Caitlin Guess, MPH, RDN/LDN, CDCES

Eating seasonally isn’t just about enjoying fresh flavors—it’s a year-round strategy for better health, sustainability, and supporting local farmers. Each season brings a new variety of fruits and vegetables at their peak ripeness, offering the best taste and the highest nutritional value. In the colder months, root vegetables like sweet potatoes and carrots provide warmth and sustenance, while spring welcomes tender greens and strawberries. As summer arrives in Florence, a vibrant selection of produce fills farmers’ markets and grocery stores, making it the perfect time to embrace fresh, local eating.

Benefits of Eating Seasonally

Eating seasonally offers numerous benefits beyond just great taste. When fruits and vegetables are harvested at their peak, they retain more vitamins, minerals, and antioxidants, supporting overall health. Seasonal eating can also promote better digestion, as fresh produce contains higher fiber levels, which aid gut health and keep you feeling full longer. Consuming a diverse range of seasonal foods also ensures a well-balanced diet, providing essential nutrients throughout the year while reducing reliance on processed foods.

Beyond personal health, eating seasonally supports local farmers and sustainability efforts. By purchasing produce from local farms, you help strengthen the regional economy and reduce the carbon footprint associated with long-distance food transportation. Locally-grown foods are often fresher, as they don’t have to travel hundreds or thousands of miles before reaching your plate. Seasonal eating also encourages biodiversity in farming, as different crops are grown throughout the year, maintaining healthier soil and ecosystems.

Summer’s Best Picks

Florence’s summer produce selection is a colorful mix of juicy fruits and vibrant vegetables. Some of the best picks this season include:

• Tomatoes – Perfectly ripe and bursting with flavor, tomatoes are a summer staple that work in everything from salads to sauces. They are also rich in vitamin C, potassium, and lycopene, a powerful antioxidant linked to heart health.
• Peaches – Sweet, juicy, and full of Southern charm, peaches are excellent for desserts or paired with savory dishes. They provide vitamin C, fiber, and antioxidants, which support immune function and digestion.
• Watermelon – A refreshing treat on its own, watermelon is also great in salads or blended into a cool drink. It is packed with hydrating water content, vitamin A, and lycopene, which supports skin health and reduces inflammation.
• Squash and Zucchini – These versatile veggies are excellent for grilling, roasting, or spiralizing into noodles. They are high in fiber, vitamin C, and antioxidants, promoting healthy digestion and reducing inflammation.
• Okra – A true Southern favorite, okra is great for frying, roasting, or tossing into a gumbo. It is an excellent source of fiber, vitamin K, and folate, supporting digestive health and bone strength.
• Sweet Corn – Whether boiled, grilled, or added to salads, corn is a summer classic. It provides fiber, B vitamins, and lutein, which is beneficial for eye health.
• Bell Peppers – Crunchy and flavorful, bell peppers add color and nutrition to any dish. They are loaded with vitamin C, vitamin A, and antioxidants, which support immune health and skin vitality.

Where to Find the Best Local Produce

For those looking to shop fresh and local, the Pee Dee State Farmers Market and City Center Farmers Market are two go-to spots for seasonal produce, local honey, and farm-fresh goods. Many grocery stores in the area also source from local farms, and you can often find roadside stands selling just-picked fruits and vegetables.

Two Easy Summer Salad Ideas

Use the produce you grabbed to put together healthy, fresh meals!

Peach and Black Bean Summer Salad

This refreshing salad pairs the sweetness of peaches with the heartiness of black beans for a nutrient-packed meal.

• 2 ripe peaches, diced
• 1 cup black beans, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 1 tablespoon olive oil
• Salt and pepper to taste

Toss all ingredients together and enjoy as a side dish or light meal.

Zucchini and Chickpea Salad with Lemon Dressing

A crunchy and satisfying salad packed with fiber and plant-based protein.

• 1 medium zucchini, spiralized or thinly sliced
• 1 cup canned chickpeas, drained and rinsed
• 1/2 cup bell peppers, diced
• 1/4 cup feta cheese (optional)
• 2 tablespoons fresh basil, chopped
• Juice of 1 lemon
• 1 tablespoon olive oil
• Salt and pepper to taste

Mix everything together and let it sit for 10 minutes before serving to allow the flavors to blend.

These simple, fresh salads highlight the best of summer produce while providing a nutritious and delicious meal option!

Enjoying the Season

Eating with the seasons isn’t just about nutrition, it’s about celebrating the flavors of the moment. Take advantage of the delicious summer produce Florence has to offer and enjoy creating fresh, flavorful meals at home. Not only will your taste buds thank you, but so will your local farmers!

Grab your basket, head to the market, and savor the best that summer has to offer.