Keep it cool with tasty summer recipes

Fruits & vegetables in summer

Many fruits and vegetables are in season during the summer and are lower in cost. Here are some fun and inexpensive ways to incorporate more fruits and vegetables into your diet.

  • Each week choose a fruit or vegetable that is on sale for your family to try. Purchase 1 or 2 pieces of fruit or vegetables and have a tasting party. Try nectarines, peaches, plums, kohlrabi, or cauliflower.
  • Shop at a farmer's market. Choose fruits and vegetables your family enjoys. Try new ones in small quantities. 
  • Visit a farm stand or local garden which sells produce. Sometimes you can pick your own strawberries, carrots, etc., for a lower price.
  • Whether at the store, farmer's market, or farm stand, let children help you choose fruits and vegetbales. Let them pick, wash, peel, and prepare the food.
  • Try freezing extra produce so it does not go to waste. Many cookbooks give directions for freezing or contact your local Extension office for information.

Ideas for cool summer meals

  • 'Gourmet' Sandwiches: Fill whole wheat pita bread halves with lettuce, tomatoes, apple slices, hummus, avocados, meats, cheese, etc.
  • Tuna Salad: Mix a can or package of tuna, chopped celery, chopped onions, black pepper, and light mayonnaise or plain yogurt.
  • Taco Salad: Lettuce, beans, tomatoes, cheese, salsa, corn tortilla chips, etc.
  • Zucchini 'Noodles' with Spaghetti Sauce: Shred, grate, or cut raw zucchini into long, thin strands that resemble noodles and serve with spaghetti sauce. Add white beans or cooked lentils for protein.
  • Tuna & White Bean Pitas: Whole wheat pita bread halves filled with tuna, tomatoes, white beans (canned, drained and rinsed), olive oil, lemon juice, and other vegetables as desired.


A plate with a piece of toast topped with avocado and egg, with a halved avocado next to the plate.


Avocados are best when the skin is almost black, and the avocado feels soft. Cut the avocado in half. Remove the large pit in the middle. Use a large spoon and scoop the green flesh out of each half. Chop into bite-sized pieces.

Featured Recipes

Garden Vegetable Frittata

Preheat oven to 350°F. In a large bowl, whisk eggs with milk,salt, and pepper. Warm oil in a 9-inch oven-proof skilletover medium heat (if no oven-proof skillet is available, use a regular skillet and have 9-inch pie pan available). Add onion, bell pepper, and garlic. Sauté until onion is translucent, about 7 minutes. Stir in spinach and quinoa and sauté for 1 minute. Remove from heat and add tomatoes and egg mixture to vegetables (transfer mixture to pan if using).Place skillet (or pie pan) in center of oven. Bake for 12 minutes. Cover the top with cheese and bake for another 3 minutes or until cheese is melted. Remove from oven and let sit for 5 minutes.


Harvest Vegetable Salad

Wash all vegetables. Trim or peal as needed. Cut into bite-sized pieces.In large bowl, combine all salad ingredients.In a small jar with a tight-fitting lid, combine alldressing ingredients and shake well.Pour dressing over vegetables and stir to coat.Cover; refrigerate 1 to 4 hours to marinate, tossingoccasionally. Add salt to taste (no more than 1/4 teaspoon), if desired.