Summer is the season where fresh, nutritious foods are abundant and more affordable. Whether summer’s bounty comes from the farmers market, roadside stand, co-op or one’s own backyard, now is the time to consider how to capture that freshness and reap the nutritional benefits year round. Several factors must be considered when choosing the best method of preservation. Explore the following methods to enjoy the flavors of summer for months to come.

One technique that requires minimal preparation time and input is freezing. It’s is a superb method for preserving nutrient content, color and flavor in most fruits and vegetables. Be sure to choose produce at the peak of ripeness and freeze as soon as possible after harvest, for highest nutrient retention and quality. Most vegetables will require blanching to reduce enzyme activity that contributes to deterioration. SafeFood.net provides a convenient guide to proper blanching times and techniques and suggests foods that do not freeze well, such as cucumbers, lettuce and watermelon. Penn State Extension also recommends freezing no more than 2 pounds of food per square foot of freezer space at a time, so that food will freeze more quickly, resulting in smaller ice crystals and less damage to the food’s cells, which can cause a mushy texture. For best results and longest storage, keep the freezer at zero degrees Fahrenheit (minus 17 degrees Celsius). Freezing is an excellent way to preserve fresh berries, sweet corn, broccoli, cauliflower, peas, carrots, green or wax beans and beets.

Dehydration, one of the oldest methods of preservation, boasts benefits such as a longer shelf life, lighter product weight, reduced size and no need for refrigeration. There are some disadvantages, however; the heat and air used in the dehydration process destroy vitamins A and C, according to Barbara Willenberg, of the University of Missouri Extension. Foods that are prone to oxidation, such as apples and pears, should be pretreated in a mixture of lemon juice and water. Some fruits and vegetables may require blanching before being dehydrated. Examples of foods that are well suited to dehydration are apples, pears, tomatoes, zucchini, herbs, strawberries, blueberries and cherries.

Home canned foods do not require refrigeration until opened and offer the versatility of preserving not only fresh fruits and vegetables but also sauces, pickles, jellies, salsa and more. High-acid foods, such as tomatoes, pickles, fermented foods and most fruits, may be processed using a boiling water canner. Low-acid foods, including most vegetables and all meats, should be processed using a pressure canner, to eliminate bacterial growth. Always be sure to use canning recipes from a reputable source and follow all directions carefully, to reduce the risk of foodborne illness. The downside of canning is that the heat used to kill pathogens and seal the jars also reduces vitamins A and C; the same way that dehydrating does. Home canning involves a significant investment of time and the purchase of canning jars and other specialized equipment. Most foods can be canned at home using one of the methods listed above. Examples of foods that are well suited to canning are tomatoes, asparagus, corn, green beans, apples, peaches, pears, mandarins, soups, jellies or jams, sauces and pickles.

Fermentation is gaining popularity for its potential health benefits. According to the University of California Division of Agriculture and Natural Resources, fermented foods “offer a wide variety of health benefits,” such as increasing “nutrients such as folic acid, vitamin B12, nicotinic acid (niacin), riboflavin and thiamine.” They also contain “probiotics that are similar to the beneficial organisms found in our gut.” It is imperative to use a recipe from a trusted source when fermenting and to follow all directions carefully for consistent results. Fermentation is a useful method for preserving many foods, including cabbage (sauerkraut), cucumbers, asparagus and green beans.

Some foods store well with no additional work or input. Hard, winter squash, when fully mature and cured, can be stored in a cool, dark space for one to six months, depending on the variety and storage conditions, according to Penn State Extension. Similarly, dried beans, such as limas, pintos, black beans and black-eyed peas, as well as various types of dried field corn used for making cornmeal, grits and popcorn, can be stored in jars in a dark, cool and dry area for a year or more. Root vegetables may be stored in a cold, damp area like a root cellar or possibly a basement or garage, avoiding areas that might freeze. When storing roots, Penn State Extension suggests, “Bury carrots, parsnips, beets, turnips, rutabagas and leeks in damp sand to keep them moist.”

Ultimately, the best method depends on the type of food being preserved and its intended use. For example, dehydrated apples are delicious in trail mix; however, canned or frozen apples may work better for pies. Cabbage becomes soft and mushy when frozen but maintains its shape and crispness when fermented. By planning ahead and varying preservation methods, it is possible to save the summertime surplus and enjoy the benefits of fresh, nutrient-dense food year round.