We’ve got a hefty guide for July! Summertime gives us quite a bounty of fresh fruits and veggies. I’ve been harvesting from my garden a lot over the past few weeks and it’s such a gift: peppers, onions, greens, herbs, tomatoes… it’s amazing. On top of that, July gives us some gems like blackberries and peaches that you’ll want to take advantage of quickly, because they aren’t around for long.
Here’s what to look for this month.
Avocados. We’re obsessed. We want it with chips, smashed onto toast, tossed into salads, and stacked onto sandwiches. Avocado is the perfect addition for those who love everything that is rich and creamy, but want to make smarter choices. This fruit is high in fiber, heart-healthy fats, and it offers up a ton of vitamins. It also contains more potassium than bananas!
Try avocado in my Grilled Tuna Steak Salad with Wasabi Vinaigrette!
Or try these other recipes:
- Citrus Avocado Salad by Fork in the Kitchen
- Spiced Flank Steak Tacos by The Original Dish
- Mexican-Style English Muffin Pizzas by Kitchen @ Hoskins
Blackberries are a gorgeously sweet treat, so take advantage of them while they’re around! They’re great in baked goods, toppled over ice cream, or simmered into a jammy compote. You could also easily muddle them into a cocktail if you want to be really fancy.
Try blackberries in these recipes:
- Summer Nights Blackberry Lavender Mojitos by Two Sisters Living Life
- Blackberry Arugula Chicken Salad by Peanut Butter and Fitness
- Blackberry Overnight Oats by Grateful Grazer
Anytime blueberries are mentioned, my mind goes straight to the nostalgic smell of warm blueberry muffins on a summer morning. (Okay, or blueberry vodka.) This antioxidant-rich berry is well-known for its impact on bone health, skin health, heart health, and so much more. Whether you bake it into goodies or top your yogurt with it, make sure to take advantage of it this season.
Or try blueberries in these other recipes:
- Blueberry Peach Quinoa Salad by Crumb Top Baking
- Slow Cooker Blueberry BBQ Sauce by My Kitchen Love
- Blueberry Ice Cream by Grandbaby Cakes
When we think of carrots, we think of eye health. That’s been ingrained into us since we were little. But this crunchy veg has some other great health benefits, too! They’re full of both soluble and insoluble fibers; they help with digestion, boost heart health, lower blood pressure, and fight cholesterol. Carrots are also rich in vitamins, minerals, and antioxidants like vitamins B6 and K, potassium, and phosphorous. They’re a light crunchy snack with a hefty healthy punch.
Try our Hot Honey Roasted Carrots!
Or try carrots in these other recipes:
- Easy Quick Pickle Carrots by Randa Nutrition
- Spiralized Carrots and Quinoa Veggie Bowl by Nutritiously
- Roasted Carrots and Beets with Feta and Pecans by The Yummy Bowl
Cherries are a favorite in this house. Whether they’re a tart or sweet variation, you can do so many different things with them. Admittedly, we usually just eat them by the bowlful. Which is totally okay since these tiny stone fruit are packed with fiber, minerals, and vitamins, making them a healthy snack choice. And like most berries, they lend themselves to dishes both sweet and savory.
Try them in my Almond Cherry Oatmeal!
Or try these other cherry-filled recipes:
- Cherry Pie Kombucha by Brew Buch
- Cherry Pretzel Tart by White Kitchen Red Wine
- Tender Kale Salad with Goat Cheese, Cherries, and Almonds by Hungry Haley
Crisp and sweet corn on the cob is a dream—especially slathered in butter and speckled with salt. But there are so many other ways to enjoy it, too! It can be used in salads, sprinkled over tacos, or baked into bread. It also has its health benefits. It’s an energy booster, it’s good for your skin, and it can aid in lowering blood sugar and cholesterol levels.
Try corn in these recipes:
- Mexican Street Corn Fries by A Seasoned Greeting
- Corn Fritters by Grandbaby Cakes
- Corn Chowder by The Original Dish
Cucumbers are amazing! They’re so crisp and refreshing. Whether you’re tossing them into a salad or placing them into your seltzer water, they’ll cool you right down, which makes them the perfect veg for these scorching summer months. Though cucumbers seem like nothing more than crunchy flesh and water, they’re high in nutrients, antioxidants, and could help lower blood sugar. Naturally, they also promote hydration. This is one of the easiest veggies to add to your diet this season, so make sure you load up.
Cool off with my Cold Sesame Noodles with Shaved Cucumber and Mango Salad!
Or try cucumbers in these other recipes:
- Spicy Refrigerator Dill Pickles by With Spice
- Green Goddess Sandwiches by Rhubarb and Cod
- Cucumber Tomato Salad by George Eats
Unless breaded, fried, and heavily sauced as eggplant parm, folks are often irked by eggplant. But when done right, it’s super tasty and easy to enjoy! This low-calorie high-fiber fruit (which we all consider a vegetable) can be chalked up as another heart healthy option. It contains many nutrients that reduce the risk of heart disease while helping with weight loss and blood sugar control.
Try our Easy Baked Eggplant Parm!
Or try eggplant in these other recipes:
- Grilled Eggplant Bruschetta by Electric Blue Food
- Eggplant and Halloumi Stir-Fry by Serving Dumplings
- Soy-Glazed Eggplant by The New Baguette
Did you know that there are over 130 varieties of green beans? Don’t worry, we won’t go through them all. We’re just here to encourage consumption because green beans are packed with the good stuff. Think vitamins A, C, and K. They’re also a low FODMAP food, a heart-healthy option, and they contain protein. Wins all around!
Try green beans with our sheet pan Baked Hoisin Salmon!
Or try these other green bean recipes:
- Quick Pickled Green Beans by Fork in the Road
- Warm Cauliflower, Green Beans, and Chickpea Salad by the Healthy Hunter
- Green Beans Almondine by The Modern Proper
Spring greens are about to sprout and our salads are about to get a whole lot brighter! Spinach, lettuce, arugula, and swiss chard are fantastic on their own or blended together. Don’t forget that these nutrient-dense greens aren’t meant for salads exclusively. You can twirl them into your pasta, toss them into soups, and blend them into your smoothies.
Try my Lemon Pasta with Arugula!
Or try these other recipes:
It is too easy to go overboard with fresh herbs this time of year. Especially if you’re growing your own. You can throw them into your pasta sauce, use them to garnish grilled meats, toss them with roasted potatoes—you name it. Fresh herbs give everything an extra dose of freshness, not to mention a beautiful punch of green.
Try them in my One Pan Herb and Garlic Chicken with Rice!
Or try them in one of these other recipes:
- DIY Garden Herb Salt by A Life Delicious
- Green Shakshuka by The Crooked Carrot
- Falafel Flatbread by Downshiftology
Remember when kale was the star of the superfoods? Kale chips, kale smoothies—kale was everywhere. Various other vegetables have stepped into the superfood spotlight since, but kale still holds a secure spot in the nutritional world with its rich source of vitamins, folate, manganese, and dietary minerals.
Try my Soothing Chicken and Kale Soup!
Or try kale in these other recipes:
- Chickpea Kale Caesar Wrap by Cait’s Plate
- Loaded Veggie Tacos with Avocado Cilantro Sauce by A Simple Palate
- Squash and Caramelized Onion Pasta by Lazy Cat Kitchen
This tropical fruit is always welcome at the table—weather it be bundled into a summer roll, tossed into a fruit salsa, or swirled into ice cream. It also happens to have a ton of health benefits! Mangoes promote good gut health, boosts immunity, can help lower cholesterol, and it has a low glycemic index. It’s easy to enjoy a sweet and peppery mango on its own, but I encourage you to start throwing them into recipes.
Try mango in my Shrimp Tacos with Mango Habanero Salsa!
Or try it in these other recipes:
- Vegan Yogurt Fruit Popsicles by Heart Fully Nourished
- Grilled Chicken Teriyaki Kabobs by Erhardts Eat
- Raspberry Mango Pop Tarts by Cherry On My Sundae
Is there anything better than when juicy peaches are in season? Whether you’re into sweet peach cobblers, savory peach salsas, or just eating peaches on their own, they’re a must-have while they’re around and fresh—nutritious and delicious!
Or try peaches in these other recipes:
- Best Every Skillet Peach Cobbler by Butter Be Ready
- Peach and Tomato Caprese Salad by The Modern Proper
- Ginger Peach Galettes by Healthy Little Vittles
Bell peppers are are such a wonderful addition to, well, almost anything! They fit comfortably in Italian cuisine, Mexican, Chinese, Thai, etc. And their bold flavor and crispness is always noticed. Bell peppers belong to the nightshade family and can be enjoyed raw or cooked.
Or try bell peppers in these other recipes:
- Easy Grilled Veggie Skewers by The Forked Spoon
- Sweet and Sour Chicken by Bowl of Delicious
- Pinto Bean Nachos by Nourish and Fete
Plums are a treat for the tastebuds and for our bods. They’re packs with vitamins, minerals, antioxidants, and fiber! (You’ve heard of the miracle that is prune juice, I’m sure.) Plums can be enjoyed on their own or used in dishes both sweet and, believe it or not, savory.
Try these plum recipes:
- Chai-Spiced Plum Galette by The Communal Feast
- Duck Stir Fry with Fresh Plums and Peanuts by Krumpli
- Sautéed Plums in Wine Sauce with Ice Cream by Fork in the Kitchen
Potatoes—everyone’s favorite guilty pleasure! Starchy, heavy, and comforting, this root veg is often associated with being bad for you. Especially since it tends to turn up as a crispy fried side—hash browns, tater tots, French fries. But potatoes do offer some benefits. Along with being satiating, they’re high in vitamins, minerals, antioxidants, fiber, and resistant starch. Moderation and healthier preparation are key.
Or try potatoes in these other recipes:
- Perfect Latkes by The View from Great Island
- Best Mashed Potatoes by Downshiftology
- Copycat Chicken Gnocchi Soup by Munchkin Time
Thrown over tacos, tossed into a green salad, or pickled and served with charcuterie, radishes are one of my faves. There’s just something exhilarating about them with their snappy peppery flavor. Despite the fact that they’re mostly used as a garnish or addition, they’re also great on their own when roasted and they come with some pretty awesome health benefits—like supporting a healthy digestive system.
Or try radishes in these other recipes:
Tart and sweet, raspberries seems to pair perfectly with chocolaty goodness in all desserts—from cakes to ice cream. They also make a wonderful snack on their own, considering the fact that they’re low in calories and high in fiber. They’re a great addition to your morning yogurt, oatmeal, and even salads!
Try raspberries in these recipes:
- Raspberry Mint Mojitos by KJ & Company
- Goat Cheese and Roasted Raspberry Crumble Ice Cream by Gathered At My Table
- Chocolate Brownies with Raspberry Champagne Cream by Jaimie Eats
Squash—there are so many varieties! And though the mention of squash is typically connected to cooler months, summer has a wonderful offering. Yellow squash and zucchini are super simple to prepare, too. Roughly chop them up, toss them in some olive oil and spices, and roast to tender golden perfection. You could also get creative and make muffins, crispy fried fritters, or make use of their blossoms.
Try my Tex Mex Stuffed Zucchini Boats!
Or try summer squash in these other recipes:
- Calabacitas by Isabel Eats
- Zucchini Pizza Tart by Page & Plate
- Easy Zucchini Fritters by Six Hungry Feet
Tomatoes are never a bad idea. We put them in salads, on burgers, over pizza—there isn’t a bad time for them! But there IS a best time for them, and that’s when they’re in season. Botanically a fruit, tomatoes are treated like vegetables. They come in several varieties, they’re easy to grow, and they’re a great source of vitamin C, potassium, folate, and vitamin K.
Or try fresh tomatoes in these other recipes: