This year, one of my goals is to cut down on grocery expenses by buying in-season produce. Since I’m doing the research anyway, I thought I would share it with you guys! Buying in season is more important than ever. It keeps grocery costs down and ensures food will supply the most nutrients.
For this month, be sure to also check out the June Produce Guide as well. Some of the produce for June will still be in season through July or even August. In fact, as it reaches the end of its growing season, some produce items may be priced even lower than they were at their peak as they try to sell the surplus!
Of course, what produce is in season can vary by region, so I focused on the Southwest in my research. If you are on the east coast, it should still apply, but some things vary. I also included recipes you can make with this month’s produce, so hopefully, it helps inspire your weekly menu this month!
Enjoy some fresh summer produce with some vibrant, gorgeous looking fruits and vegetables! I’ve included some of my top favorite produce items for July, as well as recipes for each one, so you can be inspired to eat healthfully this month.
“Beet” you can’t guess what bright red root vegetable is in season now! Packed full of essential vitamins, minerals, and plant compounds, beets are an impressive food that can be eaten in a variety of ways. From smoothies to salads to hummus, you can whip these guys up any which way you choose.
Aside from their versatility in the kitchen, beets have a myriad of health benefits, such as keeping blood pressure in check, improving athletic performance, and fighting inflammation. So what are you waiting for? Give beets a try while they’re in season this month!
Check out some of these recipes from me and other dietitians featuring beets:
- Berry Beet Recovery Smoothie
- Roasted Beet Salad from Nutrition Stripped
- Beet Hummus from The Real Food Dietitians
It’s hot outside, so cool off with a refreshing cucumber! This crisp produce item is perfect for the summertime, as it has a high water content to keep you hydrated through the hot temperatures.
In addition to their water content, cucumbers are rich in antioxidants, fiber, and vitamin K, all while having a low caloric content, so what’s not to love? Go ahead and enjoy them while they’re in season!
Check out some of my favorite recipes featuring cucumbers:
- Grilled Ranch Pork Chops & Cucumber Tomato Salad
- My Favorite Green Juice Recipe
- Really Easy Meal Prep Collard Greens Wraps
- Green Cucumber Orange Super Smoothie
Cherries are probably the nutrition powerhouse you didn’t expect. Just 1 cup or about 21 sweet cherries provides 97 calories, 2 grams protein, 25 grams of carbs, 3 grams of fiber, as well as Vitamin C, potassium, copper, and manganese. They are also incredibly rich in anti-inflammatory and antioxidant compounds that benefit optimal health in many ways. Get inspired for how to use them in the kitchen with these 15 Delicious Healthy Cherry Recipes for Summer and Beyond.
Check out some of my favorite recipes featuring cherries:
- Crushed Cherry Margaritas
- Healthy Cherry Cheesecake Protein Smoothie Bowl
- Cherry Greek Yogurt Homemade Popsicles
Whether you’re hankering for a snack or searching for an all-natural sweetener, dates may be just the thing you’re looking for! Filled with fiber, antioxidants, and potassium, dates are certainly a nutritional powerhouse. Known for boosting brain health, promoting natural labor, and regulating blood sugar, these little nuggets are just bursting with goodness. Try adding them to your daily diet this month while they’re in season!
Check out some of my favorite recipes featuring dates:
Fresh grapes are the perfect snack during the summer months, as they’re crisp, refreshing, and full of flavor. Plus, they offer a wealth of health benefits due to their high nutrient and antioxidant contents. Grapes are filled with vitamins C and K, and they also boast the nutrient resveratrol, which has been shown to protect against cancer by reducing inflammation. With so many great health benefits, go ahead and enjoy them all month long!
Check out some of these dietitian recipes featuring grapes:
- Grape Ricotta Walnut Bites from Marisa Moore Nutrition
- Sonoma Kale Salad with Red Grapes and Mushroom-Red Wine Vinaigrette from The Plant-Powered Dietitian
- Spiced Grape Mocktail from The Baby Steps Dietitian
More produce guides: