August Fruits & Vegetables to Improve Wellness from Virtual Nutrition Coach


As summer comes to a close, back-to-school pictures flood social media, reminding us that fall is approaching. But before we fully embrace the pumpkin and squash season, let’s not overlook the delightful flavors of August. This month brings us some of the most delicious and nutritious produce available all year round. As online holistic dietitians, we encourage our patients to indulge in the flavors of each season to give them a more rounded, healthier nutrition plan and improve their diet quality. The August harvest holds a special place in our hearts with some personal favorites.

  1. Blackberries, blueberries, boysenberries, raspberries, cherries—oh, the delightful assortment of berries! Sadly, our cherished flavors are bidding farewell. August marks the grand finale of these luscious treats—the “berry’s last stand!” It’s time to relish in these nutrient-packed powerhouses. If you happen to reside in an area blessed with wild berry bushes, embark on a brambling adventure (blackberry picking). Since their lifespan is short, consider freezing fresh berries for future enjoyment. Fear not, frozen fruits and vegetables retain the same nutritional value as their fresh counterparts. Blend them into yogurt smoothies, sprinkle them atop French toast, pancakes, or ice cream. Create a delectable berry spinach salad (spinach being in season as well!). Or simply savor them straight from the bushes.
  2. August is the pinnacle of peach and nectarine season. With origins dating back to 10th century China, these succulent fruits pack a punch of antioxidants, fiber, and essential vitamins and nutrients. While peaches and nectarines are delightful when enjoyed on their own, there are countless ways to elevate their flavor. Give them a delightful char on the grill as a farewell to summer, or indulge in their natural sweetness by pairing them with yogurt and a drizzle of honey. Add them to salads for a refreshing twist. Explore the possibilities!
  3. Let’s talk about avocados! These incredible fruits are a true powerhouse, boasting a remarkable array of over 20 vitamins, minerals, and phytonutrients. Not only are they packed with nutrients, but they also contribute to a healthy heart. Avocados are like a green indulgence wrapped in a skin. The best part? The possibilities to enjoy them are endless! Whip up some creamy guacamole, savor an avocado and tomato salad drizzled with olive oil and a sprinkle of sea salt, or spread their goodness on whole grain toast. Avocados make fantastic bowls for quinoa and bean salads, add a delightful touch when sliced in sandwiches or omelets—truly, the flavor magic knows no bounds! Let’s celebrate this month dedicated to the marvels of avocados.
  4. Make way for Swiss chard, the new star of the greens scene! While kale has had its moment, it’s time to give Swiss chard a well-deserved spotlight. Embracing greenery is an excellent way to nourish our bodies. Finely chopped Swiss chard can elevate any meal, whether it’s added to breads, soups, sauces, meatloaf, or muffins. Sauté it with garlic and olive oil for a flavorful twist. Pile it onto pizzas for a vibrant touch. Amp up the deliciousness of your favorite quesadillas with Swiss chard. Just like its more popular counterparts, Swiss chard is incredibly versatile. And let’s not forget that August is the prime time to savor its vibrant flavors!
  5. As we bid farewell to the melon season, it’s time to indulge in these refreshing delights one last time. Cantaloupe, casaba melon, honeydew, and watermelon can be lunchtime satisfaction go-tos. Vitamins C & A, potassium, fiber, and lycopene, melons pack a powerful antioxidant and nutrient punch. Don’t limit them to simple cubing or slicing. Try a watermelon, mint, and feta salad or a tantalizing mixed melon salad. Explore the realm of grilled melon or relish the delightful combination of cantaloupe with figs, basil, and olives.
  6. August brings joy to fish lovers because it welcomes an increase in fish variety. In August, bluefish, yellowmouth, yellowfin, tuna, sinarit, rock fish, horse mackerel, bluefish, bonito are in-season. Fish is an excellent source of low-fat, high-quality protein. It is also packed with essential omega-3 fatty acids,  vitamins D and B2 (riboflavin), calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium.

By eating in-season fruits, vegetables, and fish, we can save money and reduce our carbon footprint. It’s also a great way to get the nutrients we need while we reach our weight loss and wellness goals.


Bonito and Swiss Chard Salad with Melon-Avocado Salsa.


  • 1 pound bonito or yellowfin, grilled and flaked
  • 4 cups Swiss chard, washed and chopped
  • 2 cups diced melon (such as cantaloupe or honeydew)
  • 1 ripe avocado, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup fresh cilantro leaves, chopped
  • Juice of 1 lime
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste



  1. In a large salad bowl, combine the grilled and flaked bonito or yellowfin with the chopped Swiss chard.
  2. In a separate bowl, prepare the melon-avocado salsa. Mix together the diced melon, diced avocado, red onion, chopped cilantro, lime juice, and olive oil. Gently toss to combine.
  3. Add the melon-avocado salsa to the bonito and Swiss chard mixture. Gently toss until all the ingredients are well incorporated.
  4. Season the salad with salt and pepper to taste.
  5. Allow the flavors to meld for a few minutes before serving. Serve the Bonito and Swiss Chard Salad with Melon-Avocado Salsa as a refreshing and nutritious summer meal.


Feel free to adjust the ingredients and quantities according to your taste preferences. Enjoy this delightful combination of flavors and textures that highlight the freshness of the ingredients.