Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet August Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN
As summer peaks, August brings an abundance of fresh, flavorful produce to your local markets. Eating seasonal and locally grown fruits and vegetables supports your community and ensures you’re enjoying the freshest, most nutrient-dense foods available. This month, the variety of produce is vibrant and plentiful, making it the perfect time to experiment with new recipes or enjoy your favorite dishes with nature's best ingredients.
Here’s a guide to what’s in season this August, so you can make the most of your grocery haul and savor the rich flavors of summer.
Why should you Shop locally and eat Seasonally?
Reduced Carbon Footprint
Support Local Farmers
Best Flavor
Peak Freshness
Nutrient Rich
Variety for Gut Health
Dietary Diversity
Gut Health
Now, let's delve into the seasonal produce August offers for your Mediterranean diet grocery list:
I highly encourage you to use this and my Mediterranean Diet Grocery List Blueprint to help you plan your next shopping trip!
Vegetables
Tomatoes: Juicy, ripe, and full of antioxidants, perfect for salads, sauces, or just eaten fresh. My favorites are heirloom tomatoes that come in different shapes and colors!
Bell Peppers: Crisp and colorful, ideal for grilling, stir-fries, or raw in salads. They are great as a snack with your favorite summer dip.
Zucchini & Summer Squash: Versatile and tender, great for grilling, roasting, or spiralizing into noodles.
Eggplant: Meaty and rich, perfect for roasting, grilling, or making baba ghanoush. Try my Syrian recipe here!
Cucumbers: Refreshing and crunchy, perfect for salads, pickling, or as a hydrating snack.
Corn: Sweet and juicy, a staple for summer barbecues and salads.
Herbs & Greens
Basil: Aromatic and flavorful, great for pesto, salads, or as a garnish.
Mint: Cooling and refreshing, perfect for teas, salads, and desserts. I love pairing it with feta and watermelon!
Cilantro: Bright and citrusy, ideal for salsas, salads, and garnishes.
Arugula: Peppery and tender, perfect for salads or as a pizza topping.
Spinach: Mild and nutritious, great for salads, smoothies, or sautéing.
Watercress
Roots
Beets: Earthy and sweet, great for roasting, salads, or juicing.
Carrots: Crisp and sweet, perfect for snacking, roasting, or in salads.
Radishes: Peppery and crisp, great for salads, garnishes, or pickling.
Fruits
Berries:
Strawberries Raspberries
Blueberries
Blackberries
Stone Fruits:
Cherries
Peaches
Apricots
Plums
Nectarines
Melons:
Watermelon
Cantaloupe
Honeydew
Others:
Mango
Figs
Grapes
Cactus
passion fruit
papaya
Peaches: Juicy and sweet, perfect for eating fresh, in desserts, or grilling.
Plums: Tart and sweet, ideal for snacking, baking, or making preserves.
Melons: Refreshing and sweet, perfect for snacking, salads, or smoothies.
Berries: Blueberries, raspberries, and blackberries are at their peak, perfect for snacking, baking, or adding to yogurt.
Grapes: Sweet and juicy, great for snacking, salads, or freezing for a cool treat.
Try New Recipes Using Seasonal Ingredient
I hope this list inspires you to take action by incorporating these seasonal ingredients into your meals. Whether it's a simple summer salad, a vibrant mixed berry bowl, or a savory zucchini and tomato stir-fry, the possibilities are endless. Seasonal produce not only enhances the flavor of your dishes but also supports your health and the environment.
On The Blog Mediterranean Diet Recipes using May Seasonal Produce:
Arugula :
Cucumbers:
Radish:
Mayazbites Word of Encouragement and Call to Action:
As you start to embrace seasonal and local eating, remember that every small choice you make can have a meaningful impact. You don't have to go all out along as you are trying! This can be by trying out a new seasonal veggie or opting for a seasonal favorite. Whether you're browsing your neighborhood farmer's market or selecting produce at your local grocery store, try to prioritize seasonal ingredients that reflect the abundance of each season. By nourishing your body with the bounty of the earth and supporting local food systems, you're not just enjoying delicious meals – you're contributing to a healthier, more sustainable future for yourself and generations to come. Start incorporating seasonal and local foods into your diet today, and experience the countless benefits they have to offer.
Kindly,
Maya Oueichek, MBA, RDN
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