Eating According to the Seasons - Summer Edition

Summer is one of the best times to visit farmers’ markets. There, you’ll find everything you need to feel like you’re in the Mediterranean. From deep red tomatoes to dice into salads, sweet corn perfect for grilling, to stone fruits that have an aromatic sweetness to them. But this isn’t about produce and buying local. It’s about eating what’s in season and at its peak.

The secret to Mediterranean eating in the United States (U.S.) isn’t about hunting down exotic ingredients or following trends. It’s about adopting Mediterranean principles and applying them to whatever grows best where you live. When local tomatoes are at their peak, you eat tomatoes everyday. When your local farmers’ market or grocery store has incredible peaches, you build meals around them. This approach creates delicious, affordable meals while supporting your local agriculture.

Why Mediterranean Principles Worth Adopting

The Mediterranean diet isn’t tied to a strict set of ingredients, rather it’s a way of eating that emphasizes seasonal produce, simple preparations, and letting the ingredients help craft your weekly meals.

Summer’s growing season in the U.S. overlaps with Mediterranean favorites. Tomatoes, peppers, eggplant, and herbs thrive in most climates here. From California’s stone fruits to Midwestern corn and Northeast berries, these foods easily integrate into Mediterranean-style cooking.

Eating this way also means opting for light, refreshing foods when you need them most. The key is shopping and cooking with a Mediterranean mindset, which is the act of buying what’s in season and building balanced meals around ingredients at their peak.

June: Summer Begins

As we ease into the summer months, farmers’ markets and grocery stores start to bring in warm weather produce. Though some fruits and vegetables will hit their peak later in the season, June’s produce offers plenty of versatile ingredients to build your weekly meal plans around. Here’s what to look for this month:

Early Summer Vegetables: Tomatoes, squash, cucumbers, corn, spring onions, and fresh garlic begin to get harvested. While tomatoes may not be at their sweetest just yet, they’re still great additions to salads, roasting, or throwing into quick and easy week night pasta dishes. Zucchini and yellow squash are tender, making them ideal for quick sautés, grilling, spiralizing, or shaving into plant-forward meals.

Early season corn might not be as sweet as July’s harvest, but is still crisp enough to grill and toss into salads or grain bowls.

Berries: Harvests are heavily influenced by the region you’re in, but June typically brings the end of strawberry season, while blueberries and raspberries begin their season.

Recipe Inspiration:

Macerated strawberries over Greek yogurt with a drizzle of honey and squeeze of lemon
Fresh berry and mint (or basil) salad
Homemade jam

Fresh Peas and Beans: Snap peas and snow peas are tender and sweet right now. You’ll also start to see fresh green and wax beans available. Eat them raw, or blanch them quickly and dress with lemon, olive oil, and sea salt.

Although there are many summer-esq meals to utilize fresh green beans, one of my favorite Greek dishes my Yaya would make was Fasolakia Lathera (Stewed Green Beans w/ tomatoes). This is generally a warm, comforting side dish to an entrée, however, utilizing fresh produce and herbs would bring this dish to life during the summer.

Early Stone Fruits: Apricots, cherries, and nectarines make an appearance this month. While peak harvest comes mid-summer, early batches are still great for snacking, baking, or adding a hint of sweetness to savory dishes.

Serving Ideas:

Roast halved apricots with a drizzle of honey and chopped thyme, and pair alongside grilled chicken
Toss cherries into salads with feta cheese and walnuts
Grill nectarines for a simple dessert

How I Use June Produce

One of my favorite ways to highlight early summer ingredients is by building simple grain bowls. They’re fresh, nourishing, and extremely customizable. Start with a 50/50 base of a grain (e.g. quinoa, wild rice, farrow, barley) and salad greens (e.g. spring mix, arugula, spinach), then start to build your bowl:

Fresh or blistered tomatoes
Grilled corn
Sautéed squash
Fresh herbs
Squeeze of lemon juice
Choice of protein (chicken, salmon, etc.)

However, there is a multitude of dishes you can make such as fresh, simple pasta with tomatoes and peas. While June produce is good, tomatoes, peaches, and melons haven’t quite hit their peak. Don’t let that deter you from buying what’s available, but know that flavor will only intensify as the season progresses. This is a great month to experiment and keep meals simple.

July: Peak Summer Produce

July is the heart of summer. You’ll find baskets and shelves filled with produce in every color. This is the month to enjoy what’s best now and maybe even preserve some for the cooler months. What’s in season and worth seeking:

Tomatoes: This is tomato season at its finest! From sweet cherry tomatoes to heirloom varieties like Cherokee Purples and Brandywines, July tomatoes are vibrant in color and taste. Eat them raw, toss into a salads, make fresh tomato sauce or a tomato and ricotta tart, or just blister them to add to bowls.

Sweet Corn: Though a classic American ingredient, sweet corn fits perfectly into Mediterranean preparations. Grill it, shave it into salads, or toss with olive oil, feta, and herbs, you won’t want to miss out on this summer crop.

Recipe Idea -

Simple corn and cherry tomato salad with thinly sliced red onion, basil, olive oil, and lemon.

Summer Squash and Zucchini: Abundant and versatile, grill, roast, spiralize, or shave them raw into salads. Their mild flavor pairs well with herbs and citrus.

Cucumbers: An essential ingredient during summer months. Crisp, hydrating, and cooling, use them in salads, dips, or simply slice and snack on them.

Peppers: Both sweet bell peppers and hot varieties are in full harvest. Roast, grill, or dice them raw into salads and salsas.

Eggplants: Ideal for grilling, roasting, or simmering in rich tomato sauces.
- Eggplant Parmesan is one of my mom’s favorite dishes, I will definitely be experimenting to create a summer version with grilled eggplant slices and utilizing fresh tomatoes!

Stone Fruits: Peaches, nectarines, and plums are at their peak. Use them in both sweet and savory dishes by adding to salads, grilling, or baking them.

Fresh Herbs: Basil, oregano, thyme, and mint grow well in the heat. Use them generously in pestos, to sprinkle over fresh or grilled vegetables, or blend into dressings, or simply as a garnish.

Berries: Blueberries, blackberries, and raspberries continue their season through July. Perfect to have on hand for snacking, topping yogurt bowls, or for desserts.

Preserve What You Can

If there is any month to preserve, July would be the month.

Can homemade tomato sauce or whole tomatoes for cooking in the cooler months
Freeze pesto made with fresh, aromatic herbs
Pickle cucumbers, or roast peppers to serve alongside entreé or grain dishes
Begin the process of infusing oil with fresh herbs and stems

August: Last Hurrah

August is relentlessly hot and humid. It’t the time for light, refreshing meals and minimal cooking.

Late Summer Tomatoes: By now, tomatoes are at the pinnacle of harvest, and have developed rich, sweet flavors. Slice them onto avocado toast, dice into salads, or make savory tarts.

Melons: Cantaloupe, watermelon, and honeydew are the best this month. Keep them chilled and enjoy in fruit salads, smoothies, paired with basil and feta, or my Papou’s (grandpa) favorite -cantaloupe cubes with a scoop of vanilla ice cream - it’s all about balance.

Late Stone Fruits: Peaches, plums, and pluots are still on the shelves. Snack on them, slice into salads, grill with savory dishes, bake them into cobblers and tarts, or simply paired with greek yogurt and a drizzle of honey.

Squash: Early winter varieties like Delicata begin to appear, hinting at summer’s end.

Corn: With a long season, sweet corn remains sweet and tender through August. Continue grilling or adding to summer soups.

Grapes: American varieties, like Concord grapes ripen in late summer. Perfect for snacking or making homemade jams.

Figs: The true summer treat, that I wait all year long for. Delicious eaten as is, or paired with honey and soft cheeses like Brie.

Summer Meal Strategy

August is relentless for both the heat and humidity. The idea of turning on the oven, and sometimes even the stove is unfathomably. Instead, focus on meals that boast raw, chilled, and minimally cooked dishes.

Think:

Crisp salads, with fresh fruit and vegetables
Grain bowls with grilled veggies, fresh herbs, and lemon forward dressings
Chilled soups
Grilled seafood or meats

How to Shop for the Mediterranean Way of Eating

No matter where you live, shopping seasonally is one of the best ways to embrace the Mediterranean way of eating. While farmers’ markets are great for fresh, local produce, they can sometimes be expensive. However, don’t overlook grocery stores for eating seasonally as many partner with local farms during the summer months selling excess harvest at lower prices.

When planning your next grocery outing, have a loose list of what you’d like to pick up with general meals in mind. However, don’t be afraid to change your meal plans based on what looks good to you and what you learn from the vendors.

Talk to the farmers and vendors. They’re often happy to share when something was picked and even have recipes to share or preparation tips that will showcase the ingredient(s). When possible, take advantage of deals on produce that’s at peak harvest, as these are often the best batches of the season.

Know Your Growing Regions:

California: Offers a Mediterranean-like climate with amazing tomatoes, stone fruits, figs, and grapes
Southeast: Tomatoes, peppers, okra, and melons
Midwest: Sweet corn, tomatoes, stone fruits, and berries
Northeast: Although typically shorter seasons, berries, stone fruits, tomatoes, and herbs do well
Southwest: Melons, peppers, tomatoes, and figs

As discussed above, growing seasons vary, your approach might look different depending on your geographic region.

Hot climates: Prioritize hydrating and refreshing foods such as cucumbers, melons, and tomatoes. Minimize cooking when you can.
Moderate climates: Take advantage of the longer growing season for herbs and vegetables. Use them liberally in salads, grain bowls, and sauces.
Short seasons: Preserve what you can while it’s at peak harvest. These may include tomatoes, berries, and stone fruits. I can assure you, these are well worth canning, freezing, or pickling for a later date.

Summer Flavor Profile Ideas

Mediterranean and Greek cooking is about building flavors from simple, humble ingredients. Below, find a few of my favorite summer combinations:

Tomato + Basil + Fresh Mozzarella
Grilled Corn + Feta + Lemon
Watermelon + Feta + Mint
Cucumber + Dill + Vinegar
Peaches + Ricotta + Honey

Quick Ideas:

Sweet Corn: Grill, then shave off the kernels, and toss with olive oil, lemon juice, fresh herbs, and crumbled feta.
Heirloom Tomatoes: Slice heirlooms into thick slices, sprinkle with sea salt, and drizzle with a balsamic glaze.
Summer Squash: Shave into ribbons and toss with lemon juice, olive oil, pine nuts and Kasseri or Parmesan.
Stone Fruits: Grill halved peaches and serve with a dollop of Greek yogurt or ricotta and drizzle with honey.
Cucumbers: Make a fresh Tzatziki, or toss with thinly sliced red onion, dill, and a simple vinegar-based dressing.

Pantry Essentials for Mediterranean Cooking

To make summer eating more attainable, stock your pantry with a few staples that can be used year-round.

Quality Extra Virgin Olive Oil - best you can afford
Sea salt and freshly ground pepper
Fresh lemons - for dressings and marinades
Garlic and onions - to build flavor
Quality vinegar - red wine and balsamic
Canned tomatoes - when fresh aren't perfect
Local honey - dressings and desserts
Variety of nuts - pine nuts, almonds, walnuts, pistachios

Eating the Mediterranean way isn’t about following a rigid set of rules. It’s about emphasizing whole, fresh ingredients and preparing them simply to showcase their natural flavors. When you start paying attention to what’s fresh and abundant, whether that’s at a farmers’ market or your local grocery store, cooking becomes less of a chore and more a creative outlet.

By combining these principles and habits with a well-stock summer pantry, you can turn summer produce into nourishing and satisfying meals that feel effortless.