Berry Chia Yogurt Parfait
Ingredients:
- 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
- 1 cup coconut yogurt
- 1 tbsp chia seeds
- 1 tsp raw honey or maple syrup
- Optional: gluten-free granola or chopped nuts
Instructions:
Layer yogurt, berries, and chia seeds. Drizzle with honey and top with crunch if desired. Chill 15 minutes to let chia absorb liquid. - Nutritional Highlight: Antioxidants, fiber, brain and heart support.
Grilled Corn & Avocado Salad
Ingredients:
- 2 ears fresh organic corn, grilled and kernels removed
- 1 ripe avocado, diced
- 1/4 red onion, finely chopped
- Juice of 1 lime
- 1 tbsp olive oil
- Salt, pepper, and cilantro to taste
Instructions:
Mix all ingredients in a bowl and serve cold or at room temperature. Great as a side or taco topper! - Nutritional Highlight: Lutein for eye health, fiber, B vitamins.
I hope your summer is going well and allowing you to enjoy the bounty of fresh foods available to us.
XO,
Terri