Refreshing flavors in season

Fruits and veggies of summer naturally cool, fuel and delight

It’s no surprise that nature is the star of summer, with its bright palette of colors everywhere you turn. Produce options abound, and beyond their beauty, summer’s greatest hits pack nutrients and hydration to help fuel and cool you.

Bell peppers, blueberries, cabbage, cantaloupe, cauliflower, celery, cucumbers, grapefruit, lettuce, oranges, peaches, pineapple, spinach, tomatoes, watermelon and zucchini are made up of more than 80 percent water, so they are ideal choices for your summer meal planning.

Slice watermelon into cubes and serve it over a bed of arugula with sliced grapes, grape tomatoes and slivered almonds.

Top with crumbled goat cheese, and drizzle with a balsamic vinaigrette for a refreshing and addictive lunch, light supper or side.

Some other salad combinations ripe for experimentation: corn and zucchini; mango and bell pepper; strawberry and tomato; and peach and red pepper. In addition to salads, here are a few other ideas to help you take advantage of the season’s offerings:

• Saute zucchini with garlic,

olive oil, sliced bell peppers and herbs for a dish that’s as tasty as it is beautiful. Add canned chickpeas for protein, and you’ve got a main dish.

• Whip berries and spinach with nonfat Greek yogurt and ice for a superfood smoothie.

• Try a chilled cantaloupe soup, or put a twist on traditional gazpacho by adding peaches.

Fruit also adds another flavor dimension to barbecue sauces, whether you make it from scratch or use bottled sauce. If

you use the latter, simply cook down the fruit with some chiles and acid, then add it to your favorite bottled sauce.

Not sure which fruit to use? I recommend peaches, mango, cherries, pineapple and watermelon. Note, though, that the cooking process is longer with watermelon.

Of course, I’d be remiss if I didn’t mention that grilling is a great way to enjoy fruit. The heat from the grill caramelizes the sugar naturally found in the fruit, making easy, sweet, better-for-you dessert options a cinch.

This grilled peppered pineapple with tequila and orange sauce is sure to become part of your summer’s “greatest hits” list. Make it kid-friendly by skipping the pepper and the sauce.

Justin Ward is an assistant professor of culinary arts at The Culinary Institute of America, San Antonio.

Grilled Peppered Pineapple with Tequila and Orange Sauce

JUSTIN WARD