Fresh fruit at the farmers market. (Provided photo — Yvona Fast)

In winter, we call apples, oranges and bananas “fresh” fruit. True, it is not canned or frozen — but after weeks of travel and storage, is it truly fresh?

It’s mid-July. Summer is in full swing, and farm stands are loaded with fresh summer fruit.

Strawberries began the season. Now we have peaches, blueberries, cherries. Later, local melons, plums, pears and apples will be plentiful.

We all know that fruit is healthy, and summer, when it’s fresh from the berry patch or orchard, is the best time to eat fresh fruit. it is so much better than supermarket fruit.

For example, peaches sold at the supermarket are often picked before ripening. They are hard when you buy them and often rot before they ripen. In contrast, those at the farmstand are juicy and delicious.

All fruits contain dietary fiber, potassium, vitamin C, and folate (folic acid). They also contain many important antioxidants and phytochemicals. Want to lose weight? Eat more fruit and less carb-laden sugary treats.

Fruit is great in salads — not just fruit salads, but grain salads, pasta salads, and salads of fresh greens.

For an easy fruit salsa, seed and chop red and green bell peppers. Combine with chopped onion or scallions and chopped fresh fruit like melon cubes, chopped apples, pears, plums or peaches, or berries. Sprinkle with salt, a tablespoon of fresh-squeezed lime or lemon juice, and a little fresh chopped cilantro.

Fruit is great in desserts: cobblers, crisps, pies, but also simple desserts like parfaits. Serve fruit for dessert with ice cream or yogurt. Blend it into fruit soups and fruit smoothies. Stir it into muffins and quick breads.

A peach, apple, pear, or plum makes a perfect snack. Get fancy and thread fruit chunks (like cubes of melon or slices of pear, apple or peach) on skewers, then broil or cook on the grill.

What is your favorite summer fruit? How do you like to prepare it?

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Summer Berry Salad

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Ingredients:

1 small bunch tender bok choy, green and white parts

About 2 cups baby spinach greens

For the dressing:

1/4 cup plain yogurt

1 Tablespoon mustard

1 Tablespoon maple syrup

2 teaspoons Tarmari sauce (or soy sauce)

2 cups berries of your choice, or cherries (pitted)

Directions:

Prepare bok choy by separating stems and washing. Set aside.

In bottom of salad bowl, with a whisk or fork, combine dressing ingredients.

Slice bok choy and stir into the dressing. Stir in baby spinach leaves.

Rinse berries and fold in

Serves 4.

Option: Add cooked pasta for a full meal.

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Summer Peach and Berry Soup

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Summer comfort food at its best.

Ingredients:

1 cup water

1 / 2 cup sweet red wine

1 pint berries (blueberries or other berries)

2 or 3 peaches

2 Tablespoons sugar

1 / 2 teaspoon cinnamon

1 / 2 teaspoon ground cloves

2 Tablespoons cornstarch

2 cups skim or 1% milk

3 / 4 cup sour cream or plain Greek yogurt

Fresh berries, for garnish

8 ounces egg noodles

Directions:

Clean and rinse the berries. Rinse, core and chop peaches. Set fruit aside.

Bring water and wine to a boil. Stir in the bfruit, sugar, and spices; return to boil, and cook about five minutes, until the fruit softens. Remove from heat, cool slightly, and puree in blender or food processor. With a fork, blend the cornstarch with the sour cream and a small amount of milk — this prevents the sour cream from curdling when mixed with the hot soup. Stir into the fruit, along with the rest of the milk. Return to pot; while stirring with a whisk, bring back to a boiling point. Remove from heat, and chill.

When ready to serve, cook wide egg noodles according to package directions; drain. Place noodles in soup bowls, and top with soup. Or, serve with biscuits. Serve with additional cream or milk, if desired, and garnish with a cup of fresh berries.

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Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: writing and cooking. She can be found at www.yvonafast.com and reached at yvonawrite@yahoo.com or on Twitter: @yvonawrites.