5 Must-Have Food Staples for Summer

Seasonal ingredients that never go out of style
chickpea salad on a table
Depositphotos / karissaa

Whether you’re bringing a dish for a backyard barbecue or hoping to “wow” someone with your next picnic spread, some foods are just great to have on hand this time of year. From refreshing beverages to cool side dishes and spreads, you may just find that these five healthy summer staples become your go-tos throughout the rest of the year too! 

Fruit Butter

If you’re looking for a more inspiring, summer-fresh take on familiar recipes, fruit butter can be a great addition to your meals this season. Not to be mistaken for classic jams, fruit butter has the spreadability and thicker texture of many of your favourite nut butters—albeit a bit more sweet, and a good alternative for those with allergies (move aside, peanut butter!). Made with fresh fruit and lightly sweetened, these butters can be delicious on toast, scones, muffins, and endless baked treats.

Grape Butter


If you want to go for a more unique flavor, try Eden Foods Grape Butter Spread, made from family vineyard-grown Concord grapes. Pair this kettle-simmered spread with an equally delicious Mochi Waffle recipe, and take your breakfast game to the next level.

Pure Fruit Juice

Speaking of fruits, did you know that pure fruit juices of all kinds have health benefits? Not to be mistaken for its more sugar-laden counterparts, 100 percent fruit juice is chock-full of antioxitdants, vitamins, and minerals, making it a perfect swap for those favourite summer beverages our kids (and us!) will often reach for when we need a break from the heat. These juices stand out from the many other options on the market which also contain tons of added flavors and colorings.

Cherry Juice


To add a bit of tart flavor to the mix, we recommend trying Eden Foods Cherry Juice. Made from the heritage Montmorency (“healing”) cherry, you know this juice must be good when it’s won the prestigious Outstanding Beverage award from the National Association for the Specialty Food Trade (NASFT). High in melatonin, this particular cherry variety may even help with insomnia!

Chickpeas (Garbanzo Beans)

Summer is a season where many of us are constantly on-the-go. Whether running kids out the door to soccer practice or heading out for a hike, it’s crucial to have a balanced diet that will keep our energy from flagging—and in these scenarios, chickpeas really show their nutritional star power! These tiny pulses pack a surprisingly powerful punch as a source of protein, fibre, B vitamins, and more.



Chickpeas seem tailor-made for many refreshing summer salads, like this picnic-perfect Pasta and Garbanzo Bean Salad recipe. We recommend tossing this together with Eden Foods Garbanzo Beans (Chickpeas), which is made with no additional salt or chemical additives. As a bonus, the can’s cooking water (aquafaba), can even be used as an egg substitute in some recipes.

Apple Sauce

It can be easy to forget as adults just how wonderful this kid-favourite, seasonal snack really is. Boasting a perfect balance between just-sweet-enough flavour with some tartness to add interest, apples alone are rich in ingredients like fibre, quercetin, and pectin. Eating apple sauce is a great way to get more of this into all of our diets, especially for little ones. (And while we can’t guarantee that “an apple a day keeps the doctor away,” getting a healthy dose of it in your diet certainly can’t hurt!)

Apple sauce


For your next summer get-together, bring the best of the best to the table: Eden Foods Apple Sauce. As part of the Taster’s Choice Hall of Fame, this apple sauce is made traditionally with a family orchard blend of Great Lakes Apples - no sugar (or anything else) added. 

Fermented Side Dishes

These foods have made quite a stir in recent years as research indicates that the fermentation process can potentially outperform even raw foods in the health department. Besides preserving food for longer (always a plus!), fermented foods are a great source of probiotics, and they can also give the immune system an extra boost. Served cold, these versatile side dishes and toppings are a perfect pop of flavor to add to any menu this summer.

Kimchi Sauerkraut


Of course, we can’t talk about fermented foods without giving a shout out to a traditional staple that’s been fermented since ancient times—cabbage! Try Eden Foods Kimchi Sauerkraut, which uniquely pairs up spicy kimchi with savoury sauerkraut. Made from hand-harvested organic cabbages, this blend is packed full of antioxidant-rich vegetables, herbs, and spices.

Feel the Difference with Eden Foods

Eating good-for-you foods is key to overall well-being, no matter what your days look like this summer. With a trusted brand like Eden Foods on your table, you can rest assured that your new favourite drinks and dishes are a healthier choice—not only for you and your family, but our planet as well.

Eden Foods logo

Founded in 1968, Eden Foods is the oldest principled independent organic food company in the United States. Its mission is Creation and Maintenance of Purity in Food. Eden brand is the authentic alternative to commercial food; the purest, best tasting grains, beans, and vegetables on the planet, from known trusted growers. Healthy soil, long-term organic, non-GMO.

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