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July - A Guide to Seasonal Eating

As July arrives, the world is drenched in the golden glow of midsummer. The air is warm and inviting, filled with the sweet scent of blooming flowers and the gentle hum of life in full swing. It's a season of abundance, where the earth generously offers its finest produce, ripe for the picking. What better way to celebrate the beauty of July than by indulging in the bountiful harvest it brings? From juicy peaches and sweet corn to crisp cucumbers and plump berries, the produce available this month is truly a feast for the senses, offering flavors that are both refreshing and nutritious.

Why Eat In-Season?

  1. Enhanced Nutritional Value: In-season produce is a nutritional powerhouse, harvested at its peak ripeness. Enjoying fruits and vegetables at their freshest ensures you get the maximum nutritional benefits, with higher levels of essential vitamins, minerals, and antioxidants.

  2. Superior Flavor and Tastes: Seasonal foods tantalize our taste buds with superior flavors. Harvested at just the right time, their freshness contributes to a richer, more intense taste, enhancing our culinary experiences.

  3. Environmental Sustainability: Opting for in-season produce supports local farmers, reduces carbon footprints, and promotes sustainable agricultural practices. It's a small but impactful step toward a more eco-friendly lifestyle.

  4. Cost-Effectiveness: Abundant supply during the harvest season leads to lower prices. Buying in-season produce is not only budget-friendly but allows you to enjoy a variety of fresh, nutritious foods without breaking the bank.

  5. Connection to Nature's Rhythm: Eating foods in season helps us connect with the natural cycles of our environment. It fosters an appreciation for the changes in weather and agriculture, creating a deeper understanding of local ecosystems.

  6. Diverse and Varied Diet: Embracing seasonal foods encourages a diverse and varied diet throughout the year. Different seasons offer different produce, promoting a well-rounded intake of nutrients and flavors.

  7. Support for Local Communities: Choosing in-season produce supports local farmers and economies. It's a vote for sustainable, community-focused practices that help maintain the livelihoods of those working hard to bring fresh, seasonal foods to our tables.

  8. Reduced Dependence on Artificial Practices: Seasonal foods often grow more naturally, reducing the need for excessive artificial intervention like pesticides or other chemical treatments.


  • Strawberries

  • Blueberries

  • Raspberries

  • Blackberries

  • Peaches

  • Plums

  • Nectarines

  • Cherries

  • Apricots

  • Watermelon

  • Cantaloupe

  • Honeydew

  • Apples

  • Figs

  • Grapes

  • Lemons

  • Limes


  • Lettuce

  • Spinach

  • Kale

  • Swiss Chard

  • Broccoli

  • Cauliflower

  • Cabbage

  • Brussels Sprouts

  • Zucchini

  • Summer Squash

  • Carrots

  • Beets

  • Radishes

  • Turnips

  • Tomatoes

  • Cucumbers

  • Bell Peppers

  • Eggplant

  • Corn

  • Green Beans

  • Okra

  • Peas

Meal ideas with June produce:

Strawberry Spinach Salad: A refreshing salad made with fresh spinach, juicy strawberries, sliced almonds, and crumbled goat cheese. Toss with a light balsamic vinaigrette for a perfect summer dish.

Grilled Peach and Arugula Salad: Grilled peach slices on a bed of arugula with crumbled feta cheese, toasted pecans, and a drizzle of honey mustard dressing.

Blueberry Lemon Muffins: Moist and fluffy muffins filled with fresh blueberries and a hint of lemon zest, perfect for a summer breakfast or snack.

Summer Vegetable Stir-Fry: A vibrant mix of zucchini, bell peppers, snap peas, and broccoli stir-fried with garlic and soy sauce, served over brown rice or quinoa.

Watermelon Feta Salad: Cubed watermelon, crumbled feta cheese, fresh mint leaves, and a sprinkle of black pepper, drizzled with a light olive oil and lime juice dressing.

Tomato and Cucumber Gazpacho: A chilled soup made with ripe tomatoes, cucumbers, bell peppers, garlic, and onions, blended with olive oil and a splash of vinegar.

Grilled Eggplant and Zucchini: Slices of eggplant and zucchini marinated in olive oil, garlic, and herbs, then grilled to perfection and served with a sprinkle of sea salt.

Peach and Blackberry Crisp: A delicious summer dessert with fresh peaches and blackberries topped with a crumbly oat and brown sugar topping, baked until golden and bubbly.

Corn and Black Bean Salsa: A zesty salsa made with fresh corn kernels, black beans, diced tomatoes, red onion, jalapeno, cilantro, and lime juice. Perfect with tortilla chips or as a topping for grilled chicken.

Carrot and Beet Slaw: A colorful slaw of shredded carrots and beets, tossed with a tangy apple cider vinaigrette and garnished with chopped parsley and sunflower seeds.

Embracing the seasonality of food allows us to savor the unique offerings of each season. By choosing locally grown, in-season produce, we not only create delicious, budget-friendly meals but also support sustainable practices, promote better health, and contribute positively to our local communities and the environment. Let's relish the wholesome goodness that July brings to our tables and celebrate the connection between our plates and the changing rhythms of nature.

Pro Tip: Keep this simple guide handy on your phone or refrigerator to inspire your culinary adventures throughout the month!

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