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Thrill of the Grill: Summer Produce Nutrition

Summer is the perfect time to enjoy abundant fresh and seasonal produce at Raley’s. The warm weather allows you to fire up the grill and add a smoky flavor to your favorite fruits and vegetables. Fresh fruit and veggies not only taste terrific, but they are also super nutritious. Keep reading to learn some fast facts about our favorite summer produce!  


Refreshing, sweet and delicious. What’s not to love about melons? Melons are a tasty treat perfect for cooling down on a hot summer day and contain many health benefits. When you eat melons, you get a heaping helping of dietary fiber, vitamin K, potassium and copper. They are also excellent sources of vitamin C and vitamin B6, which help support a healthy immune system and brain function.   

One of the most notable melon characteristics is its high-water content. Around 80% to 90% of melon is water! And they are packed with electrolytes, so you stay extra hydrated on those hot triple-digit days.   

Want to incorporate melons into your daily diet? They taste amazing on their own. Just cut them up and serve for a refreshing jolt. If you want to branch out, try using cantaloupe as a topping on pizza or honeydew in a salad. You can also use fresh melons to make a super satisfying smoothie.   

Don’t forget that cantaloupe goes great on the grill. The open flame will caramelize those sugars and char the outside, leaving you with the perfect summer treat.  


Another summer favorite that’s perfect for grilling is corn. For many people, their first grilled corn on the cob of the year signals the official beginning of summer.   

Corn tastes excellent and contains nutrients like fiber, vitamin C, Thiamine (B1), Folate (B9), magnesium and potassium. These nutrients are essential in maintaining a healthy diet, supporting digestion and reducing the risk of chronic illness.  

Grilling fresh corn on the cob is a good way to bring out those naturally sweet flavors. Browning those kernels over an open flame gives grilled corn a savory, smoky flavor. The best part is grilling corn is easy! Just wrap your corn in foil, leave them in their husks and place them directly on the grill. You’ll know they are done when the kernels soften and the outside becomes charred.   

You can eat grilled corn on its own or mix it up by adding the grilled kernels to soups, salads or your favorite vegetable dishes.   

Hatch Chiles  

The Hatch Chile is a versatile summer offering that tastes great and packs a healthy punch. Rich in essential nutrients like vitamin C, calcium, iron and magnesium, hatch chiles are the perfect treat for everyone.  

Hatch chiles have a unique sweet and spicy taste with a smoky flavor that is perfect for grilling. They range in heat from mild to very hot, so it’s important to taste them before using them in a recipe. Their flavor profile is perfect for adding depth to savory dishes, and they work in a wide range of cuisines, from Mexican to Southwestern and beyond.  

Try adding grilled Hatch Chiles to mac n’ cheese, grilled cheese sandwiches, nachos, quesadillas or even your favorite noodle dish. One of the best things about hatch chiles is that you can freeze them and keep them fresh year-round.   

Stone Fruit  

Stone fruits such as cherries, peaches, apricots and plums are sweet, delicious and good for you! These fruits contain several vital nutrients, including:  

  • Fiber  
  • Vitamin C  
  • Potassium  
  • Copper 
  • Manganese  

Stone fruits are also high in antioxidants, which help protect cells from damage and play an essential role in reducing inflammation.   

Fire up that grill because you can do a lot with stone fruits. Just slice peaches, nectarines, apricots, mangos, and more on a skewer on the grill. Drizzle with olive oil and honey, get a good char and enjoy! Eat them on the skewer or toss into a fresh green salad, use in a salsa or even save them for later to make homemade ice cream.  

If you’re like us, it’s hard to resist eating all the fresh summer produce on or off the grill. Raley’s carries all your favorite fresh seasonal produce for summer. Stop by your local Raley’s today or shop online and order for easy pickup or delivery.   

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