Humans have eaten seasonally since the dawn of time; foraging berries and roots in Autumn and Winter, and enjoying leafy greens and fresh fruits in the Spring and Summer months. Eating in this seasonal way helped us develop a diverse microbiome, healthy digestion, strong immune system, and even protected us from issues like sunburn and flu. Whilst our ancestors enjoyed these benefits of seasonal eating, somewhere along the way we deviated from this natural way of eating, and instead chose to eat foods shipped from across the world, allowing us to gorge on Summer fruits in December if we wanted to, or Winter fare in Spring.
Benefits of living in alignment with the seasons
Whilst having access to pretty much any food we can imagine is of course a luxury and something to be grateful for, it does come with its downsides. The foods we eat send chemical messages to the rest of the body, telling it which immune cells to activate, which hormones to switch on, and whether to lose or gain weight. When we choose to eat foods that aren’t in season, we become disconnected from nature and the season we’re in, we essentially begin to live out of alignment with the seasons, further disconnecting us from nature. For example, the bacteria in our gut shift from season-to-season, helping us absorb and digest the foods in season according to the time of year – meaning your gut microbes are usually far more efficient at digesting sweet juicy fruits in Summer, and root vegetables in Autumn.
For more guidance on the benefits of seasonal eating…
…read Eating Seasonally: 5 Spring Recipes. Below, you’ll discover the foods in season this Summer, the benefits they give us, plus five seasonal Summer recipes to Enjoy. (If you live in the Southern hemisphere and you’re moving into Winter, you might like to opt for more warming recipes, such as Esther Ekhart’s Homemade Daal, or Irina Verwer’s Toasted Autumn Salad.)
Seasonal nutrients
Summer is an abundant time in nature; elderflower, bramble, borage, wild strawberries, blueberries and bilberries, meadowsweet, stinging nettle and dandelion are all flourishing in the hedgerows, ready to be foraged. On farms and in gardens, this is also the season for juicy berries, cherries, plums, tomatoes, courgettes, new potatoes, fennel, peas and runner beans.
Nature is incredibly clever, in that it gives us exactly what we need, when we need it. Summer is the season when we may experience more ‘oxidative stress’, which simply means the body may experience a little more wear and tear in this season, due to lots of time spent enjoying the outdoors, getting plenty of sunlight, perhaps staying up a little later than usual, and generally just using our bodies more than we would in Winter. Oxidative stress like this is completely normal, but too much can lead to damage. That’s why nature provides us with foods high in antioxidants, which help protect our cells from damage, and can even help slow down the ageing process. The Summer foods highest in antioxidants tend to be blueberries, strawberries, raspberries, peaches, figs and tomatoes, so try to consume these often if you can.
Another way nature gives us exactly what we need if we’re eating seasonally, is by providing foods high in lycopene. Lycopene is a type of antioxidant that specifically helps protect the skin from sun damage, and it can be found in tomatoes, apricots, watermelon, pink grapefruit, red peppers and figs. You’ll get a good dose of lycopene from fresh or sun dried tomatoes, as well as chopped canned tomatoes, or even tomato paste.
The Yin & Yang of the year
As we move from Spring to Summer, we reach the peak of ‘Yang’ energy throughout the year, and we see this reflected in the plants and trees around us too. According to Traditional Chinese Medicine, each season holds a specific type of energetic movement, and Summer is ‘outward’, mirrored in the expansion and blooming of flowers, ripening of fruits, and even in the way we may be more inclined to go out and explore the world around us a little more.
What’s in season in Summer?
Summer foods are high in vitamins and minerals, which not only protect us right now, but prepare our immune systems for the upcoming Autumn and Winter. Enjoy these foods whilst you can; apples, basil, runner beans, peas, tomatoes, cucumber, courgette, blueberries, strawberries, raspberries, celery, cauliflower, beetroot, broccoli, cherries, spinach, shallots, new potatoes, lettuce, radish, summer squash, aubergines, chard, fennel, plums, spring onions, rocket, parsley.
5 Summer recipes
1. Strawberry and Balsamic Summer Salad
This antioxidant-rich salad contains vitamin C from sweet seasonal strawberries, folate and vitamin A from the leafy greens, and the antioxidant vitamin E from sunflower seeds.
The balsamic vinegar is high in anti-fungal compounds and can help balance blood sugar, whilst the feta is a delicious way to boost your B vitamins, protein and beneficial gut bacteria. Basil can even help alleviate anxiety, increase mental clarity and lower inflammation.
Ingredients (serves 4 as a side salad)
- 1 large head of lettuce
- 1 large handful strawberries, halved
- 4 tbsp sunflower seeds
- 1 handful fresh basil
- 100g feta
- Drizzle of balsamic vinegar
Method
- Shred the lettuce, then add to a bowl with the strawberries and basil
- Scatter over the sunflower seeds, crumble the feta and drizzle the balsamic vinegar.
2. Rose & Cardamom Iced Latte
In warmer months, refreshing iced drinks are a little more inviting than warm, indulgent hot chocolates and coffees. This recipe not only physically helps keep things cool, but is emotionally calming and cooling too.
According to Ayurveda, Summer is governed by the ‘Pitta’ dosha, meaning we may become more agitated, angered, inflamed or irritated, so opting for ingredients like this can help keep things in balance. Rose is anti-inflammatory, soothing, calming, hormone balancing, and a tonic for a frazzled nervous system. Cardamom is high in antioxidants, digestion-boosting, also anti-inflammatory, as well as helping boost circulation.
Ingredients (serves 1)
- 1 cup milk of choice
- 1 tbsp edible rose petals
- Crushed seeds of 1 cardamom pod
- 1/2 tsp vanilla extract (optional)
- 1 handful ice
Method
- Add the milk, rose & cardamom to a pan
- Bring to a simmer for 5 mins, then turn off the heat, cover and leave to steep for an hour or overnight. Add the vanilla now if you like.
- When you’re ready to drink, add half the ice to a blender, pour in the milk & whizz
- Pop the other half of the ice in a tall glass, strain over the liquid & enjoy!
3. Super Quick Sardines & Greens Pasta
This recipe is ready in under 10 minutes, providing plenty of protein and omega 3s from the sardines, as well as digestion-boosting benefits from the rocket, and folate and iron from the Spinach.
Sardines are their most flavoursome in Summer, and in June, Sardines are even celebrated with their own festival in Portugal. If you need a quick lunch or dinner recipe with protein, make this a go-to.
Ingredients (serves 2)
- 2 handfuls of spelt penne pasta
- 1 tin wild caught sardines in olive oil
- 1 large handful rocket
- 1 large handful spinach
- 8-10 basil leaves
- Generous pinch of salt and pepper
- Parmesan (optional)
Method
- Cook the pasta for the advised amount of time (usually between 5-7 minutes for this type of pasta)
- Meanwhile, add the sardines and their oil, rocket, spinach and basil to a bowl, and mash together with a fork
- Once the pasta is cooked, drain the water and return to the heat, stirring through the sardine mixture before dividing between two bowls
- Add a generous pinch of salt and pepper, and top with parmesan if you like.
4. Pink Power Smoothie Bowl
Whilst Autumn and Winter mornings may be all about porridge, Summer is a great time to experiment with smoothie bowls; full of nutrients and colour, and no limit to the amount of delicious toppings you could add!
This Pink Power smoothie bowl recipe contains lots of antioxidants, gut-friendly fibre, protein, healthy fats, and hydrating coconut water. Make this into a simple smoothie if you need breakfast on-the-go, or enjoy a slower paced morning by topping with homemade granola and eating with a spoon.
Ingredients (serves 1)
- 1 tbsp chia seeds (soaked overnight in 4 tbsp water)
- 1 scoop protein powder
- 1/2 cup Greek yoghurt
- 1 cup frozen Summer berries
- Splash of coconut water
- Pinch of salt (salt is beneficial for maintaining healthy electrolyte levels if you sweat a lot in the Summer)
Method
- Simply add all ingredients to a blender and whizz
- Top with coconut or homemade granola
5. Grape & Cardamom Soother
This simple recipe can help cool the body down on hot Summer days, as well as soothing acid reflux, inflammation and skin rashes. Black grapes and blueberries are very high in antioxidants, and cardamom can help lower blood pressure and improve digestion.
Ingredients (serves 2)
- 1 handful black grapes
- 1 handful blueberries
- Seeds of 2 cardamom pods
- 2 cups water
Method
Blend everything in a blender, then drink immediately
