Summer is a season of abundance, particularly in the Midwest, where the warm weather brings a bounty of fresh, flavorful produce and farmers markets. For those living in Iowa and surrounding areas, local agriculture offers a diverse range of fruits, vegetables, and grains that can be incorporated into healthy, delicious summer recipes. This article shares when seasonal ingredients are at their peak and provides a collection of recipes that celebrate the best of Midwest and Iowa agriculture. 

Seasonal Ingredients All Summer Long

Understanding when fruits and vegetables are in season helps you choose the freshest produce, which not only tastes better but also provides maximum nutritional benefits. Here’s a guide to some of the key seasonal ingredients you’ll find in the Midwest during the summer months: 

• Asparagus: Typically available from late April to June. 

• Sweet Corn: Peak season from July to August. 

• Tomatoes: Best from July to September. 

• Cucumbers: Abundant from July to September. 

• Peppers: Sweet peppers are in season from July to September. 

• Beets: Available from June through October, with peak flavor in midsummer. 

• Squash: Summer squash and zucchini are best from June to August. 

• Apples: Early varieties start in August, with peak season in September. 

• Berries: Strawberries are at their best from June to July, while blueberries and raspberries are ripe from July to August. 

• Sugar Snap Peas: Peak season from late May to early July. 

• Onions: Fresh (green) onions available from spring through summer; storage onions harvested in late summer (August–September). 

Farmers Market-Friendly Recipes 

Fresh Corn and Tomato Salad 

This colorful salad highlights the sweet corn and juicy tomatoes that are quintessential to summer in the Midwest. 

Ingredients: 

• 4 ears of sweet corn, husked 

• 2 cups cherry tomatoes, halved 

• 1/4 cup red onion, finely diced 

• 1/4 cup fresh basil leaves, chopped 

• 2 tbsp olive oil 

• 1 tbsp balsamic vinegar 

• Salt and pepper to taste 

Instructions: 

• Boil corn in a large pot of salted water for 5-7 minutes until tender. Let cool, then cut kernels off the cob. 

• In a large bowl, combine corn, cherry tomatoes, red onion, and basil. 

• In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper. Pour over the salad and toss gently. 

Nutritional Benefits: Corn provides fiber and antioxidants, while tomatoes are rich in vitamins A and C. Fresh basil adds a burst of flavor with minimal calories. 

Grilled Vegetable and Quinoa Bowl 

This hearty dish features summer squash, peppers, and cucumbers, all grilled to perfection and paired with protein-rich quinoa. 

Ingredients: 

• 1 cup quinoa 

• 2 cups water 

• 1 zucchini, sliced 

• 1 yellow squash, sliced 

• 1 red bell pepper, sliced 

• 1 cucumber, sliced 

• 2 tbsp olive oil 

• 1 tsp dried oregano 

• 1 tsp garlic powder 

• Salt and pepper to taste 

Instructions: 

• Rinse quinoa under cold water. In a pot, bring 2 cups of water to a boil, add quinoa, reduce heat, and simmer for 15 minutes. Fluff with a fork and let cool. 

• Preheat grill to medium-high. Toss vegetables with olive oil, oregano, garlic powder, salt, and pepper. Grill for 3-4 minutes on each side until tender. 

• Combine quinoa and grilled vegetables in a large bowl. Serve warm or chilled. 

Nutritional Benefits: Quinoa is a complete protein, and the grilled vegetables add fiber and vitamins. This dish is perfect for a filling, nutritious meal. 

Berry and Spinach Smoothie 

A refreshing way to use summer berries, this smoothie is packed with nutrients and is perfect for a quick breakfast or snack. 

Ingredients: 

• 1 cup fresh spinach 

• 1/2 cup strawberries, hulled 

• 1/2 cup blueberries 

• 1/2 cup plain Greek yogurt 

• 1 cup almond milk or water 

• 1 tbsp honey (optional) 

Instructions: 

• In a blender, combine spinach, strawberries, blueberries, Greek yogurt, and almond milk. 

• Blend until smooth. Add honey if desired for extra sweetness. 

Nutritional Benefits: Spinach provides iron and vitamins A and C, while berries are high in antioxidants. Greek yogurt adds protein for a balanced snack. 

Stuffed Bell Peppers 

This dish utilizes colorful bell peppers, which are abundant in summer and can be stuffed with a mixture of lean protein and vegetables. 

Ingredients: 

• 4 large bell peppers (any color) 

• 1/2 lb lean ground turkey or beef 

• 1/2 cup cooked brown rice 

• 1 can diced tomatoes 

• 1/2 cup frozen corn 

• 1/2 cup black beans, drained and rinsed 

• 1 tsp cumin 

• 1 tsp chili powder 

• 1/2 cup shredded cheese (optional) 

Instructions: 

• Preheat oven to 375°F (190°C). Cut the tops off the bell peppers and remove seeds. 

• In a skillet, cook ground turkey or beef over medium heat until browned. Add cooked rice, diced tomatoes, corn, black beans, cumin, and chili powder. Mix well. 

• Stuff each bell pepper with the mixture and place in a baking dish. Top with shredded cheese if desired. 

• Bake for 30-35 minutes until peppers are tender. 

Nutritional Benefits: Bell peppers are high in vitamins A and C, while ground turkey provides lean protein. Brown rice adds fiber to the meal. 

Summer Squash and Tomato Soup 

A comforting soup that showcases the best of summer squash and tomatoes, this recipe is both soothing and nutritious. 

Ingredients: 

• 2 cups summer squash, chopped 

• 2 cups tomatoes, diced 

• 1 onion, chopped 

• 2 cloves garlic, minced 

• 2 cups vegetable broth 

• 1 tbsp olive oil 

• 1 tsp dried basil 

• Salt and pepper to taste 

Instructions: 

• Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until softened. 

• Add summer squash and tomatoes. Cook for 5 minutes, then add vegetable broth and basil. Bring to a boil. 

• Reduce heat and simmer for 20 minutes. Use an immersion blender to puree the soup until smooth. Season with salt and pepper. 

Nutritional Benefits: This soup is rich in vitamins and minerals from the vegetables and provides a low-calorie, fiber-rich meal option. 

Cucumber and Herb Salad 

A light and refreshing salad perfect for hot summer days, using crisp cucumbers and fresh herbs. 

Ingredients: 

• 2 cucumbers, sliced 

• 1/4 cup fresh dill, chopped 

• 1/4 cup fresh mint, chopped 

• 2 tbsp olive oil 

• 1 tbsp lemon juice 

• Salt and pepper to taste 

Instructions: 

• In a bowl, combine cucumber slices with dill and mint. 

• Drizzle with olive oil and lemon juice. Toss gently to combine. 

• Season with salt and pepper to taste. 

Nutritional Benefits: Cucumbers are hydrating and low in calories, while fresh herbs add flavor without added calories. 

Roasted Beets Recipe 

Ingredients: 

• 4 medium beets (red, golden, or a mix) 

• 1–2 tbsp olive oil 

• Salt and pepper, to taste 

• Optional: herbs like thyme or rosemary, balsamic vinegar 

Instructions: 

• Preheat oven to 400°F (200°C) 

• Wash the beets thoroughly. Peel if desired (easier after roasting) or leave skin on 

• Cut into 1-inch cubes or wedges for faster roasting 

• Toss with olive oil, salt, pepper, and optional herbs 

• Roast on a parchment-lined baking sheet for 35–45 minutes, flipping halfway through. They're done when tender and caramelized on the edges 

• Optional: Drizzle with balsamic vinegar just before serving. 

Serving ideas: Toss into salads, serve with goat cheese, add to grain bowls, or enjoy as a sweet-yet-healthy side dish. 

Nutritional Benefits: Roasted beets are rich in fiber, folate, potassium, and antioxidants like betalains, which support heart health, digestion, and reduce inflammation. They're low in calories, naturally sweet, and help improve blood flow thanks to their dietary nitrates. 

Summer in the Midwest offers a wealth of fresh, nutritious ingredients that can be utilized to create healthy, flavorful meals. By incorporating seasonal produce like sweet corn, tomatoes, and berries into your cooking, you can make the most of the vibrant flavors and nutritional benefits of summer. These recipes not only celebrate the abundance of local agriculture but also provide wholesome options for every meal of the day. Enjoy the bounty of the season and make your summer cooking as fresh and delicious as possible.