Refreshing, juicy watermelon is one of the most-hydrating summer foods. Not only that, but its pretty red hue means it’s a concentrated source of lycopene — the same heart-protective compound found in tomatoes. You absorb more lycopene when you eat it with fat, so try watermelon drizzled with olive oil in a sweet and savory summer salad, or brush it with oil and grill it.
Grilling is one of the healthiest ways to prepare fish. White fish (like halibut) is a great source of lean protein, while oily fish (like salmon and sardines) gives you heart-healthy Omega-3 fats. Fish cooks so quickly that it’s a snap to make on the grill. For extra variety, try it in fish tacos, kebabs or in a sandwich.
This Spanish specialty is loaded with nutrient-packed summer produce: tomatoes, cucumber and red pepper. You’ll get a ton of vitamin C and potassium in this refreshing soup. Give it a go with Alton Brown’s recipe.
Tea has so many health benefits, and iced tea is no exception. Both green and black tea pack serious amounts of disease-fighting antioxidants, but green tea has the added bonus of offering a small amount of sun protection to your skin. For the healthiest brew, make it yourself — you can control the sweetness and flavor.
Summer begs for stove-free preparation methods, and salad is one of the easiest, healthiest no-cook meals you can make. Get creative with the ingredients: All vegetables are fair game, fruit is welcome, and lean proteins (tuna, hard-boiled eggs, leftover poached chicken) and healthy fats (avocado and nuts) turn it into a meal.
All those seeds mean most berries are high in fiber (1 cup of raspberries has 8 grams, while 1 cup of blueberries has 4 grams). Plus, they’re low in sugar and calories, but their divine flavor makes them a treat to be savored. Enjoy them in smoothies, with yogurt and granola, or simply eat them on their own.