The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
Summer is here, which means we all have the opportunity to spend more time outdoors doing things we love! Gardening, brisk walks in the park and relaxing poolside with a good book are a few favorites that come to mind.
However, sweat-producing activities often lead to dehydration, so as outdoor temperatures rise, it’s important to be diligent about replenishing your body with extra water.
Besides pure water and electrolyte replacement drinks, here are 10 vitamin-packed foods, grown locally and available in Heinen’s Produce Department, that offer ample hydration in the summer.
Peaches (89% water)
Juicy local peaches are the perfect remedy for your sweet tooth. Packed with vitamin C and fiber, this high-water fruit tastes like an indulgent treat. Since you already have the grill fired up for the summer, toss peaches and your other favorite stone fruit on the grates! This Grilled Stone Fruit with Berries and Sweet Honey Lemon Dressing is a guaranteed crowd pleaser.
Green Cabbage (93% water)
The best way to add this hydrating cruciferous vegetable to your summer menu is in a good coleslaw. Try this Club Fx-approved Mayo-Free Coleslaw as a lighter alternative to traditional mayonnaise-based versions at your next BBQ!
Green Peppers (93% water)
One bite of a fresh green pepper and you’ll have no doubt that this veggie is full of water. Green peppers can be a little boring on their own, but when served with fresh guacamole, they offer an entirely different sensory experience. Get creative by making these Plant-Powered Guacamole-Stuffed Peppers using crisp and crunchy raw green peppers!
Tomatoes (94% water)
Look closely at a sliced tomato and you’ll notice it resembles a heart: both are red and have four chambers. It should come as no surprise to learn that this hydrating fruit—rich in fiber, potassium, vitamin C and choline—helps to support heart health.
Radishes (94% water)
These crunchy, vibrant red hydrating root vegetables are certainly an acquired taste, but their peppery flavor profile is a delightful way to brighten summer salads and veggie trays. If you’re not a fan of their spiciness, try them cooked in this Roasted Radish Chickpea Pasta with Lemon and Garlic. Roasting radishes tones down their spice, enhances their sweetness and changes their texture to that of cooked carrots or potatoes.
Romaine Lettuce (95% water)
In addition to its impressive water content, this hearty salad green is known for being nutrient dense, meaning it has a high concentration of micronutrients with few calories. There’s no better way to enjoy this locally grown leafy green than in a big summer salad topped with diced tomatoes, radishes, cucumbers and peaches. What a tasty way to meet your water quota!
Zucchini (96% water) and Yellow Squash (94% water)
Nothing says summer like grilled veggie kabobs! Try skewering zucchini, yellow squash, mushrooms, red onions and cherry tomatoes, then grill them until tender and kick up the flavor with a drizzle of this simple Homemade Tahini Dressing.
Cucumbers (96% water)
Sliced cucumbers dipped in Hope Foods hummus or FUN Sesames classic tahini dip make a refreshing summer snack or appetizer. Lighter dishes like this help to balance out heavier ones, like potato salad and barbecued meats.
Coconuts (94% water)
While coconuts are certainly not a fruit that can be grown locally in the Midwest, they are extremely hydrating and available at Heinen’s. A natural source of essential minerals and antioxidants and perfect for pre-and-post workout hydration, grab an Organic EZ Open Sweet Young Drinking Coconut from the Fresh Discovery section of Heinen’s Produce Department and discover all the ways a few swigs of coconut water can keep you feeling refreshed this summer!
Hydrating fruits and veggies give you the best of all worlds: flavor, fiber, vitamins, minerals, phytochemicals and, of course, lots of water. What’s more, by shopping Heinen’s Produce Department, you’ll be supporting more than 150 Midwest growers.
Treat your body and taste buds to an extra juicy peach, or slice a fresh vine-ripened tomato for a burger and pile it high with a hefty handful of crisp Romaine lettuce. Take it a step further and invest five minutes to prepare this Easy Summer Gazpacho, made from local tomatoes, peppers, cucumbers and peaches. Hydration has never been so delicious!