Cucurbitaceae

The Cucurbitaceae family (or summer gourds) consists of vining plants with varying growth times—think cucumbers, summer squash, watermelon, and cantaloupe. While cucumbers grow quickly, melons take longer. This plant group is hydrating and packed with vitamin C and potassium, as well as beta-carotene in orange-fleshed melons. Enjoy cucumbers fresh, pickled, or in chilled soups. Cantaloupe is also delicious and refreshing as a simple chilled soup. Summer squash is great grilled or sautéed. Watermelon and cantaloupe are perfect to wedge and enjoy on the hottest days of the year. They also pair incredibly well with salty cheese and herbs, creating an unexpected and delectable contrast in flavors.

Nightshades

Nightshades—including eggplants, peppers, chiles, tomatoes, tomatillos, and potatoes—are summer staples. Most are technically fruits due to their seeds, and it’s exceptionally rare for people to have a nightshade allergy. They’re rich in vitamin C, potassium, fiber, and antioxidants like lycopene (from tomatoes) and capsaicin (from chiles). Enjoy them raw in salads and salsas, roasted, grilled, or cooked in dishes like baba ganoush and ratatouille. Potatoes simply boiled and served with olive oil or butter and sprinkled with fresh herbs make for a perfect summer dish.

Corn

Corn, packed with fiber, B vitamins, and lutein, is a whole grain and has been a staple in Latin American cuisine for centuries. When using dried corn, the process of nixtamalization (soaking in lime water) enhances the bioavailability of niacin (B3) and minerals, and forms the base for tortillas, tamales, sopes, pupusas, and a vast number of other masa-based dishes and beverages. Yet, for many, the simplest joy in summer is enjoying corn on the cob steamed or grilled with butter, or Mexican-style with crema and sprinkled with Tajín and cotija cheese.

Stone fruits

Stone fruits with pits, like peaches, nectarines, plums, apricots, and cherries, are rich in vitamin C, fiber, and antioxidants like beta-carotene. They are best when eaten out of hand, over a sink to catch drips of juice. Or try grilling them to enhance their natural sweetness, then relish them alone or with ice cream or honey. They are also sublime in fruit-forward desserts, like tarts, pies, and cakes with minimal ingredients.

Figs

Figs grow heartily in the San Diego region and offer a naturally sweet, jammy flavor with fiber, calcium, potassium, and antioxidants. Enjoy them fresh or grilled to bring out a caramelized richness. They pair beautifully with cheese, nuts, and honey on a charcuterie board. Figs also stand out in salads, baked goods, and jams, adding depth to both sweet and savory dishes.