In-Season Eating: Summer

Nutrition

In-Season Eating: Summer

Following our winter and spring seasonal eating guides, we now bring you our summer edit, full of new ingredients and recipes to try as the weather heats up. When it comes to produce, summer is the UK’s time to shine with ample colourful varieties available in farmers markets as well as grocery stores. Pro tip: just be sure to check the country of origin to make the most of UK produce – it’s a positive move for the environment and economy alike. 

Given we typically have access to whatever fresh produce we want all-year-round, our seasonal eating series from Natural Fitness Food Head of Nutrition Rachel Butcher will help you navigate what’s in season over the coming months. 

Buying directly from a farm shop, local greengrocer or arranging for a seasonal veg box delivery can be an easy way to optimise eating seasonally – we’ve also provided some seasonal recipe ideas below to help you make seasonal fruit and vegetable choices for the coming months. Happy cooking. 

 

JULY

  • Basil

  • Beetroot

  • Blackberries

  • Blackcurrants

  • Blueberries

  • Broad beans

  • Carrots

  • Celery

  • Chard

  • Cherries

  • Chives

  • Coriander

  • Courgettes

  • Globe artichoke

  • Gooseberries

  • Greengages

  • Loganberries

  • Mint

  • New potatoes

  • Onions

  • Raspberries

  • Redcurrants

  • Rhubarb

  • Rocket

  • Salad leaves

  • Spinach

  • Strawberries

  • Tomatoes

  • White cabbage

 

RECIPE IDEA: Broad bean, mint and ricotta bruschetta

Cook time: 10 mins
Serves:
2 people

Ingredients:

  • 1 large handful broad beans (podded)
  • 2 tbsp extra virgin olive oil (plus extra for the bread)
  • Zest of 1 lemon (and a squeeze of juice)
  • 10 mint leaves (chopped roughly)
  • 2 slices of sourdough
  • ½ garlic clove
  • 3 tbsp fresh ricotta
  1. Place broad beans in boiling water for 5 mins, remove and plunge into cold water, then drain and deshell them. 
  2. Put the beans in a small bowl and dress them in the olive oil, lemon zest, lemon juice and most of the chopped mint. Season with salt & pepper.
  3. Toast or grill the bread so that the slices are crunchy on the outside. Rub one side of each slice with the cut side of the garlic clove so that it melts into the bread’s surface. Drizzle with olive oil.
  4. Season the ricotta with salt & pepper then spread onto the garlic toast. Place the dressed broad beans on top, then garnish with the remaining chopped mint.

 

AUGUST

  • Basil

  • Beetroot

  • Blackberries

  • Blackcurrants

  • Carrots

  • Celery

  • Chard

  • Cherries

  • Chives

  • Coriander

  • Courgettes

  • Damsons

  • Fennel

  • Greengages

  • Loganberries

  • Mint

  • Onions

  • Plums

  • Raspberries

  • Redcurrants

  • Rhubarb,

  • Runner beans

  • Spinach

  • Strawberries

  • Sweetcorn

  • Tomatoes


RECIPE IDEA: Chickpeas with carrot and swiss chard

Cook time: 20 mins
Serves:
5 people

  • 1 can cooked chickpeas (or 250g cooked, drained chickpeas)
  • 3 tbsp olive oil
  • 1 onion (finely chopped) 
  • 1 garlic clove (chopped)
  • 400g carrots (diced)
  • 3 tomatoes (skinned, deseeded & chopped)
  • 2 tbsp tomato puree
  • 400g swiss chard (leaves only – discard the stalks or save to use for soup or stock)
  • 1 tbsp mint (finely chopped)
  • 3 tbsp extra virgin olive oil
  1. Season & dress the drained chickpeas with 1 tbsp olive oil, salt & pepper. Set aside.
  2. Heat the remaining oil in a shallow pan, add the onion and cook gently for 15 mins until very soft. 
  3. Add the chopped garlic and carrots and cook slowly for a further 10 mins. Stir in the tomatoes and tomato puree, turn up the heat and cook for 5 mins until reduced enough to coat the carrots.
  4. Add the chard leaves and chickpeas to the pan and cook until the chard has wilted. Stir in the chopped mint, toss together and dress with olive oil. Season and serve.

 

SEPTEMBER

  • Basil

  • Beetroot

  • Blackberries

  • Broccoli

  • Carrots

  • Cauliflower

  • Celery

  • Chard

  • Chives

  • Coriander

  • Courgettes

  • Damsons

  • Fennel

  • Leeks

  • Mint

  • Onions

  • Pak choi

  • Pears

  • Plums

  • Potatoes

  • Pumpkin

  • Raspberries

  • Runner beans

  • Salad leaves

  • Spinach

  • Sweetcorn

  • White cabbage

RECIPE IDEA: Sliced Cauliflower Soup

Cook time: 30 mins
Serves:
4 people

  • 1 onion (finely chopped)
  • 150g potato (peeled & diced)
  • 1 small cauliflower (cut into florets)
  • 1-inch piece fresh ginger (peeled and grated)
  • 1 green chilli (deseeded & finely chopped)
  • 2 pinches turmeric
  • 1 tsp ground cumin
  • ½ tsp ground coriander
  • 2 tbsp light olive oil
  • Small bunch coriander (chopped) – optional
  • 750ml water
  1. In a heavy saucepan, gentry fry the onion in the oil until soft (5-10 mins). Add the ginger, spices and chilli, then the potato and cauliflower. 
  2. Stir to coat with the spices, then add the water. Bring to the boil, then simmer until the vegetables are tender. 
  3. Blend the soup until smooth and serve sprinkled with coriander (if using).

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