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The summer months are upon us which means new, delicious fruits & vegetables are coming into season throughout beautiful Pennsylvania! Buying in-season produce can save us lots of money as it is cheaper than produce that is not in season during this time of the year. In-season produce will also taste better and be packed with more nutrients (vitamins & minerals) as it is harvested at an ideal time and can ripen fully!

Summer Produce in Pennsylvania

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Strawberries are in season late May through June in PA. Strawberries are a great source of Vitamin C which can boost immunity, heal cuts, and keep our gums healthy! Strawberries also contains potassium which can help maintain our blood pressure.

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Peaches are in-season in PA starting July through late August. Peaches are a great source of fiber which aides in digestion and improves heart health. Peaches also contain Vitamin A to promote good eye sight and healthy skin!

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Sweet cherries are in season early June through late July. Cherries are rich in Vitamin C & antioxidants that protect our bodies from cellular damage and can reduce inflammation.

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Squash is in-season mid-June through late August. Squash is a versatile vegetable that can be sautéed, baked, or grilled and seasoned to your liking. It is a great source of Vitamin A (eye and skin health), Vitamin C (immunity), & manganese (bone and brain health).

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Snap peas are in season late June through September. Snap peas are a great source of Vitamin K which promotes bone health and wound healing. They also are rich in folate which is a vitamin needed for cell division and DNA formation in the body.

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Sweet corn is in season early July through late September. Corn is a great source of fiber and Vitamin B1 (thiamin) which keeps your nervous system working properly. It is also rich in magnesium (blood pressure and muscle function) & phosphorus (bone health).

Happy Food GIF by Subway Sverige

Tomatoes are in season early July through mid-October. Tomatoes can be eaten raw in salads or made into sauces & soups! Tomatoes are a great source of Vitamin C (immune support) and lycopene which promotes heart health and lowers the risk of developing certain cancers & heart disease.

Material from this article is sourced from Just Say Yes to Fruit and Vegetables curriculum: Lesson 3, Stretching Food Dollars

Recipe of the Month: Strawberry Shortcake

Ingredients:

  • 1 C flour
  • 1.5 tsp baking powder
  • 3 tbsp vegetable oil
  • 1/2 C low-fat milk*
  • 4.5 C sliced strawberries
  • 1/4 C sugar
  • 1.5 C low-fat yogurt

Directions

  1. Preheat oven to 425 degrees F.
  2. In a bowl, mix flour, baking powder, vegetable oil and milk.
  3. Spoon batter onto lightly greased baking pan to create 3 biscuits.
  4. Bake for 12-15 minutes. Set aside.
  5. In a separate bowl, mix strawberries and sugar.
  6. Cut biscuits in half and to each half with strawberry mixture and top with yogurt.
  7. Refrigerate leftovers.

 

 

 

 

About CAP’s Nutrition Education Program: The Nutrition Education Program (NEP), also known as SNAP-Ed, helps children and families understand the importance of eating fresh, healthy foods through education, cooking demonstrations, and recipe tastings. NEP helps children and families understand the importance of eating fresh, healthy foods through education, cooking demonstrations, and recipe tastings. Experiential learning is used to promote healthy lifestyle changes related to nutrition and physical activity. NEP offers children and adults the chance to try new foods that are healthy and budget-friendly! For more information, visit https://CAPLanc.org/NEP​​​   

About Community Action Partnership (CAP) of Lancaster County   

The Community Action Partnership is Lancaster County’s largest anti-poverty organization, helping low-income families move toward economic empowerment. CAP’s service profile interrupts inter-generational poverty with programs that support families and individuals at every age and place in life, in the areas of education and child development, health and nutrition, household stability, and safety and empowerment. For more information, visit https://caplanc.org​​​.