What’s in season: September produce guide

Seasonal produce - a variety of September produce, including apples, peppers, pumpkins, corn, and zucchini

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As each new month arrives, it’s fun (and healthy!) to consider creative ways to incorporate seasonal produce into your routine. These peak-ripeness fruits and veggies are often grown closer to where you’re buying them, and for a variety of reasons, in-season produce can be more affordable than its hot-house or imported counterparts. Knowing what's in season is not only a great way to enjoy produce when it’s at its most delicious, but also a simple way to make produce the star of your grocery budget. Let’s see what’s in store this month.

September's best produce: Vegetables in season right now

In September, we welcome the fall season and celebrate National Potato Month, so it’s fitting that sweet potatoes begin to emerge around now. As we move into autumn, pumpkin season also begins, and veggies like eggplant, carrots, beets, green beans, corn, celery, and cucumbers are still in season. Plus, spinach and artichokes are back for their second harvest of the year, which means there are plenty of delicious, in-season meal options this month.

Artichokes

Almost all commercially grown domestic artichokes are grown in California, which might be why the artichoke is California’s official state vegetable. More than 65 percent of all California's chokes are grown in Castroville, a small town in Monterey County, California. So, it makes sense that Monterey County launched an Artichoke Trail, and Castroville hosts an annual Artichoke Festival, both of which celebrate creative artichoke dishes and encourage visitors to learn more about this delicate flower that acts as a veggie.

But artichokes are more than festival fodder. They’re also very good for you. Artichokes are low in calories and are an excellent source of fiber (about 5 grams per 3 oz. serving) and a good source of copper and folate. They also contain a bit of potassium, magnesium, protein, and Vitamin C. All great reasons to try fresh artichokes this month!

How to choose and store artichokes

To choose fresh artichokes, my grandmother used to swear by the “squeak test”—give the artichoke a little squeeze, and if it squeaks, it’s fresh. But you can also look for firm artichokes with tightly packed leaves that are heavy for their size and deep green in color. Just be sure to avoid artichokes that have soft spots or dark stems. And to make sure your fresh ‘chokes last for up to a week, you’ll want to store them in the refrigerator. You’ll know that your ‘chokes don’t have a lot of time left if you notice the leaves starting to spread.

How to prepare artichokes

It’s true that fresh artichokes can seem tricky to prepare and eat. But it’s a lot easier than it seems. In addition to the edible heart and stems (peel those stems, and they’re delish!), you’ll also find edible meat on the petals/leaves of the ‘choke. To eat the petals/leaves, simply pull them away from the body of the ‘choke and, with your teeth, scrape the base of the petal (where you see the soft, pulpy bit). To find the heart, scoop out and discard the furry center. And to eat the stems, simply peel and enjoy.

Of course, artichoke stems and hearts can also be steamed, roasted, grilled, or sauteed. They’re great in salads, soups, pasta dishes, frittatas, and casseroles. You can even stuff these versatile veggies with brown rice, whole wheat couscous, or lean proteins.

Looking for a few tasty recipes? Try these ideas:

Roasted Baby Artichokes with Parsley and Mint (Food & Wine)
Grilled Artichokes (Eating Well)
Roasted Artichoke Hearts (Greedy Gourmet)

Beets

Along with Swiss chard, beets are one of four cultivated types of Beta vulgaris, a flowering plant in the amaranth family. While Swiss chard is cultivated to produce lush leaves, beets are cultivated to produce those colorful roots. The entire beet is edible and nutritious, including its roots, greens, and stems. Beets are a good source of fiber, folate, and manganese, and beet greens and stalks are good sources of Vitamins A, C, and K.

How to choose and store beets

Beets are commonly available in the standard deep red color, as well as golden (orange) and Chioggia (candy-stripe) varieties. A larger beet with a hairy taproot—the thin, pointy tip—will be fibrous, so choose small or medium-sized beets with a hairless taproot. Look for skins that are deep reddish brown or purple (for red and Chioggia beets) or dark orange or brown (for golden beets). Beets should feel firm and have smooth skin. Avoid mushy, soft, wrinkled, shriveled, or rough-skinned beets.

If beet greens are still attached, look for beets with bright green tops that show no signs of browning or wilting. Cut off the beet greens to use in salads, sautés, or smoothies, and keep them wrapped in damp paper towels inside a plastic container or bag in the crisper drawer.

Beetroots can be stored in the refrigerator’s crisper drawer for up to two weeks. Wrap them in a moist paper towel and store them in an airtight container before refrigerating.

How to prepare beets

Beet greens can be eaten as you would kale or spinach. Enjoy raw in salads or blended in smoothies. You can also add beet greens to pasta or rice dishes at the end of cooking; the heat of the dish will cook the greens. They’re even tasty when steamed or sautéed. As for beetroots, they’re delicious when pickled, boiled, steamed, or roasted. You can eat cooked beets on their own, add them to salads, or blend them to make soup or hummus. For a simple but flavorful side dish, wrap beets in foil (skins on) and roast in a 350F oven for about an hour. Cool slightly and remove the skin—it will slide right off, leaving a perfectly roasted beet you can slice or cube.

Looking for a tasty recipe? Try these dishes from The Healthy Cook Kate Sherwood:

Want even more unique options? Try these creative ideas from Eating Well:

Bell Peppers

Colorful peppers for sale at an Oregon farmer's market — Tamela - stock.adobe.com

Unlike other pepper varieties, bell peppers do not produce capsaicin, the natural alkaloid that creates the heat present in every other pepper, from jalapenos to Carolina reapers. And though bell peppers come in red, orange, yellow, and even purple varieties, every bell pepper was once green. As bell peppers mature on the vine, they change color.

Depending on the color, bell peppers have slightly different nutritional profiles. But one standout nutrient remains consistent across bell peppers of all kinds: One medium bell pepper provides at least 100 percent of your recommended daily value of Vitamin C.

How to choose and store bell peppers

Since bell peppers sweeten as they ripen, red, yellow, and orange bell peppers will be sweeter than green bell peppers. No matter which color you choose, look for peppers that are vibrant in color, unblemished, and firm to the touch. Avoid bell peppers that are starting to wrinkle or that have soft, mushy, or moldy spots. Store your bell peppers in the produce drawer of your refrigerator and enjoy within seven days.

How to prepare bell peppers

Bell peppers can be enjoyed raw, steamed, blanched, boiled, grilled, or roasted. Enjoy sliced bell peppers (seeds and membranes removed) as a healthy snack—with or without hummus. Bell peppers make a great addition to salads, rice and pasta dishes, casseroles, soups, stews, and stir-fries. For a simple side dish that can double as a salad, sandwich, or wrap addition, remove the seeds and membranes of your bell peppers, slice into ½-inch strips, and saute in a small amount of olive or canola oil over medium heat until just tender. Season with a little salt and pepper and any additional seasonings you like. Try herbs and garlic or chili powder with cumin for a fun twist.

Looking for a few tasty recipes? Try these bell pepper dishes from The Healthy Cook Kate Sherwood:

Carrots

Though there are different varieties of carrots, those baby carrots you find at the supermarket aren’t baby versions of any of them; they’re actually mature orange carrots that are machine-cut, peeled, and buffed into bite-sized carrots. And carrots aren’t just orange; they come in a variety of colors, such as white, red, yellow, and purple. In fact, scientists believe that orange carrots weren’t cultivated until the 1400s; before that, humans were primarily eating the yellow and purple varieties.

No matter the color, carrots are a healthful snack. They are an excellent source of Vitamin A and a good source of fiber.

How to choose and store carrots

Choose firm, evenly shaped carrots that are bright in color. Avoid carrots that are cracked, split, limp, mushy, or moldy. If your carrots still have their green tops, look for vibrant carrot greens that have not started to wilt or decay. Store unwashed carrots in a plastic bag in the refrigerator’s produce drawer for up to two weeks. Cut off carrot greens before refrigerating, but don’t throw them out; they’re delicious!

How to prepare carrots

Raw carrots can be a crunchy and satisfying snack, but they can also be added to salads and used instead of crackers to enjoy hummus or yogurt dips. And carrots are also wonderful when roasted, grilled, steamed, blanched, boiled, or added to soups and stews. Cooked carrots are great additions to pasta dishes, rice dishes, casseroles, and stir-fries. For a simple side dish, toss carrots with a bit of olive oil and roast at 425F for 20 to 25 minutes or until caramelized and fork tender. Add fresh herbs and a squeeze of lemon for an extra zing.

Looking for a few tasty recipes? Try these hearty dishes from The Healthy Cook Kate Sherwood:

Celery

Though many supermarkets carry celery year-round, the peak season is August through October. Celery, a plant in the parsley family, was revered by many civilizations. In ancient Rome and China, celery was used (most likely unsuccessfully!) to treat ailments; the Greeks and Romans adorned winning athletes with celery wreaths; and ancient Egyptians used celery wreaths to honor their dead. That’s an herbaceous veggie with a lot of history!

Celery is more nutritious than you might think. With a 95 percent water content, celery can help hydrate you. Plus, a serving contains a bit of potassium and fiber.

How to choose and store celery

Look for celery that smells fresh and earthy. Celery stalks should be firm and rigid with vibrant leaves. Avoid celery with limp stalks, soft spots, or wilted leaves. Store dry celery in the produce drawer of the refrigerator for up to one week.

How to prepare celery

Raw celery is a fresh and nutritious snack on its own. You can even jazz it up by spreading a bit of peanut butter (or your preferred nut or seed butter) on the stalks. And, of course, if you then add raisins, grapes, or blueberries, you can create variations of the kid-friendly staple “ants on a log.” If you prefer a savory snack, celery is perfect with hummus or dips. Celery is versatile, too: blend into smoothies, add to fresh green salads, chicken, tuna, and pasta salads, wraps and sandwiches, soups, and stir-fries. Try celery braised or roasted. For a simple and unique side dish, roast celery stalks by tossing with olive oil and roasting at 425F until tender.

Looking for a few tasty recipes? Try these dishes from The Healthy Cook Kate Sherwood:

Corn

Though you’re probably accustomed to seeing white and yellow corn, corn kernels can take on many color varieties, including red, purple, blue, and black. And it might surprise you to learn that a corn cob will always have an even number of rows on each ear.

A cup of fresh corn is a good source of thiamin, Vitamin C, folate, magnesium, fiber, and potassium. And, if you’re wondering, popcorn is not classified as a vegetable but as a whole grain and has a different nutritional profile.

How to choose and store corn

The corn’s husks help to maintain moisture inside those juicy corn kernels, so if you’re shopping for fresh corn, you’re better off buying ears that haven’t been shucked. You don’t need to remove a section of the husk to choose the best corn on the cob. Choose ears that are heavy for their size; dry corn will be lighter than it looks, while juicy corn will feel heavier than it looks. Next, gently squeeze the entire cob from end to end; if you feel any dry leaves or moldy, mushy sections, move on to the next cob. And finally, examine the silky end of the corn. Sticky brown or black silk is a sign of age, while white, yellow, or tan silk means recently picked fresh corn. Fresh corn will stay fresh longer when stored in a cold and humid space. So, be sure to refrigerate your fresh corn (in the husks) and enjoy it within five to seven days. If you decide to buy pre-shucked fresh corn, enjoy it within a day or two.

How to prepare corn

Fresh corn can be enjoyed raw, steamed, blanched, boiled, grilled, or roasted. Corn is also a great addition to salads, rice dishes, casseroles, soups, stews, and stir-fries. For a simple side dish, spritz or brush corncobs with olive or canola oil and grill on medium heat for ten minutes, turning occasionally. Add paprika or fresh herbs such as parsley or cilantro for more complex flavors.

Looking for a few tasty recipes? Try these dishes from The Healthy Cook Kate Sherwood:

Cucumbers

Humans have been cultivating cucumbers for more than 3,000 years, and though they act as a vegetable, these crunchy salad staples are botanically a fruit in the same family as cantaloupes, squash, pumpkins, and watermelons. There are more than 100 varieties of cucumbers, but you’re probably most familiar with English, garden, Persian, mini, and lemon cucumbers. All of which are quite tasty!

Since cucumbers are 96% water, they can help you stay hydrated. Plus, 1 cup of cubed cucumber is a good source of Vitamin K.

How to choose and store cucumbers

You might find English and mini cucumbers wrapped in plastic, but whether they’re hiding behind plastic or not, choose firm cucumbers with waxy, unmarked skin. If buying the green varieties, look for darker green skin. And since these veggies are quite perishable, store dry, unwashed cucumbers in the refrigerator's produce drawer for only five to seven days.

How to prepare cucumbers

Cucumbers are, of course, delicious when eaten raw and unpeeled. They can be a great snack, or you can add sliced cucumbers to salads, sandwiches, wraps, and bowls. You can even use raw cucumbers as a chip or cracker—use cucumber spears to scoop dips, hummus, and dressings, or top cucumber slices with cheese, meats, or yogurt spreads like tzatziki. Peeled cucumbers can be blended in cold soups like gazpacho. Peeled cucumbers can also be blended with yogurt to make a fresh and healthy dip. But that’s not all; cucumbers are also fabulous when stir-fried, roasted, or pickled.

Looking for a few tasty recipes? Try these cucumber dishes from The Healthy Cook Kate Sherwood:

Learn more at NutritionAction: Why mini cucumbers make the perfect snack

Eggplant

Eggplant, also called aubergine, is actually a berry. Like the tomato, eggplant belongs to the nightshade family. Though you’re probably most familiar with dark purple eggplant, they come in a variety of colors, including green, white, and purple with white streaks. No matter the color, eggplant is a good source of fiber and manganese.

How to choose and store eggplant

Choose a firm (but not hard) eggplant that’s heavy for its size. You can use this simple trick to test for ripeness: Press on the eggplant; it should have some give but should not feel soft or mushy. Since winkled skin means that the eggplant is older, look for eggplant with smooth, shiny, and vibrant colored skin. Eggplant stems should be bright green and free of any moldy spots or signs of rot. Avoid eggplant with blemishes or brown spots.

The quality of eggplant tends to decline when stored at colder temperatures, so store them on the counter at room temperature and eat them within two days. If you need more time, wrap your eggplant in a paper towel and store it in the produce drawer of the refrigerator for up to one week.

How to prepare eggplant

There's a lot more to eggplant dishes than eggplant parmesan. You can sauté eggplant to make a simple side dish, use eggplant as a healthy but hearty pizza topping, or skewer cubed eggplant to cook on the grill. Eggplant is also delicious when roasted. You can blend roasted eggplant to make tasty dips or add roasted eggplant to pasta dishes, rice dishes, stir-fries, curries, and stews. For a simple but healthy side dish, toss cubed eggplant with salt, pepper, and a little olive oil. Roast at 425F for 30 to 35 minutes, stirring once halfway through.

Looking for a few tasty recipes? Try these dishes from The Healthy Cook Kate Sherwood:

Green beans

Green beans can grow on tall, climbing vines (pole beans), bushes (bush beans), or a cross between the two (half-runner beans), and they are one of the more popular backyard garden vegetables to grow. And despite their common name, green beans aren’t always green; sometimes called snap or wax beans, green beans can be green, yellow, or even purple. And like peas, beans remove nitrogen from the air and feed it to the soil, which means that they help future plants grow. Green beans are an excellent source of Vitamin K and a good source of fiber and Vitamin C.

How to choose and store green beans

Look for green beans that are bright and uniform in color with smooth pods. Choose beans that are firm and snap easily, and avoid green beans that are spotty, discolored, or have blemishes. Also avoid large green beans that look bloated or swollen; these are probably mature beans that will be tough and fibrous. Store rinsed and dried green beans in the refrigerator’s produce drawer and use within one week.

How to prepare green beans

Green beans can be enjoyed raw, steamed, blanched, boiled, roasted, grilled, or added to soups and stews. Green beans are a great snack on their own and are also a nice addition to salads, pasta dishes, rice dishes, casseroles, soups, stews, and stir-fries. For a simple side dish, steam green beans for five to eight minutes or until bright green and fork tender. Add fresh herbs, such as parsley or dill, or lemon juice or zest for even more flavor, and serve with a sprinkle of slivered almonds.

Looking for a few tasty recipes? Try these fun dishes from The Healthy Cook Kate Sherwood:

Pumpkin

Pumpkin seeds dating back to 7,000-5,500 BCE were discovered in Mexico, so we know pumpkins have been growing in North America for at least 9,000 years. Indigenous Americans traditionally planted pumpkins, corn, and beans, known as the three sisters, together to support healthy crops from all three plants. Companion planting remains popular with home and organic farmers who want to avoid synthetic pesticides and fertilizers.

You might associate pumpkins with jack-o’-lanterns, but carved pumpkins are usually made from carving pumpkins, the varieties with cavernous interiors and stringy flesh. Not great for eating! Sweet pumpkins, also called pie or sugar pumpkins, are small, sweet, and meaty, making them perfect for cooking or baking. Think of these pumpkins as the larger, oranger cousins of butternut squash. One cup of cooked pumpkin is an excellent source of Vitamin A and a good source of fiber, Vitamin E and C, potassium, copper, and manganese.

How to choose and store pumpkins

Look for pumpkins that are heavy for their size and have tough rinds. Avoid pumpkins with cuts, rotting stems, or split, cracked, or sunken skins. Pumpkin stems should be well-attached and dry, and the skin should be free of blemishes. Store your pumpkin in a cool place, like the pantry, and keep it away from moisture, which causes decay. When stored in a dry and cool environment, pumpkins can last for a few months.

How to prepare pumpkins

You can blend or puree roasted pumpkin for smoothies and soups or to use when baking pies, breads, or muffins. You can skewer pumpkin slices to cook on the grill or use roasted pumpkin as a healthy but hearty pizza topping. You can also add roasted pumpkin to pasta dishes, rice dishes, stir-fries, salads, and stews. For a simple but hearty side dish, toss thick pumpkin wedges with salt, pepper, cayenne, cinnamon, and olive oil and roast at 350F for 45 to 50 minutes, turning once halfway through. And don’t throw away those nutritious seeds! Pepitas, as they're called, are great on salads, in baked goods and homemade granola, and make a healthy finishing touch when sprinkled over roasted vegetables.

Looking for a few tasty recipes? Try these fun savory pumpkin dishes:

Brown Rice & Pecan Stuffed Pumpkin (Vancouver with Love)
Roasted Garlic & Pumpkin Hummus (The Pioneer Woman)
Tuscan Bean Soup with Pumpkin & Kale (Food52)
Pumpkin Soup with Lentils (Better Homes & Gardens)

Spinach

Spinach is a surprisingly storied vegetable. Humans have cultivated spinach for more than 2,000 years, starting in modern-day Iran. The green pigment from spinach was even extracted and used as paint by Medieval artists. And, legend has it that Florence-born Queen Catherine de' Medici of France loved spinach so much that she requested it as part of every meal, which increased its culinary popularity so much that many spinach dishes were named “Florentine” in her honor. But that’s not all! Studies suggest that spinach might be able to stop a bomb…sort of. A Pacific Northwest National Laboratory research project found that some enzymes in spinach might help neutralize explosives without heat, alkaline waste, high pressure, or toxic byproducts. Now that’s a fascinating veggie!

Since spinach seeds love cool soil, they can be planted before the last frost in spring and before the first frost in fall. That means that spinach has two harvest seasons, which is lucky for us because spinach is packed with nutrients like Vitamins A, C, and K. Spinach also contains a bit of iron, fiber, folate, potassium, magnesium, riboflavin, and Vitamins B6 and E. In fact, one cup of cooked spinach has about 20 percent of the iron adults need in a day. Popeye was on to something!

How to choose and store spinach

When selecting fresh spinach, look for crisp, bright green bunches without limp leaves, insect damage, or mushy sections. Wrap your spinach in a dry paper towel (to soak up any extra moisture) and refrigerate in a bag for about 3 to 5 days. To prolong the life of your spinach, wash bunches just before using since refrigerating wet spinach can speed up spoilage. You can also freeze spinach for up to one year; to do so, blanch leaves for two minutes, and once cool, drain and seal well.

How to prepare spinach

Raw spinach is fantastic in salads, sandwiches, smoothies, wraps, and pesto. You can even add raw spinach to hot soups, stews, mashed potatoes, and pasta dishes; the heat from the dish will lightly cook the spinach and add both color and flavor to your favorite recipes. Spinach is also a great addition to dips, casseroles, omelets, quiches, risotto, stir-fries, stuffed chicken or mushrooms, and even savory pies. As a side dish on its own, spinach can also be steamed, sauteed, or even microwaved. To sauté, heat garlic, red pepper flakes, and a few teaspoons of olive oil until fragrant; then, add spinach, toss to coat, and cover for one minute. Drain any excess moisture and enjoy.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Summer squash

Summer squash is a bright yellow squash with smooth skin and one bulbous end. The seeds and blossoms are also edible and delicious! Since yellow squash is about 95 percent water, it’s quite hydrating. And one cup of raw sliced summer squash is an excellent source of Vitamin C.

How to choose and store squash

Choose squash with glossy skin that’s vibrant in color and firm to the touch. The most tender yellow squash will be small to medium in size; squash left on the vine too long will become tough, bitter, and woody. Avoid summer squash that’s bruised, mushy, or moldy. Store your yellow squash in the produce drawer of your refrigerator and enjoy within two to four days.

How to prepare summer squash

Squash is quite versatile. You can eat it raw on its own, in salads, or cut into rounds or spears to use as a healthier “cracker” with which to enjoy dips like hummus. You can roast, grill, steam, boil, or sauté yellow squash and enjoy it as a side dish. And yellow squash is also delicious in soups, casseroles, pasta dishes, stir-fries, frittatas, and even baked goods. So many possibilities! The simplest way to prepare this tasty veggie is to steam or roast it on its own. To steam, cut into thick disks, place in a pan with about an inch of water, and cook for four to five minutes. To roast, slice into rounds, pat dry, place on a baking pan, drizzle with olive oil, sprinkle with salt and pepper, and bake at 400F for 12 to 14 minutes.

Looking for a few tasty recipes? Check out these options from The Healthy Cook Kate Sherwood:

Sweet potatoes

Though yams and sweet potatoes are often referred to interchangeably in the U.S., the two are entirely different plants: Yams are tubers (like white potatoes), and sweet potatoes are true roots, like carrots or beets. Yams have coarse, tree bark-like skin, white flesh, and are starchy. Sweet potatoes have smooth skin and orange flesh with sweeter flavors. Sweet potatoes are an excellent source of fiber, manganese, Vitamin C, and Vitamin A.

How to choose and store sweet potatoes

Look for firm, vibrant sweet potatoes with smooth skin. Avoid sweet potatoes with cracks, blemishes, or mushy spots. Avoid storing sweet potatoes in the refrigerator, which will ruin their flavor and texture. Instead, store sweet potatoes in a cool, dry, dark place and use within two to three weeks. If storing at room temperature, enjoy sweet potatoes within a week.

How to prepare sweet potatoes

Sweet potatoes are delicious steamed, roasted, boiled, baked, or grilled. Bake sweet potatoes to enjoy as sweet potato fries or chips. Boiled sweet potatoes can be mashed and enjoyed as a side dish or added to pancake, bread, or muffin recipes. Roasted cubed sweet potatoes can be a great side on their own and are also delicious in soups, casseroles, green salads, and pasta dishes. To roast sweet potatoes, peel, cube, drizzle with a bit of olive oil, sprinkle with a little salt and pepper or other seasonings, and bake in a single layer at 425F for 20 to 25 minutes.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Tomatoes

Tomatoes are botanically a fruit (they develop from the plant’s ovary and have seeds) but are legally considered a vegetable, thanks to a Supreme Court ruling in 1893. After Edward L. Hedden, a tariff collector in New York, imposed a tax on fruit importer John Nix & Co.'s imported Caribbean tomatoes, Nix sued. Nix argued that per the Tariff Act of 1883 (which imposed a tax on imported vegetables, but not on fruits), his tomatoes should be exempt. The case went all the way to the Supreme Court. Though Nix presented evidence that proved that tomatoes are botanically a fruit, the Court reasoned that the common definition of a word is more important than the scientific definition within the realm of trade and commerce. Thus, tomatoes were deemed a vegetable for tax purposes.

Whether you think of tomatoes as a fruit or a vegetable, there’s no denying that they’re good for you. Tomatoes contain a bit of fiber, potassium, and Vitamins A and C.

How to choose and store tomatoes

You’ve probably noticed the many varieties of fresh tomatoes available in markets. Though they’re all delicious and nutritious, choosing the right tomato for the right purpose can make a dish even better. As a quick guide, choose beefsteak tomatoes if you want a large, meaty, mild, and juicy tomato for sandwiches or for stuffing; choose Roma tomatoes if you want firm and less juicy tomatoes with a rich flavor and fewer seeds, which work great for bruschetta or pasta sauce; choose cherry or grape tomatoes if you want a small tomato that can be enjoyed whole in salads, stir-fries, or for snacking.

If you can, look for locally grown tomatoes. Tomatoes that ripen on the vine before they’re picked will have more flavor. Tomatoes shipped across state lines are likely picked and shipped green or underripe. The tastiest tomatoes will be rich in color and uniform; avoid tomatoes with yellow or green spots. If they have stems, the stems should be a vibrant green color. Tomatoes should also be heavy for their size and have a strong, earthy, sweet smell. Sliced tomatoes should be refrigerated for up to four days. Store whole tomatoes at room temperature (above 60°F) and enjoy within five to seven days.

How to prepare tomatoes

Raw tomatoes are ideal for salsas, salads, wraps, sandwiches, and tacos. They can also be a great snack on their own with a pinch of salt and a hearty crack of black pepper. But tomatoes are also delicious when fried, pan-seared, roasted, and blended. Blend tomatoes to make homemade tomato soup, pasta sauce, or ketchup. To pan sear, heat whole or halved grape or cherry tomatoes on medium-high heat in a small amount of olive oil until the skin is slightly blistered.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Zucchini

Zucchini, or courgette, is the dark green summer squash you tend to find at the market right next to yellow squash. And though all zucchini is squash, not all squash is zucchini. Though yellow squash and zucchini are both types of summer squash with edible, thin skin and mild flavor, there are also key differences. Zucchini has ridged skin, is cylindrical in shape, dark green in color, and less mild and more earthy in smell and flavor. Try them both side by side and you’ll especially notice the difference! Zucchini is an excellent source of potassium and Vitamins A and C.

How to choose and store zucchini

Choose zucchini with glossy skin that’s dark green in color and firm to the touch. Zucchini left on the vine for too long will become tough and bitter, so the most tender zucchini will be small to medium in size. Avoid zucchini with nicks or cuts and any zucchini that’s soft, mushy, bruised, or moldy. Zucchini should be stored in the produce drawer of your refrigerator and eaten within two to four days.

How to prepare zucchini

Zucchini can be enjoyed raw as a snack or added to salads. Zucchini can also be cut into coins or spears to scoop dips, like hummus or tzatziki. But zucchini takes on even more flavor when you roast, grill, steam, boil, or sauté it. And zucchini is delicious in soups, stews, casseroles, pasta dishes, omelets, stir-fries, and can also be used in baked goods. Roasting zucchini is not only easy and quick, but also bursting with flavor. To roast, slice into rounds, pat dry, drizzle with olive oil, sprinkle with a dash of salt and your preferred seasonings, and bake on a baking pan at 400F for 12 to 14 minutes.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

September's best produce: Fruit to look for this month

In September, many of summer’s fruits are still in season: Honeydew, blackberries, cantaloupe, grapes, figs, plums, and apples are still available, and this month, we also welcome Bosc pears along with the Bartletts we began seeing last month. If you live in a cooler part of the country, enjoy the blueberries, raspberries, watermelon, peaches, mangoes, and nectarines you find in September; you’ll start to see less of them after the month’s end.

Apples

Seasonal produce - a closeup of many apple varieties in a wicker basket — LIGHTFIELD STUDIOS - stock.adobe.com

The study of fruit cultivation is called pomology, a word that originates from pome fruits like apples. You’ve probably noticed an interesting characteristic of apples: A powdery residue known as bloom, a natural coating that seals in the fruit’s moisture, acts as a barrier against mold, bacteria, and insect infestations, and sometimes gives apples a dusty look.

It's not quite true that an apple a day keeps the doctor away, but apples do provide many nutrients: Apples with their skin are an excellent source of fiber and a good source of Vitamin C.

How to choose and store apples

Whether baking apples or enjoying them as a snack, look for firm apples that feel heavy for their size. Avoid apples with soft spots or significant blemishes. Since apples produce ethylene gas, which can accelerate ripening and spoilage, store them away from other fruits and vegetables. When stored at room temperature, apples ripen much faster than when refrigerated. So, if stored at room temperature, enjoy apples within seven days. To keep apples fresh longer, refrigerate them in the produce drawer for up to three weeks.

How to prepare apples

Apples are fantastic when enjoyed raw, baked, blended, or pureed. To enjoy a simple snack or dessert, sprinkle apple slices with cinnamon and dip in Greek yogurt or nut butter, or pair with some sharp cheddar cheese. Raw apples can also be added to oatmeal, cold cereals, yogurts, smoothies, or salads, or sauteed or baked for a simple, slightly sweet side dish or dessert.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Want even more options? Try these fun, low- or no-added-sugar ideas:

Sweet Potato Latkes with Apple Sauce (Diabetes.org UK)
Apple Cider Chicken (Eating Well)
Apple Pie Baked Oatmeal (Yummly)
Brussels Sprouts Slaw with Apples and Pecans (Southern Living)

Blackberries

Blackberries are an aggregate fruit—one whole made of many other fruits. And despite its name, blackberries are red in color until they ripen. Their dark color results from anthocyanin, an antioxidant found in blood oranges and pomegranates. One cup of blackberries is also an excellent source of Vitamins C and K, fiber, and manganese.

How to choose and store blackberries

Choose blackberries that are dark black, uniform in color, and plump. Avoid any mushy, moldy, spotty, or bruised fruit. To keep your blackberries fresh, store them in a covered container in the refrigerator's produce drawer for three to five days. To store blackberries beyond their season, freeze them in a single layer on a cookie sheet, then transfer frozen blackberries to a covered container; frozen blackberries are best when they’re eaten within nine months.

How to prepare blackberries

Snack on blackberries after rinsing, and add fresh blackberries to greek yogurt, The Healthy Cook’s Chocolate Chia Pudding, oatmeal or other hot cereals, fruit salads, smoothies, and salads.

Looking for a few tasty recipes? Check out these fun, low- or no-added-sugar ideas:

Blackberry Chia Seed Jam (Flavour & Savour)
Quick and Easy Pickled Blackberries (West Coast Kitchen Garden)
Sweet Potato Quinoa Cakes with Blackberry Salsa (How Sweet Eats)
Watermelon, Blackberry, and Mint Salad (Two Peas and Their Pod)

Blueberries

Unlike some other “berries” in season this month, the blueberry is, botanically, a true berry. And that powdery coating on blueberries might look strange, but it’s a natural coating that seals in the fruit’s moisture, acts as a barrier against mold, bacteria, and insect infestations, and gives blueberries their color. Known as “bloom,” this coating fades over time, so a heavy bloom is a good indicator of a fresh berry.

Each cup of blueberries delivers 4 grams of fiber, 25 percent of a day’s vitamin K, and 15 percent of a day’s vitamin C for only 80 calories.

How to choose and store blueberries

When choosing blueberries, look for a bit of bloom; that dusty blue look is what you want to see! Also, look for plump, dry, and firm blueberries. Avoid any mushy, moldy, or shriveled berries. Blueberries should be refrigerated in their containers and will last for 10 to 14 days, but they’ll taste best if eaten within a week. Blueberries will also freeze well. You can freeze blueberries (wash and dry them first) on a cookie sheet in a single layer before transferring them to a plastic bag or container for up to 10 months.

How to prepare blueberries

In addition to eating them as a snack on their own, you can add blueberries to greek yogurt, The Healthy Cook’s Chocolate Chia Pudding, oatmeal or other hot cereals, fruit salads, smoothies, and salads.

Looking for a few tasty recipes? Check out these fun, low- or no-added-sugar ideas from Diabetes.org UK:

Cantaloupe

What we call cantaloupe in North America is really a reticulated muskmelon. North American muskmelon is recognized by its netted skin, fragrant scent, and sweet flesh. The true European cantaloupe has ribbed pale gray-green skin and sweet flesh.

Whatever it’s called where you live, cantaloupe is an excellent source of Vitamin C and a good source of folate, and cantaloupe even has more beta-carotene than apricots, grapefruit, oranges, and peaches.

How to choose and store cantaloupe

To choose a ripe, sweet cantaloupe, look for a melon that’s heavy for its size, very fragrant, and golden—not green—under the webbed surface. When you press the flower end of the melon (opposite of the stem), it should be soft enough to give, but not so soft that you leave an indentation. A cantaloupe that’s not quite ripe will have a firm bottom, and an overripe cantaloupe bottom will remain indented when pressed. Store ripe whole cantaloupe in the refrigerator's produce drawer for up to five days. Store cut cantaloupe in a covered container in the refrigerator and eat within two to five days.

How to prepare cantaloupe

Cantaloupe is a delicious snack and is fabulous when blended or added to salsas, salads, smoothies, oatmeal, and yogurt. Cantaloupe is also delicious grilled. For a sweet and spicy side, cut cantaloupe into one-inch wedges (don’t remove the rind), spray or drizzle with a little olive oil, and sprinkle with cayenne or smoked paprika before grilling on medium-high heat for about five to seven minutes on each side (or until browned). Squeeze a lemon or lime wedge over the grilled fruit, and enjoy!

Looking for a tasty recipe? Try this one from The Healthy Cook Kate Sherwood:

Melon Salsa

Looking for even more fun cantaloupe recipes? Try these recipes from USDA MyPlate:

Figs

Fresh figs may not yet be a produce staple in your home, but there are many reasons to add them to your shopping list. Humans have been eating figs for a very long time—for more than 11,000 years! That means that figs may be the very first domesticated fruit. Today, almost all the fresh figs you find in the U.S. are grown in California. Just one large fig contains two grams of fiber.

How to choose and store figs

Look for figs with a pleasant smell, a rich color, and a dewy bottom—the clearest sign that a fig is ripe and ready to eat. They should also have soft skin that’s intact with no tears or breaks. And don’t be afraid to give each one a little squeeze. They shouldn’t feel too firm, and each should have a little give without being mushy. For the best flavor, store figs unwrapped in a single layer on their sides (they ripen from the bottom up) at room temperature for three to four days. Though they will lose a bit of their flavor when refrigerated or frozen, you can refrigerate figs for up to seven days or freeze them for up to six months.

How to prepare figs

Fresh figs are absolutely delicious when eaten raw with skin and all. Simply remove the stem and enjoy! You can use fresh figs in oatmeal, muffins, yogurt, cold or hot cereals, salads, preserves, sauces, or no-added-sugar compotes, which you can spoon onto Greek yogurt or lean proteins. Figs are also tasty when roasted or grilled. To grill, cut fresh figs in half, brush with a little bit of olive oil, and grill on medium heat for a minute on each side.

Looking for a few tasty recipes? Check out these fun, low- or no-added-sugar ideas:

Yogurt with Fresh Figs, Honey, and Pine Nuts (Bon Appetit)
Fig Salad with Arugula and Pecans (Feasting at Home)
Sugar-Free Fig Jam (The Evergreen Acre)
Almond Butter Baked Oatmeal with Fresh Figs (Nourished by Nutrition)

Grapes

Grapes have been growing on our planet since before modern humans evolved. In fact, the oldest grape fossil found by scientists is about sixty-six million years old, which means grapes were around during the Cretaceous period! Like blueberries and apples, grapes have bloom, a powdery coating that seals in the fruit’s moisture, acts as a barrier against mold, bacteria, and insect infestations, and gives grapes that dusty look. This coating is also a good sign that the fruit is fresh since it fades with time and handling.

Grapes are also sweet and nutritious. Grapes are an excellent source of copper and a good source of Vitamins K and B6, thiamine, riboflavin, and potassium.

How to choose and store grapes

Though there are many shades and varieties of grapes, most grapes you find in markets will either be green, red, or blue-black. When choosing green grapes, look for a yellowish translucent hue, and when choosing red or blue-black grapes, look for rich, dark hues. No matter the variety, look for a bit of that bloom on your grapes; that white-grey cast is what you want to see! Also, look for plump grapes that are still firmly attached to their vibrant green stems, and avoid mushy, soft, wrinkled, or moldy grapes. Store unwashed grapes in a perforated plastic bag in the produce drawer of the refrigerator for up to two weeks.

How to prepare grapes

Of course, grapes are great for making jelly. But grapes are also an easy snack and delicious in salads, smoothies, oatmeal, and yogurt. Plus, you can even grill grapes for a unique and tasty dish.

Looking for a few tasty recipes? Check out these fun, low- or no-added-sugar ideas:

Chicken Salad with Grapes and Pecans (Southern Living)
Chopped Salad with Grapes and Mint (Food & Wine)
3-Ingredient Frozen Candied Grapes (Healthy Little Peach)
Roasted Brussels Sprouts and Grapes (AllRecipes)

Honeydew

Though honeydew are considered winter melons (along with casaba melons), the peak honeydew season is August through October. Honeydew is a sweet, juicy, and tasty melon and an excellent source of Vitamin C.

How to choose and store honeydew

To choose a ripe honeydew, look for a melon with smooth, waxy skin that’s spherical, heavy for its size, and fragrant. When you knock or tap on a honeydew, it should sound hollow. When you press on the bottom of the melon (the side that was attached to the vine), it should be soft but not mushy. Avoid honeydew that’s asymmetrical in shape, mushy, or has blemished or dented skin. Store ripe whole honeydew melon at room temperature and enjoy within two days. To extend the life of the melon, store ripe honeydew in the refrigerator's produce drawer for up to five days. If storing cut honeydew, place it in a covered container in the refrigerator and eat it within three to five days.

How to prepare honeydew

Honeydew is a sweet and decadent snack but also delicious when blended, juiced, used to make sorbets, or added to salsas, salads, smoothies, oatmeal, and yogurt. Honeydew can also be used in soups or grilled on its own. For a creative side dish, cut honeydew into half-inch wedges (don’t remove the rind!) and toss with lemon juice and fresh minced ginger before grilling on medium-high heat for about four to five minutes on each side (or until browned). Garnish with a bit of lemon zest or fresh mint and enjoy!

Looking for a tasty recipe? Try this one from The Healthy Cook Kate Sherwood:

Melon Salsa

Want even more honeydew options? Try these sweet and savory honeydew recipes:

Shaved Honeydew, Fennel, and Olive Salad (Bon Appetit)
Honeydew Caprese Salad (Mayuris Jikoni)
Honeydew Melon Gazpacho (Food Network)
Savory Honeydew Salad (Food Network)

Mangoes

Mangoes are sometimes referred to as the king of fruit because of their popularity around the world. Mangoes grow on trees that sometimes produce fruit for 300 years. Plus, mangoes are the national fruit of both India and the Philippines, and the mango tree is Bangladesh’s national tree. That’s one treasured fruit!

Mangoes are not only sweet and juicy, but they’re also nutritious. One cup of sliced mangoes is an excellent source of Vitamin C and copper, a good source of folate, fiber, and Vitamins A, E, and B6.

How to choose and store mangoes

Choose plump mangoes with smooth skin that smell sweet and fragrant and are slightly soft when squeezed. Avoid mangoes that are sticky, mushy, or wrinkled. Store underripe mangoes at room temperature until they ripen and enjoy within one to two days. Store ripe or sliced mangoes (in an airtight container) in the produce drawer of the refrigerator for up to five days.

How to prepare mangoes

Mangoes have a long seed in their center; it’s edible and has many uses! When cutting a mango, it's easiest to position the fruit with the thinner end facing upward and slice downward about a quarter inch away from the center on each side, resulting in two separate cheeks. From there, score the flesh of each cheek without breaking the skin, then remove the skin from the flesh using a sharp knife or scoop out the mango flesh with a spoon. To enjoy freshly cut mango, add the fruit to oatmeal, muffins, yogurt, cold cereals, cobblers, crumbles, pies, pancake recipes, smoothies, salads, and sorbets. Mangoes are also great raw as a snack on their own, or sauteed, roasted, or grilled. To grill, cut two cheeks from the mango, spray or brush with olive or canola oil, and grill on medium-high heat, flesh side down, for two to four minutes. Add a little lime juice and chili powder if serving as a savory side dish, or top with frozen yogurt to serve as a dessert.

Looking for a tasty recipe? Try this one from The Healthy Cook Kate Sherwood:

Mango Rice Salad

Want even more mango options? Try these fun, low- or no-sugar-added mango recipes:

Shrimp with Mango and Basil (Eating Well)
Mango Chicken Stir-Fry (Ambitious Kitchen) – Note: Use the recommended olive oil substitution for coconut oil, which is much higher in saturated fats
Mediterranean-Style Mango Salad with Spinach (The Mediterranean Dish)

Nectarines

Like cherries, apricots, and peaches, nectarines are stone fruits, which have a hard stone-like pit at their center. And if you’ve ever wondered how nectarines differ from peaches, the answer might surprise you. Nectarines and peaches are similar because they are genetically identical except for one gene: Nectarines have a recessive gene that results in their smooth skin, a firmer texture, and slight variations in taste and aroma. One nectarine is a good source of fiber and Vitamin C.

How to choose and store nectarines

Choose yellow nectarines that are golden or even reddish in color. White nectarines should have yellow or gold undertones. Like all stone fruits, nectarines should be fragrant and smell sweet when ripe. And when you give them each a little squeeze, a firmer nectarine means it’s underripe, while a slightly soft (not mushy) nectarine is ripe and ready. Avoid nectarines with bruises, green patches, or wrinkly skin. If unripe or firm, store fresh nectarines stem-side down at room temperature until they ripen; once ripe, eat within two days. If you want to extend the life of your nectarines, store ripened nectarines in the refrigerator’s produce drawer for up to five days.

How to prepare nectarines

In addition to eating them as a snack or making preserves, you can use fresh nectarines in oatmeal, muffins, yogurt, cold cereals, cobblers, crumbles, pies, pancake recipes, smoothies, and salads. But they’re also fabulous when cooked! You can grill nectarines with a little bit of olive oil and enjoy with mixed greens or arugula. Plus, you can use nectarines to make sauces to drizzle onto frozen yogurt, lean proteins, or other fruits and veggies.

Looking for a tasty recipe? Try this one from The Healthy Cook Kate Sherwood:

Tomato Mozzarella Twist

Want even more nectarine options? Try these no-sugar-added recipes:

Barley Couscous & Prawn Tabbouleh (Good Food)
Summer Fruit Salad with Mint Dressing (AllRecipes)
Grilled Squash Quesadillas with Nectarine-Tomato Salsa (Eating Well)

Peaches

Along with cherries and apricots, peaches belong to the family of fruits known as stone fruits, which have a hard, stone-like pit at their center. And if you’ve ever wondered if the fuzzy exterior of a peach has a name or a purpose, you’re in luck—it has both! That fuzzy skin is a protective covering called a pubescence, and it helps protect the fruit from pests and environmental damage. Peaches are also a good source of Vitamin C and provide a bit of fiber, too.

How to choose and store peaches

Look for peaches that are dark yellow, golden, or even reddish in color. Ripe peaches, like all stone fruits, should be fragrant and smell sweet. And when you squeeze, a firmer peach means it’s underripe, while a slightly soft (not mushy) peach is ripe and ready. Avoid peaches with bruises, green patches, or wrinkly skin. If unripe or firm, store fresh peaches stem-side down at room temperature until they are ripe; once ripe, eat within two days. If you want to extend the life of your peaches, store ripened peaches in the produce drawer of the refrigerator for up to five days.

How to prepare peaches

In addition to eating them as a snack or making preserves, you can use fresh peaches in oatmeal, yogurt, cold cereals, smoothies, and salads. But they’re also tasty cooked! You can grill peaches with a little bit of olive oil and enjoy on a bed of arugula. Or you can use peaches to make sauces, which you can spoon onto lean proteins.

Looking for tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Raspberry Glazed Peaches
Apple Raspberry Almond Crisp (includes instructions for substituting peaches)

Want even more options? Try these fun, no-sugar-added peach recipes:

Peach Salsa (Natasha’s Kitchen)
Bakewell Peaches (Diabetes.org UK)

Pears

Pears, like apples, are pome fruits. For 4,000 years, humans have been cultivating Asian pears, and today, there are thousands of known pear varieties. And though pears are often considered autumn and winter fruit, Bartlett pears, which are popular in the U.S., start to emerge as early as August. And it’s worth it to find them when they’re in season: One medium pear has almost six grams of fiber.

How to choose and store pears

While all pears are great, if grilling, braising, poaching, or roasting pears, D’Anjou pears are especially lovely. If you’re canning or making preserves or sauces, Bartlett pears are the way to go. And if you’re looking for crisper pears, pick the Asian or Bosc varieties. No matter which variety you choose, look for very fragrant and unblemished pears with smooth skin. When choosing Bartletts, press on the neck end; if they’re slightly soft, they’re ripe and ready. And since Bartlett pears change from green to yellow as they ripen, choose green pears if you don’t plan on eating them right away. Red Bartletts won’t change as much in color, but they will still brighten as they ripen. Store pears at room temperature until ripe; they should ripen within two to ten days. Once ripe, pears are best enjoyed right away but can also be refrigerated for three to five days.

How to prepare pears

Pears are a fabulous snack: Just slice and enjoy! To add a bit of extra flavor, you can sprinkle pears with cinnamon or dip in Greek yogurt or nut butter. Raw pears can also be added to oatmeal, cereals, yogurts, and smoothies. Plus, they're wonderful when added to green salads, chicken salads, and even sandwiches—try peanut butter and pear on lightly toasted whole-grain bread. Pears are also great grilled, poached, or baked, and blended or pureed into soups, preserves, sauces, chutneys, and dips.

Looking for a few tasty recipes? Try these fun no-added-sugar recipes:

Savory Roasted Pears (USA Pears)
Pears with Mandarins, Avocado, and Cucumber in Citrusy Sesame-Ginger Pear Dressing (USA Pears)
Easy Stewed Pears (Mrs. Jones’ Kitchen)

Plums

Like cherries and apricots, plums are stone fruits in the rose family. You probably already know that dried plums are called prunes. But did you know that not all plums are suited to become prunes? All Japanese plums (Prunus salicina) are sweet, juicy, round, and sold fresh at markets. On the other hand, European plums (Prunus domestica) tend to be oval versus round in shape, and they have a higher percentage of sugar and solids than Japanese plums; this makes them ideal for drying into prunes. In fact, a very small percentage of European plums are ever sold fresh, and when they are, they’re usually labeled as sugar plums.

How to choose and store plums

A firmer plum will be sour, so choose ripe, slightly soft (not mushy) plums. Different varieties can be red, blue, or gold, but avoid plums with any green hues or spots, and choose fruit that is rich in color. If unripe or firm, store fresh plums at room temperature until ripe; once ripe, eat within two days. If you want to extend the life of your plums, store ripened plums in the refrigerator's produce drawer for up to a week.

How to prepare plums

In addition to eating sliced plums as a snack, you can add fresh plums to yogurt, oatmeal, cold cereals, smoothies, salsas, and salads. The simplest way to enjoy cooked plums is to grill or sauté them. Grill plums with a small amount olive oil and toss with mixed greens for a flavorful summer salad.

Looking for a few tasty recipes? Try these fun no- and low-sugar recipes:

Plum Salsa (The Food Bog)
Sugar-Free Plum Jam (Elana’s Pantry)
Plum Cobbler (Vegan Kitchen)

Raspberries

Like the blackberries and strawberries also in season this month, raspberries are aggregate fruits. And though you’re probably most familiar with red raspberries, black raspberries (often confused for blackberries), purple raspberries, and golden raspberries are also available in some markets.

Raspberries are naturally sweet treats that are also an excellent source of Vitamin C and manganese, a good source of fiber and Vitamin K, and are high in anthocyanins, just like blackberries and blueberries.

How to choose and store raspberries

Choose raspberries that are firm, plump, shiny, and bright in color. And be sure also to examine the raspberry container. If you see any liquid or stains, this might suggest mushy or bruised fruit. These little fruits are easily perishable and can mold quickly, so refrigerate them in their original container and eat them within two days. You can also freeze raspberries for up to a year. To prevent them from sticking together, wash and dry the berries, then freeze them on a cookie sheet in a single layer before transferring them to a plastic bag or container.

How to prepare raspberries

In addition to eating them as a snack on their own, you can add raspberries to greek yogurt, The Healthy Cook’s Chocolate Chia Pudding, oatmeal or other hot cereals, fruit salads, smoothies, and salads.

Looking for a tasty raspberry recipe? Try these winning recipes from Kate Sherwood, The Healthy Cook:

Watermelon

We’ve been cultivating watermelon for so long that ancient Egyptian hieroglyphs depict watermelon harvests. Though watermelons are one of the sweetest and juiciest fruits, they're gourds from the same family as squash and cucumbers.

A nutritional heavyweight? You bet. A typical serving (about 2 cups) has 10 percent of a day’s vitamin A, 25 percent of a day’s vitamin C, a nice shot of potassium, and a healthy dose of lycopene, all for only 80 calories.
True to its name, watermelon is—drumroll—about 90 percent water. So are cantaloupe and honeydew. That means tons of refreshment for just 50ish calories per cup.

How to choose and store watermelon

Apart from looking for that yellow spot on the underside (the creamier in color, the better!), look for a watermelon that’s deep green (lighter green stripes are fine), heavy for its size, and uniform in shape. Avoid watermelons with cracks and soft spots. And if you like the idea of giving your fruit a tap to determine ripeness, listen for a muffled hollow sound when knocking on your watermelon. When unripe, the sound will be more metallic. Some suggest listening for a “pong” sound versus a “ping” sound. Store uncut watermelon at room temperature for seven to ten days. But the longer you wait, the less flavor you’ll find. Store cut watermelon in a covered container or wrapped in plastic for three to four days.

How to prepare watermelon

Though you’re probably most familiar with their tasty flesh, the rinds of watermelon are also edible. In some southern states, rinds are often pickled. Others use stewed rinds in stir-fries and curry dishes. And just like pumpkin seeds, you can dry and roast the seeds.

Of course, the flesh of a watermelon is a delicious snack on its own and can be refreshing when juiced or blended in smoothies or cold soups like gazpacho. Watermelon is also tasty when sliced and added to salsas and salads. But you might also want to try grilled watermelon. To grill, cut the watermelon into thick wedges and grill for about three minutes on each side (or until browned). Drizzle with a little honey or top with cilantro for added zing after grilling.

Looking for a quick watermelon recipe? Try this winning recipe from Kate Sherwood, The Healthy Cook:

Melon Salsa

You can also check out these tasty recipes from the USDA’s MyPlate database:

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