Delightfully Healthy! Sweet Summer

Healthy, light, savory, sweet, refreshing. That is exactly what we think when we think of Summer! We’re highlighting some amazing organic fruits and vegetables this week—cantaloupe, strawberries, and grape tomatoes. These ingredients are loaded with antioxidants and nutrient-dense and can be enjoyed alone or added to elevate any salad or dish.

Cantaloupe, although a little odd-looking, is a variety of muskmelon that is packed with nutrients. It contains over 100% of the daily recommended value of Vitamin C. Vitamin C is involved in the production of blood vessels, cartilage, muscles, and collagen in bones. It can also help with iron absorption, so serving cantaloupe as a side dish with a lean protein can allow you to get the most out of your fruit. Cantaloupe has high water content—made up of 90% water—which keeps us hydrated on warm summer days. Staying hydrated and eating your water helps make sure that your heart doesn’t have to work overtime to pump blood throughout your body. It also supports digestion, healthy kidneys, and healthy blood pressure. Other vitamins and minerals that cantaloupe contains include Vitamin K, niacin, choline, calcium, magnesium, phosphorus, zinc, copper, manganese, and selenium, making it a powerhouse and a well-rounded nutritious fruit choice.

They might be small, but they sure are mighty. Strawberries are packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols. Strawberries are sodium-free, fat-free, cholesterol-free, and low-calorie food. These sweet, red heart-shaped fruits have been known to have high levels of heart-healthy antioxidants such as ellagic acid and flavonoids, which, according to research, can help lower the risk of cardiovascular disease by inhibiting the formation of total and LDL (bad) cholesterol. So, not only are they heart-shaped, but they are great for your heart! A Harvard Medical study found that eating 3 or more servings of a half-cup of strawberries weekly can decrease the likelihood of a heart attack by 34%. It does this because the high levels of anthocyanins in the berries relax the blood vessels, helping lower blood pressure, and preventing cardiovascular problems. The high fiber content, vitamin C, and folate form an ideal cardiac heart trio. Strawberries have also been known to improve cognitive function by increasing blood flow to the brain. Strawberries are perfect to eat as is or add to salads for a sweet burst of flavor. And of course, use them in baking, jam making, and all sorts of dessert treats. YUM!

Did you know that tomatoes are actually a fruit? Botanically, a tomato is a fruit because it is ripened by a flower ovary and contains seeds, but nutritionally tomatoes are considered vegetables. Grape tomatoes have a similar shape to that of an olive or grape. Very similar to cherry tomatoes, grape tomatoes are small and flavorfully sweet. However, they have a thicker skin that is crack-resistant, giving them a longer shelf life. As the name implies, these tomatoes grow in grape-like bunches of about twenty. Grape tomatoes are low-calorie and high in fiber. Their sweet flavor results from the high sugar content but is balanced by the nutrition and health benefits provided by vitamin C, potassium, lycopene, and antioxidants. Lycopene gives the tomato its red color, which has been linked to health benefits ranging from heart health to protection against sunburns and certain types of cancers. Grape tomatoes also contain up to 16% of your daily fiber, which has shown great benefits to your digestive tract. The best way to store grape tomatoes is by keeping them at room temperature and out of direct sunlight. They can be stored for up to 5 days and are most flavorful within the first 3 days.

Now let’s pair all these three ingredients together and make a bright and refreshing summer salad.

Summer Tomato, Cantaloupe & Strawberry Salad

Recipe and photo adapted from

Ingredients for salad

1 cantaloupe, de-seeded, peeled and cubed
½ cup cucumber, thinly sliced
½ cup grape tomatoes halved
½ cup strawberries, quartered
¼ medium red onion, thinly sliced
2 T fresh mint
2 tsp apple cider vinegar
Pinch of sea salt and black pepper, to taste

Ingredients for dressing

3 T lime juice
1 T maple syrup
1 T olive oil or neutral oil
Pinch of sea salt


1.Gather 1 small bowl, 1 large bowl, a cutting board, a sharp knife, measuring cups and spoons, and a fork to mix the dressing.

2.Prep all fruit and vegetables (do not add mint yet!)

3.Place all cut-up fruit and vegetables into a large bowl, gently toss to combine, and set aside.

4.Mix dressing ingredients in a small bowl and drizzle on top.

5.Fully incorporate dressing into salad.

6.Add mint.

7.Serve best when fresh; leftovers can be saved for up to 3 days. Leave mint on the side to keep as fresh as possible.

Optional: add grilled chicken to provide more protein.