Summer Fruits are Nutrition Superheroes and Easy Fruit Parfait Recipe

Summer Fruit Parfait

A summer parfait is fresh, tasty and good for you!

If you’re like me, you look forward to the drippy, sweet, juicy fruits of summer.  They come in so many varieties from blackberries and blueberries to plums, peaches, watermelon, cantaloupe, and even figs. I can’t imagine not loving fresh, summer fruits and eating them every day. Can you?

Nutrition Superheroes

If you look at the nutrient density of summer fruits, you will see why I call them superheroes. They give us fiber, vitamins, minerals, and healthier carbohydrates. Mostly because of their antioxidants like vitamins A and C, summer fruits help reduce inflammation in our bodies. And, summer fruits help strengthen our immune systems, too. You can’t beat that if you want to feel great and keep your heart healthy.

Flavor Superheroes

Another thing I adore about summer fruits, and maybe you do too, is their sweet flavors. When you enjoy a big bowl of cut-up and mixed up summer melons, or a summer fruit parfait (please try the recipe below), your taste buds will literally do a happy dance. When you take a big bite out of a tree-ripened peach or some fresh picked blueberries – then you understand why the nutrition is simply a bonus. The flavors of summer fruits are really what ‘sells them’ to kids, to grandmas, to teens, college students, and adults of all ages. We love sweet flavors and summer fruits deliver in a huge way.

How to Expand Your Summer Fruit Choices

Depending where you live, your summer fruits will come into season sometime from late May through September. More northern areas like the northern Midwest, Northeast US and Canada have later fruit seasons than the Southwest, Southeast US and places south of there. I encourage everyone to eat a wide variety of summer fruits and I hope you enjoy them all. Here is a neat resource showing which fruits are in season around the Northern Hemisphere during June, July and August.

Easy Summer Fruit Parfait Recipe

Here’s a recipe you can use as your colorful summer breakfast, refreshing summer snack, or stunning summer dessert!

Makes 2 servings

  • 3/4 cup Blueberries or Raspberries
  • 3/4 cup Watermelon or Cantaloupe, cut into bite-size pieces
  • 1 large Peach or Nectarine, cut into bite-size pieces
  • 3/4 cup Greek style yogurt, plain, 0% fat
  • 2 teaspoons Honey
  • 2 tablespoons Walnuts, chopped (leave out if you have a tree nut allergy)
  1. Wash all fruits in cool, running water from the kitchen sink. Pat dry with a clean cloth or paper towel.
  2. Peel the melon and remove seeds. Then cut into bite-size pieces.
  3. Peel the peach/nectarine, or leave the skin on. Remove seed and cut into bite-size pieces.
  4. Mix together all prepared fruits in a medium bowl.
  5. In a separate, small bowl, measure out the yogurt and honey and stir up.
  6. Get out a see-through parfait glass, or regular glass. Or, use a see-through cup for kids.
  7. Make layers with the mixed fruits and honey-sweetened yogurt.
  8. Sprinkle the nuts on top and enjoy.

Nutrition per 1 serving: 200 calories; 12 grams protein; 3 grams fiber

If you like this recipe, then try this Easy Green Apple Recipe, too!

What summer fruits do you like and how do you work them into your quick meals and snacks?