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    Home » Blog » Meal Planning

    Foods in Season in July

    Published: Jul 1, 2022 / Modified: Apr 27, 2022 by Lizzie Streit, MS, RDN / This post may contain affiliate links / Leave a Comment

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    fruit salad, grilled broccolini, charred green beans, and peach oatmeal in a collage with text box

    Wondering what fruits and vegetables are good to eat in July? This seasonal produce guide highlights 10 of the best foods in season in July. It includes recipe ideas and a sample meal plan.

    fruit salad, grilled broccolini, charred green beans, and peach oatmeal in a collage with text box

    This post may contain affiliate links. For more information, see my affiliate disclosure.

    I bet the produce stands at your local farmers market are overflowing right about now, huh? July is a wonderful time for seasonal produce. We start to see cucumbers, corn, and zucchini, and fresh herbs continue to be abundant.

    Hot weather is also the norm in July, so hydrating foods that help you cool off are in order! This post features the best foods in season in July, including lots of recipe options for 4th of July and long, hot days. Enjoy!

    Broccolini

    broccolini, red pepper flakes, and garlic spread out on a counter
    baked feta with vegetables and chickpeas in a serving bowl on a counter

    Broccolini, sometimes referred to as baby broccoli, has long stems and smaller florets than regular broccoli. I love throwing it on the grill or roasting it, since it gets really crispy and takes only 10 to 15 minutes to cook. It works well in sheet pan meals and overall makes a great side for quick meals on hot summer evenings.

    Here are the best ways to eat broccolini in July:

    • Grilled Broccolini with Lemon and Parmesan
    • Chili Sesame Sautéed Broccolini
    • Baked Feta with Broccolini and Chickpeas

    Corn

    close-up of mango corn salsa in a gray bowl surrounded by chips and limes
    blueberry sweet corn frozen greek yogurt bark

    Biting into an ear of boiled sweet corn slathered with butter is a summer pastime that never gets old. Fortunately for all of us, sweet corn starts to make its debut this month! And believe me, there is so much you can make with this veggie besides corn on the cob.

    Here are the best ways to eat corn in July:

    • Mango Corn Salsa with Black Beans (great for a 4th of July cookout)
    • Blueberry Sweet Corn Frozen Greek Yogurt Bark
    • Sweet Corn and Cherry Arugula Salad
    • Yellow Tomato and Corn Gazpacho

    Cucumbers

    grilled cucumber salad with feta, mint, and almonds in a serving bowl
    chickpea salad cucumber boats on a serving tray

    If you need to cool off, cucumbers are one of the best foods to eat! Thanks to their high water content, they’re also very hydrating. While cucumbers are most commonly enjoyed raw, you can cook them. Seriously, you have to try grilled cucumber (use mesh grill mats for easy grilling)!

    Here are the best ways to eat cucumbers in July:

    • Grilled Cucumber with Mint and Feta
    • Mango Cucumber Salad
    • Blended Cucumber Gin Cocktail
    • Chickpea Salad Cucumber Boats

    Green Beans

    green beans and corn with herbs on a serving plate
    herb and garlic butter green beans displayed on an oval serving platter

    Lanky, hydrating, and delightfully crunchy, green beans are one of the best foods in season in July. Their crop tends to be very prolific, meaning you’ll almost always find them at the farmers market during this time of year. Home gardeners who grow green beans are also probably swimming in them right about now!

    Here are the best ways to eat green beans in July:

    • Blackened Green Beans and Grits
    • Herb and Garlic Butter Green Beans
    • Green Beans and Corn with Cider Vinegar and Herbs
    • Italian Marinated Green Bean Salad

    Herbs

    roasted summer vegetables with tarragon on a serving plate
    mint basil pesto in a small bowl on a counter next to a napkin

    Fresh herbs add so much to summer meals. Plus, you can transform them into delicious condiments. Chimichurri or pesto, anyone? I especially enjoy mint, basil, cilantro, and tarragon during July. If you also use a lot of basil, be sure to check out my tutorial on How to Cut Basil Chiffonade.

    Here are the best ways to eat herbs in July:

    • Tarragon Roasted Summer Vegetables
    • Mint Basil Pesto
    • Easy Cilantro Chimichurri Sauce
    • Vegetarian Pesto Pasta with Peas
    • Healthy Cucumber Mint Lemonade
    • Grilled Cod Foil Packets with Fresh Herbs

    Jicama

    chopped watermelon, berries, and jicama in a mixing bowl with a rubber spatula
    close image of cilantro lime dressing surrounded by jicama fries on a platter

    Jicama is a great vegetable to eat on a hot July day! It’s crunchy and hydrating and is typically enjoyed raw. You can add it to salsas, fruit salads, or just eat it on its own as a snack. If you’re not familiar with how to prepare this tuber, check out my tutorial on How to Cut Jicama.

    Here are the best ways to eat jicama in July:

    • Chili Lime Jicama and Cucumber Salad
    • Homemade Pineapple Jicama Salsa
    • Red, White, and Blue Fruit Salad (make it for the 4th!)
    • Baked Jicama Fries with Cilantro Lime Dressing

    Kohlrabi

    baked kohlrabi chips with shallot yogurt dip on a serving tray
    side image of kohlrabi fritters on a platter in front of a raw kohlrabi

    If you want to try one of the more unique foods in season in July, pick up some kohlrabi! This bulbous vegetable comes in purple or green, has a crunchy texture, and tastes similar to broccoli stems. It’s fun to add to salads or slaws and can be roasted, too.

    Here are the best ways to eat kohlrabi in July:

    • Baked Kohlrabi Chips with Shallot Yogurt Dip
    • Shaved Kohlrabi Salad
    • Lemon Dill Kohlrabi Fritters
    • Sage Brown Butter Kohlrabi Noodles

    Peaches

    serving of baked peach oatmeal on a dish next to a baking dish with the rest of it
    peach caprese salad drizzled with balsamic and garnished with basil on a platter

    Millions of peaches, peaches for me! These juicy stone fruits are in peak season during the summer and should be thoroughly enjoyed in July. Enjoy peaches on their own as a snack, added to yogurt or oatmeal, grilled and topped with ice cream, or baked into peach crisp or cobbler. They also pair well with vegetables and salads.

    Store unripe peaches on a plate at room temperature away from direct sunlight. Once they reach your desired level of ripeness, store them in the fridge.

    Here are the best ways to eat peaches in July:

    • Mini Peach Cobblers in Ramekins
    • Fresh Peach Caprese Salad
    • Healthy Baked Peach Oatmeal

    Shallots

    pickled shallots in a jar in front of a fork and towel
    caramelized shallot pasta in a serving bowl next to ingredients on a counter

    Shallots are a relative of onions, but they grow in clusters like garlic. In terms of taste, they tend to have a sweeter and milder flavor than onions. You can substitute shallots for onions in almost any recipe. But their amazing flavor makes them worthy of centering entire dishes around them!

    Check out my tutorial on How to Cut Shallots if you are interested. Different recipes call for different preparations.

    Here are the best ways to eat shallots in July:

    • Quick Pickled Shallots
    • Balsamic Caramelized Shallot Pasta
    • Sugar Snap Pea Quinoa Salad
    • Kale and Broccoli Salad with Lemon Shallot Dressing
    • Grilled Panzanella Salad with Shallot Red Wine Vinaigrette

    Zucchini

    olive oil zucchini bread with three slices on a counter
    zucchini balls on a serving plate with tomato sauce in a small bowl

    Zucchini and other summer squash are now available! This summer vegetable is just as versatile as it is abundant. With such a mild taste, zucchini can take on the seasonings of any recipe with ease. Add it to baked goods, transform it into “zoodles,” or enjoy it sautéed or grilled.

    Here are the best ways to eat zucchini in July:

    • Healthy Olive Oil Zucchini Bread
    • Creamy Peanut Zucchini Noodles with Chicken
    • Zucchini Carrot Oat Muffins
    • Baked Italian Zucchini Balls
    • Zucchini Risotto with Shrimp

    July Meal Plan

    The recipes in this produce guide make it easy to eat more of the foods in season in July! But if you need help planning a week of meals with these fruits and vegetables, here’s a sample plan with five dinners for inspiration.

    • Monday: Grilled Cod Foil Packets with Fresh Herbs
    • Tuesday: Chickpea Salad Cucumber Boats
    • Wednesday: Balsamic Caramelized Shallot Pasta
    • Thursday: Creamy Peanut Zucchini Noodles with Chicken
    • Friday: Baked Feta with Broccolini and Chickpeas

    What are you cooking this month? Let the Veg World know in the comments! And while you’re here, subscribe to the weekly newsletter for more seasonal veggie inspiration.

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    Welcome! I'm Lizzie, a Registered Dietitian and cookbook author who loves vegetables. And I'm here to help you love them too! My easy, veggie-forward recipes will help you get comfortable in the kitchen and celebrate the seasons.

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