Summer seasonal eating – A Clinical Nutritionist’s guide to summer fruits and salads

Key takeaways:

• Seasonal eating in the UK supports health and sustainability: Choosing UK summer fruits and seasonal vegetables like strawberries, peas, and courgettes ensures fresher, nutrient-dense meals while reducing your carbon footprint and supporting local farmers.
• Summer produce offers unique nutritional benefits: UK seasonal vegetables and summer fruits are naturally hydrating foods. Cucumber and melon, and antioxidant-rich options like tomatoes and carrots for example, can support energy, digestion, and natural sun protection during warmer months.
• Healthy summer recipes are simple and satisfying: From vibrant summer salads to light mains and frozen fruit snacks, using what's in season make for easy, delicious, and nourishing summer meal ideas, packed with flavour and with minimal effort.

Summer is the season of abundance – longer days, warmer temperatures, and a riot of colours in both our gardens and on our plates. From juicy strawberries and sun-ripened tomatoes to crisp cucumbers and fragrant herbs, summer offers a feast of flavours and nutrition. It’s the perfect time to embrace seasonal eating, a practice that not only enhances our health but also supports the environment and local economies.

Whether you’re shopping at your local farmers’ market, growing vegetables in your garden, or looking to refresh your diet with light, nutrient-rich meals, this guide will help you unlock the full potential of seasonal summer eating in the UK. We’ll explore the benefits of eating in harmony with the seasons, dive into the most nutritious and delicious summer fruits and vegetables, share practical recipes, and offer tips to make your summer meals both satisfying and sustainable.

What is seasonal eating?

At its core, seasonal eating means consuming produce that is naturally harvested during the same period of the year in which you’re eating it. It’s about syncing your diet with the natural cycles of the earth. In the UK, this might mean enjoying strawberries in June, broad beans in July, or runner beans in August. Unlike imported produce, which is often harvested prematurely and shipped across long distances, seasonal food is typically fresher, more flavourful, and nutritionally dense¹.

UK seasonal eating vs warmer climates

Countries like Spain or Italy benefit from longer growing seasons and more stable climates, allowing for extended harvests of certain crops. In contrast, the UK has distinct seasonal cycles, making it even more essential to make the most of the short but sweet summer growing period. Choosing local and seasonal produce in the UK means supporting regional farmers, reducing reliance on imports, and enjoying fruits and vegetables at their peak².

The importance of local sourcing

Eating seasonally often goes hand-in-hand with eating locally. When food doesn’t have to travel far, it retains more of its nutrients and flavour. It also supports the local economy and reduces greenhouse gas emissions associated with transportation and refrigeration³. Plus, buying locally often gives you access to organic, sustainably grown options and the opportunity to connect directly with the people growing your food.

Why eat seasonally in summer?

Summer is the ultimate time for seasonal eating in the UK. Gardens, farms, and allotments are brimming with produce, and the variety is both inspiring and delicious. But there are more reasons than taste alone to eat seasonally during summer.

1. Nutritional advantages of summer produce

Summer fruits and vegetables are naturally hydrating, energising, and rich in phytonutrients that help us thrive in warmer temperatures.

• Hydration: Foods like cucumber, melon, lettuce, and courgette have a high water content, helping replenish fluids lost through heat and activity.
• Sun protection: Tomatoes are rich in lycopene, and carrots and apricots contain beta-carotene, both of which are associated with natural skin protection and reduced oxidative stress from UV exposure⁴.
• Energy boosting: B vitamins found in peas, new potatoes, and beans play a key role in converting food into energy, ideal for active summer days.
• Digestive support: The fibre content of summer produce supports healthy digestion, which can be especially helpful when routines change during travel or holidays⁵.

2. Environmental and community benefits

Supporting local farmers during their peak season helps reduce food miles and supports more resilient regional food systems. Visiting a pick-your-own farm or a farmers' market also fosters community interaction and a deeper understanding of where your food comes from. Eating seasonally is a small act with wide-reaching impact-from boosting biodiversity to reducing waste and encouraging regenerative agriculture⁶.

What’s in season? Top summer fruits and vegetables in the UK

Let’s take a closer look at the stars of the season, along with nutrition highlights and easy serving suggestions.

1. Strawberries

• Benefits: Packed with vitamin C, fibre, and antioxidants like anthocyanins.
• Enjoy: Add to overnight oats, mix into leafy salads, or blend with mint for refreshing drinks.

2. Tomatoes

• Benefits: Excellent source of lycopene, potassium, and vitamin C.
• Enjoy: Make fresh bruschetta, roast with garlic, or slice into caprese salads.

3. Courgettes

• Benefits: Low in calories, rich in vitamin A and potassium.
• Enjoy: Spiralise into courgetti, grill with lemon zest, or bake into frittatas.

4. Peas

• Benefits: High in plant protein, fibre, and B vitamins.
• Enjoy: Blend into pea and mint soup, scatter over grain bowls, or add to pasta.

5. Lettuce and leafy greens

• Benefits: High water content and essential micronutrients like folate and vitamin K.
• Enjoy: Create base salads, use as wraps, or toss into smoothies.

6. Raspberries

• Benefits: Rich in polyphenols and vitamin C, great for gut health.
• Enjoy: Serve with yoghurt and granola, freeze for cooling snacks, or mix into baked goods.

7. New potatoes

• Benefits: Provide complex carbohydrates, potassium, and vitamin B6.
• Enjoy: Boil and dress with herbs, add to niçoise salads, or roast for summer picnics.

Organic produce: is it worth the extra cost?

Opting for organic food can be a powerful choice for your health, the environment, and animal welfare. But it doesn’t have to be all or nothing. Understanding the benefits of organic farming and knowing where to prioritise your budget can help you make informed decisions.

🌍 Better for the planet

• No synthetic pesticides or fertilisers.
• Improved soil health, which helps capture carbon.
• Reduced pollution of waterways and ecosystems.
• Promotes biodiversity and long-term sustainability⁷.

🐄 Better for animals

• Higher welfare standards with access to outdoor grazing.
• No routine use of antibiotics.
• Natural rearing environments that allow animals to thrive.

🐝 Better for wildlife

• Organic farms support 30% more biodiversity.
• Safer environments for pollinators like bees.
• Maintains healthy ecosystems and natural pest control⁸.

🍏 Better for people

• Lower pesticide residues on food.
• No genetically modified organisms (GMOs).
• Often higher in beneficial nutrients.
• Reduced exposure to antibiotic-resistant bacteria⁹.

What to buy organic? Use the Dirty Dozen guide

If going fully organic isn’t practical, start by switching the most pesticide-laden items. The Pesticide Action Network UK (PAN UK) regularly updates a "Dirty Dozen" list to help consumers prioritise. As of their latest report, these foods are most contaminated:

1. Soft citrus (e.g. tangerines)
2. Oranges
3. Lemons
4. Grapes
5. Pears
6. Pulses (e.g. lentils)
7. Bread
8. Carrots
9. Spring onions
10. Dried beans
11. Peas
12. Green beans¹⁰

Healthy summer recipes: easy ways to enjoy seasonal produce 

Eating seasonally doesn’t require elaborate recipes. In fact, the freshness of the ingredients means you can keep things simple and still enjoy rich, satisfying meals.

Quick summer salad ideas

• Strawberry & spinach salad: Toss spinach, sliced strawberries, toasted almonds, and goat cheese. Drizzle with balsamic glaze.
• Tomato, cucumber & feta salad: A refreshing Greek-inspired mix, perfect with fresh herbs and lemon.
• Courgette ribbon salad: Raw courgette ribbons with lemon zest, olive oil, and a sprinkle of parmesan or toasted pine nuts.

Light mains and sides

• Chilled pea & mint soup: Blend peas, mint, and yoghurt for a refreshing summer starter.
• Grilled vegetable platter: Use courgette, tomatoes, aubergine, and peppers. Serve with tahini or pesto.
• Herby new potato salad: Boil new potatoes, toss with olive oil, Dijon mustard, capers, and chopped herbs.

Sweet summer treats

• Frozen berry bites: Mix Greek yoghurt with raspberries or blackberries and freeze in silicone moulds.
• Fruit skewers: Alternate cubes of melon, grapes, kiwi, and strawberries for a fun, kid-friendly snack.

Storing and preserving tips

• Freezing: Preserve berries, peas, and herbs by freezing in small batches.
• Pickling: Quick-pickle cucumbers, radishes, or onions for added zing in meals.
• Drying: Air-dry herbs like rosemary, thyme, and mint to store for later use.

Final thoughts on how to embrace the flavour of the season

Summer is a wonderful time to reconnect with food in its freshest, most natural form. By focusing on seasonal eating, you not only support your own health with nutrient-rich produce but also promote local agriculture, reduce your carbon footprint, and savour the simple joys of fresh, vibrant meals.

Take time this season to explore your local markets, try a new vegetable, or create a dish inspired by what’s growing around you. Small changes, like building your meals around what’s in season, can lead to lasting improvements in health and sustainability.

We’d love to see what you’re cooking! Tag us on social media with your favourite healthy summer recipes, and if you’d like tailored nutrition advice for the season ahead, book a Deep Dive consultation with one of our expert clinical nutritionists today.

Here’s to a season of vibrant flavours, glowing health, and mindful, delicious eating!

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