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Summer Fruit Recipes: Delicious And Nutritious

Enjoy summer’s bounty by using lots of juicy berries and other fruit in your recipes. They’re packed with antioxidants and cancer-fighting compounds.

Berry Yogurt Popsicles

Courtesy of American Institute for Cancer Research

www.aicr.org

Makes 12 servings

Layers of mashed red cherries, blackberries and white Greek yogurt make for a healthier, low-sugar version of store-bought treats.

 

Ingredients

  • 1-1/2 cup pitted fresh or frozen cherries
  • 1/2 cup fresh or frozen blackberries
  • 1 Tbsp. honey
  • 24 oz. vanilla Greek yogurt
  • 12 (3 oz.) paper cups and 12 popsicle sticks

Directions

1. In small mixing bowl mash cherries and blackberries. Drizzle on honey and mix together.

2.  In paper cups, layer alternating spoonfuls of yogurt and fruit until full. Place a popsicle stick or plastic spoon in each cup. Freeze.

3. When ready to serve, tear paper cup off popsicle and enjoy.

 

Banana Melon Smoothie

Courtesy of American Institute for Cancer Research

www.aicr.org

Makes 2 servings

High in protein and fiber, the Banana Melon Smoothie is perfect for an afternoon snack or an on-the-go breakfast.

 

Ingredients

  • 1 small banana
  • 1 cup frozen watermelon*
  • 1 cup frozen cantaloupe*
  • 1 cup frozen honeydew melon*
  • 2 Tbsp chia seeds
  • 1 cup whole milk
  • 1/2 cup vanilla Greek yogurt

Directions

1. Combine all ingredients in a blender and blend until smooth.

*If you cannot find frozen melon, you can use fresh and add a handful of ice to thicken the smoothie. Freeze extra melon and watermelon that you chop up to have on hand to make this smoothie easily another day.

 

Nectarine and Raspberry Cobbler

Makes 9 servings

Courtesy of American Institute for Cancer Research

www.aicr.org

Both fruits contain cancer-protective fiber, as does the whole-grain crust they’re wrapped in.

 

Ingredients

  • Canola oil cooking spray
  • 6 cups thinly sliced nectarines (about 6–8 small)
  • 2 cups fresh raspberries
  • 1/2 cup sugar plus 1 Tbsp sugar, divided
  • 1/2 cup whole wheat flour
  • 1/2 cup unbleached all-purpose flour plus more for dusting
  • 1/2 tsp ground cinnamon
  •  2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 2 Tbsp very cold unsalted butter, cut into small pieces
  • 1/2 cup fat-free buttermilk

Directions

1. Preheat oven to 450 degrees F.

2.  Lightly coat an 8-inch square baking dish with canola oil spray. In a bowl, toss nectarines and raspberries with ½ cup sugar, using your hands to distribute the sugar evenly. Pour the fruit, scraping the bowl with a rubber spatula, into prepared baking dish.

3. In a medium bowl, combine whole-wheat flour, ½ cup all-purpose flour, remaining 1 tbsp. sugar, and cinnamon, baking powder, baking soda, and salt. Cut the butter into dry ingredients using a pastry blender or tines of a fork. Work mixture with the tips of your fingers until grainy. Mix in buttermilk with a wooden spoon until soft, moist dough forms.

4. Lightly dust work surface with flour. Gently pat dough into a ¼ -inch thick rectangle using the heel of your hand. Sprinkle dough lightly with flour, if it becomes too sticky. Dip the rim of a 2-inch glass in flour and cut 9 rounds from the dough. Arrange rounds in 3 rows on top of fruit in baking dish. Rounds should almost touch and should leave a border of fruit along the outer edges of the dish.

5. Bake cobbler for 25 to 30 minutes, until biscuits are lightly browned and fruit is bubbling. Cool on a wire rack for 20 minutes and serve warm.

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