A summer without fruits is like fall without pumpkins. Nothing says “bring on summer” like a bowl of low-oxalate fruits like honeydew melon or sweet, juicy grapes. But don’t forget the low-oxalate summer veggies — the perfect side for an evening meal from the grill.
We can’t get enough of these fresh, nutritious low-oxalate summer fruits and veggies. Check out our five favorites, the benefits of each, and ways to incorporate them into your meals in ways that will delight the entire family.
Honeydew melon, a fleshy, pale green fruit, is a low-oxalate summer fruit favorite because of its natural sweetness – it can serve as a delicious addition to breakfast or a sweet treat after dinner. Honeydew melons are fat-free, cholesterol-free, low in sodium, and high in vitamin c. Honeydew season is late July and early August, and they typically taste better if left unrefrigerated for a few days before you slice into them. There are dozens of ways to eat honeydew melon, but for the hottest time of the year, try it in in slushy form!
Fresh corn on the cob is the perfect side dish for a summer barbecue — which is why it’s one of our favorite low-oxalate summer veggies. Corn, a grain plant, originated in southern Mexico, where it is still a staple eaten daily. The vegetable is low in fat, sodium-free, and a nutritious source of vitamin C. Corn comes in several varieties, including sweet corn, yellow corn, and white corn, and can be eaten in lots of different ways. One summer favorite is corn on the cob, and whether you roast it, boil it, or grill it, you won’t want to miss out on this low-oxalate side.
As the fruit that spawned country songs and festivals alike, watermelon has earned its place in the low-oxalate summer fruit hall of fame. After all, it’s been part of world agriculture for nearly 5,000 years. Bright red and green, succulently sweet, and hydrating to boot, watermelon is not only fun to eat but is also a nutritious source of vitamin A and vitamin C. Although delicious on its own, watermelon can also be turned into a cold slushy or paired with feta cheese for a chilled summer salad.
From adding crunch to an afternoon salad to providing a fat-free side dish for dinner, cucumbers deserve a spot as one of the most versatile low-oxalate summer veggies. Stemming from the same family tree as melons and squash, cucumbers are fat-free, sodium-free, and cholesterol-free — mostly because they are up to 95% water! This means cucumbers can help you maintain your hydration levels during the heat of the season. Use cucumber and peaches to sweeten grilled chicken, or blend cucumber with melon for a fresh smoothie.
Grapes are the staple of school lunches across the country, but when school’s out and summer has arrived, grapes transform into a low-oxalate summer fruit that can add crunch and sweetness to salads and suppers. Grapes are naturally fat-free and cholesterol-free, and like other fruits, contain a high concentration of water. Grapes can serve as an all-natural popsicle when frozen, or for a unique twist on veggies, try a roasted grape and Brussels sprout side – minus the walnuts if you’re on a low-oxalate diet!
Enjoy the lazy days of summer and add nutritional value to your meals and snacks with the freshest low-oxalate fruit and vegetables available this season.