5 foods to keep in June, according to dietitians

June marks the official start of summer, and with that comes an abundance of fresh produce hitting store shelves. If you have a green thumb, you’ll be able to enjoy the benefits of seasonal produce in your own garden, but for those (like me) who can barely keep their houseplants alive, farmers’ markets and grocery stores are your go-to. choice. Wherever you find these summer staples, remember that they’re a great way to increase the nutrient density of your diet while getting delicious meals on the table in no time. Here are five dietitian favorites you can stock up on this June. And while most are product choices, one of them might surprise you.

1. Artichokes

One of the highest fiber foods, artichokes come into season this month and make a wonderful addition to a meal. Eat an artichoke as an aperitif and you’ll add 7 grams of satiating fiber before you’ve even eaten your meal. A medium artichoke has only 60 calories and contains 3.5 grams of protein, in addition to potassium, an electrolyte important for regulating fluid balance in the body.,

Culinary dietitian and author Wendy Jo Peterson, MS, RDN, is a fan of artichokes and encourages people to add more of them to their diet. “Don’t let the prep work scare you,” she says. For a simple guide on steaming, grilling, and even microwaving, read this simple guide on how to cook artichokes. Then check out these 18 artichoke recipes you’ll want to make forever for even more delicious inspiration.

2. Cottage cheese

Although June is National Fresh Fruits and Vegetables Month, it is also National Dairy Month. Given this, registered dietitian Nicole Rodriguez, RDN, owner of Enjoy Food Enjoy Life, recommends adding a certain dairy staple to your shopping cart this month: cottage cheese.

Cottage cheese is a great, easy way to get more protein and important nutrients into your diet. A 1-cup serving of low-fat cottage cheese provides 24 grams of protein for just 180 calories. It is also a good source of calcium, an important mineral essential for keeping your bones strong and supporting muscle and nerve function.

The only downside to cottage cheese is that it is a little higher in sodium. If a healthcare professional has advised you to watch your sodium intake, limit yourself to a ½ cup serving or consider a reduced sodium variety. You can enjoy cottage cheese on its own or it pairs perfectly with seasonal fruits (like peaches or berries) for a hearty snack.

3. Fisheries

Stone fruits are a delicious addition to the fruit selection during the summer months. While plums, nectarines, cherries, apricots and peaches are all stone fruits, Rodriguez is particularly a fan of peaches. Not only do peaches provide a natural sweet treat, but they also pack a solid nutritional punch. A medium peach has just 80 calories, 3 grams of fiber, and (surprise!) 2 grams of protein. Additionally, its yellow-orange flesh comes from beta-carotene, an important antioxidant that is converted to vitamin A and plays a role in eye health and immunity. “Peaches can be paired on the grill with pork tenderloin that you might have in the freezer to create a hearty and flavorful meal,” recommends Rodriguez. An other idea? Grill omega-3-rich salmon alongside these peaches in our reader-favorite Grilled Salmon and Peaches with Basil-Pistachio Gremolata.

4. Rhubarb

The word rhubarb can instantly transport you to your grandmother’s rhubarb crisp. But that’s not what this summer vegetable is for. In fact, rhubarb makes a wonderful addition to both sweet and savory dishes, as well as a fun, fresh juice for drinks. Plus, rhubarb has a pretty remarkable nutritional profile. One cup of diced rhubarb has just 30 calories, plus 2 grams of digestion-friendly fiber. As you explore this vegetable, consider trying it in one of our popular rhubarb recipes here.

Peterson recommends stocking up on this seasonal gem and exploring the world of jams, salsas, and even mocktails. “Rhubarb pairs great with seasonal berries to create a fun and flavorful compote to enjoy on Greek yogurt, toast, or savory proteins,” says Peterson. One of our favorite recipes is our Honey Lime Chicken Tenders with Rhubarb Salsa.

5. Strawberries

Strawberries are consistently recommended by dietitians. And for good reason: A 1-cup serving contains 3 grams of fiber and 85 milligrams of vitamin C (94 percent of your daily value), an important antioxidant needed for healthy immune system function and collagen production in the skin. Plus, with only 50 calories per serving, it’s a low-calorie sweet treat.

Both Peterson and Rodriguez recommend adding berries to your shopping cart this summer. Making a PB&J? Rodriguez recommends using sliced ​​strawberries in place of jelly. Likewise, Peterson likes to add strawberries to summer salads for a sweet pop of flavor. We recommend trying this lovely Spring Pea Salad with Strawberries for a plant-based twist this summer.

Dietitian-Recommended Tips for Preparing Healthy Meals This Month

Follow these tips from Rodriguez to plan nutritious meals as summer begins:

• Consider items that are more shelf-stable and can be frozen. Fresh foods like fruits and vegetables look so good right now, but don’t forget to stock your pantry with pantry staples like canned beans, oats, canned tomatoes, canned fish and pasta so you can create a few different meals in a snap. Even having frozen vegetables and fruits on hand (yes, even with plenty of fresh meals) can be helpful because they require no prep work.
• Shop for your kitchen before you go to the store. Buying several fresh foods that you had forgotten about increases the likelihood that something will be wasted. Before you go shopping, take a look through your refrigerator and pantry, think about what needs to be used, and see if you can create meals with those items.
• Have a plan in mind. Know what you are going to do with what you buy. For example, if strawberries are on sale, consider purchasing extra. When you get home, wash and chop a few for peanut butter and overnight oat “jelly,” slice them over cottage cheese in individual containers, or freeze them immediately for smoothies.

The essential

June is the preferred period for summer products. Fill your basket with seasonal berries, like beautiful red strawberries, stone fruits like peaches, and other popular produce like artichokes and rhubarb. Fresh fruits and vegetables are plentiful this time of year, but that’s not all dietitians recommend you stock up on. Be sure to include other kitchen staples, like cottage cheese, to help you prepare healthy meals in a flash.