14 Summer Superfood Recipes to Beat the Heat

Beets

Courtesy Christy Brissette

Beets are a fantastic addition to salads, soups, and more. Raw or roasted, they add freshness and nutrients to your recipes. Beets get superfood status because they contain betalains—antioxidants that can help lower inflammation, a risk factor for chronic diseases. Plus, beets are rich in nitrates: Your body converts these compounds into nitric oxide, which helps relax your blood vessels to improve circulation and potentially lower blood pressure.

You can find beets in a variety of colors beyond red, such as golden and candy-striped. When you add beats to a recipe, you’re adding brightness to your plate and a wider variety of antioxidants to your meal.

Try my Roasted Beet and White Bean Power Bowls for a plant-based and superfood-packed summer meal. Don’t miss the health benefits (and risks) of beets you never knew about. Here are ways to make superfoods even healthier.

Blueberries

Courtesy U.S. Highbush Blueberry Council

Blueberries deliver a lot of flavor for only 80 calories per cup. These little blue gems are a good source of dietary fiber, serving up 3.6 grams per serving. Fiber helps promote healthy digestion and makes you feel fuller faster.

Plus, blueberries are a good source of vitamin C, which can support your immunity. Vitamin C is an antioxidant that helps to protect cells from damage caused by free radicals. The berries are also high in manganese, a nutrient that helps the body process cholesterol and nutrients. As a nutritionist, I love working blueberries into recipes such as these Easy No Bake Glazed Blueberry Oat Bars. Here are 8 incredible health reasons to add blueberries to your cereal.

Corn

Courtesy Lindsay Livingston

Although corn on the cob is a must at summer gatherings, few people realize it’s also a superfood. Rich in the antioxidants lutein and zeaxanthin, corn helps promote healthy eyesight, prevent cataracts, and protect against macular degeneration—the most common cause of age-related blindness. Give this delicious Chili Lime Corn recipe from Lindsay Livingston, RD, a try. It’s the perfect balance of sweet and heat to serve friends and family members at your next barbecue. Here’s a simple trick for husking that will make your day.

Zucchini

Courtesy Christy Brissette

Known as summer squash, zucchini is of course at its peak when the days get warmer. The squash achieves superfood status thanks to all its fiber—2.5 grams of fiber per cup of sliced zucchini. Some of this fiber is in the form of pectin, which may help keep blood sugar and insulin levels within healthy ranges.

For a delicious snack, try this Baked All Dressed Zucchini Chips. They’re a great alternative to the typical potato chips and a great way to use up any surplus zucchini from your garden! Here are an additional 23 recipes you didn’t know you could make with zucchini.