Celebrate Summer at a Farmers Market!

Winter is long gone! Now is the perfect time to load up your kids diets with fruits and veggies. With plenty of fruit stands and farmers markets popping up, it is easy to incorporate more delicious fruits and veggies into your child's diet. Whether at a farmers market or simply at a supermarket, there are many delicious selections as the weather gets warmer. Don't let your fruit go to waste, though! Here are some helpful tips on storing popular fruits as the temperatures creep up.

Apples can be kept at room temperature or in a refrigerator for up to seven days, making them very easy to keep around. They are a great on-the-go snack, and can be baked into tons of delicious recipes as well.

Store bananas at room temperature until they are yellow with some brown spots. Some may enjoy bananas still green, while others prefer them to be almost entirely brown. Freezing bananas is also a great choice in the summer, as they make smoothies super creamy.

Grapefruits keep best at room temperature for one week or refrigerated for up to three weeks. While delicious on their own, try broiling them in the oven with brown sugar on top for a fun twist!

Peaches should be eaten within a few days of reaching desired ripeness and can be stored at room temperature or in a refrigerator. Even though peaches can ripen quickly, don't fear! If your peaches are about to go bad, just bake them into a cobbler for a simple and healthy summer dessert.

One of my favorite summer fruits is the strawberry. Since they are only in season for a short period of time, I always try to get them when I can. Strawberries, like most other summer berries, should be refrigerated for one to three days. They are a great in yogurt, smoothies, baked goods or on their own!

Cherries are best to buy when they are bright red or deep purple, firm and glossy. They usually can remain fresh for up to a week, if refrigerated. They are great as a quick snack on their own, or as a topping for breakfast cereal, yogurt or oatmeal!

Oranges are good for eating for up to two weeks if kept refrigerated. They travel well, making them great to bring on a busy day of errands. If you have a juicer, you could make your own OJ or combine it with other fruits for some variety.

Summery Peach Salsa

With every new season comes a new crop of produce, and summer provides the best array of flavorful fruits to add to your meals. Summer fruits are great in salads and make for refreshing and healthy desserts.

An important thing to remember when eating your fruits is to incorporate a nice array of colors. Each fruit provides a different variety of vitamins, minerals, fiber and phytochemicals your body needs to maintain good health. Below are some of the fruits and veggies that are available locally at the farmers market. Eating seasonally and locally is good for you and the environment. This salsa recipe is a creative way to enjoy peaches as a snack or as a great garnish on any fish, chicken, or veggie burger.


Ingredients

2 tomatoes, chopped

2/3 cup onions, finely chopped
1/2 cup fresh peaches, peeled, pitted and chopped
1/2 cup pears, peeled, cored and chopped
1/8 cup green bell pepper, finely chopped
1/8 cup red bell pepper, finely chopped

1/4 cup balsamic Vinegar

2 tablespoons agave nectar
1/4 cup cilantro
2 tablespoons olive oil

Directions
In a large saucepan, bring to a boil the tomatoes, onions, peaches, pears, green bell pepper, red bell pepper, agave and vinegar. Reduce heat. Stirring frequently, simmer for an hour, or until volume is reduced by half. Store in the
refrigerator until use.


Fruits to include in your diet this summer
Watermelon
This refreshing, crispy pink fruit is a great low-calorie snack! Perfect for a hot summer day, the thirst-quenching fruit is packed with vitamin C. Try making a watermelon slushy. Puree watermelon in the blender, pour it into Dixie cups with spoons facing down and freeze for a couple of hours. Just a few minutes of work gives you a healthy, kid-friendly dessert!

Strawberries, Blueberries and Raspberries
They are great for smoothies, fruit salads and dessert. Nearly all berries are super foods. You can even use these delicious berries in oat muffins, making for a fast and yummy breakfast!

Cantaloupe
These golden yellow melons are delicious! Plus, orange and yellow fruits contain high amounts of vitamin C as well as carotenoids and bioflavonoids. Cantaloupe is great for the immune system, and the beta carotenes will improve your eye sight.

Cherries
Cherries are best to buy when they are bright red or deep purple, firm and glossy. Naturally red foods have been shown to improve heart health and memory function. Foods with vibrant color provide the most nutrition.

Peaches and Nectarines
Make sure to buy your peaches and nectarines when the flesh is firm, as they tend to get ripe fast! Try the peach salsa recipe above over grilled chicken or fish.