Various fruits and vegetables at a market

Healthy Summer Grocery Staples

Jun 23, 2020Rise Bar Team

Summer is a season that bring happiness to many of us. It is a time to relax, practice self-care, and enjoy the beauty of the outdoors. One of the best things about summer time is the fresh fruits and vegetables that become available at grocery stores.

In this article, we will be sharing our favorite tips for grocery shopping in the summer.

Various fruits and vegetables at the market

The best thing to do before going grocery shopping is to think of a few recipes to make for the week and create a list with the following categories: fruits, vegetables, protein sources, dairy, frozen foods, and pantry staples.

By organizing your grocery planning this way, you will save money, while also shopping smarter and in season!

Strawberries in cartons

Summer Grocery Haul


  • Strawberries
  • Cherries
  • Grapes
  • Tomatoes
  • Mangos
  • Melons
  • Nectarines


  • Cucumbers
  • Celery
  • Kale
  • Summer Squash
  • Zucchini
  • Corn
  • Eggplant


  • Unsweetened non-dairy milk: almond, soy, flax
  • Non-fat plain Greek yogurt

Frozen foods

  • Corn, edamame, peas
  • Berries
  • Ginger
  • Spinach

Pantry Staples

  • Canned beans: garbanzo, black, kidney
  • Grains: quinoa, brown rice, rolled oats, brown rice cakes
  • Healthy fats: olive oil, avocado oil, almond butter
  • Nuts/seeds: almonds, pecans, chia seeds, hemp seeds
  • Condiments: apple cider vinegar, nutritional yeast, coconut aminos
  • Spices: cinnamon, turmeric, garlic powder, chili powder, cayenne pepper, curry powder

With all of these summer staples in mind here is a one-day meal plan:
Breakfast: Berry ginger smoothie with Greek yogurt and soy milk
Lunch: Quinoa bowl with grilled tempeh, zucchini, and spinach
Snack: Brown rice cake with almond butter and strawberries
Dinner: Spaghetti squash chickpea salad

We hope you are each able to take time this summer to get outside, enjoy fresh fruits and vegetables, and try out some new recipes! Here is our recipe for a spaghetti squash chickpea salad for a healthy summer dinner.

Summer Spaghetti Squash Chickpea Salad
Spaghetti Squash Chickpea Summer Salad

This vibrant summer salad is quick, simple, and makes use of the ingredients in our summer grocery haul list. Squash is a great vegetable option for the summer and keeps longer than other vegetables which means less trips to the grocery store which is always a plus. Spaghetti squash is rich in vitamin C, B6, potassium, iron, and phosphorous!

Ingredients: (Makes 2 servings)

  • 1 can chickpeas small spaghetti squash
  • 1 c chopped cherry tomatoes
  • ½ c sliced green olives
  • 1 bunch of Kale
  • ¼ c chopped pecans
  • ¼ c chopped cranberries
  • Cilantro
  • Dressing and seasonings: olive oil, lemon juice, maple syrup, cayenne pepper, garlic, nutritional yeast, basil, cumin, pepper 


  • Preheat oven to 450° F.
  • Cut spaghetti squash in half, drizzle with olive oil, and add black pepper.
  • Cook for 30 minutes.
  • While the squash is cooking, sauté 1 garlic clove, 1 can of rinsed and drained chickpeas, ¼ c chopped pecans, ¼ c chopped cranberries with 1 tbsp. olive oil, juice of ½ lemon, 1 tsp maple syrup, a dash of cayenne pepper, basil and cumin for about 15 minutes.
  • Massage 1 head of kale with the remaining lemon juice and 1 tbsp. nutritional yeast.
  • Once the spaghetti squash is done, use a fork to remove the squash
  • Mix squash with chickpeas and other ingredients for about 10 minutes.
  • Add cooked mixture on top of the kale with sliced cherry tomatoes, Spanish olives, and cilantro on top.

Author: Karli McCarthy
Cal Poly, SLO Nutrition Student

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