July Seasonal Produce

Because you should know what's "in" each season and how to use the produce you find at the supermarket to your advantage

I’m your Boston-based dietitian here to tell you that one great habit to incorporate into your routine is to eat seasonally, eat with the months. When you eat foods that are naturally in season, they are not only going to be fresher and tastier, but more nutritious than if they weren’t in season. We want to eat foods that aren’t traveling too long to get to us, that’s how they lose their taste and freshness. Studies show that produce picked at their peak of ripeness are going to contain more nutrients when allowed to ripen on their parent plant. I mean, think about it logically, it’s like when you go apple picking every September/October. The apples taste immensely better than when you go to grab them at your local supermarket. So, it’s essentially the same concept.

Here is what is in season this July !!

VEGGIES:

• Arugula

• Avocado

• Beets

• Bell peppers

• Bok choy

• Broccoli

• Cabbage

• Cauliflower

• Collard greens

• Corn

• Cucumber

• Eggplant

• Green peas

• Potatoes

• Radishes

• Radicchio

• Spinach

• Summer squash

• Tomatoes

• Zucchini

FRUITS

• Apples

• Apricots

• Blackberries

• Blueberries

• Cantaloupe

• Cherries

• Figs

• Nectarines

• Peaches

• Pineapple

• Plums

• Raspberries

• Strawberries

• Watermelon

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PRODUCE SPOTLIGHT: This is how you’re going to use 5 of the produce listed here and why it’s key to incorporate them into your day-to-day…

Arugula: you knew the day was coming that I was going to talk about arugula on here. Arugula is my favorite leafy green vegetable because it’s not only nutrient dense, with vitamins like A, C, and K (all key for our immune health). But, it’s also considered to be a bitter. Bitters help stimulate digestion so starting your morning with arugula will help support your bowel movements, allowing you to have bowel regularity. The reason why it is a slightly peppery green is because of these bitters. Every time you have it remember that you’re supporting your overall digestive health.

1. You can add raw arugula to sandwiches, toasts, and wraps for a source of greens.

2. You can make an arugula salad with lemon, olive oil, and salt to add to the side of any dish like breakfast or dinner.

3. You can make an arugula based pesto.

4. You can add arugula on top of flatbreads and pizzas.

5. You can make arugula the base of a salad or nourish bowl.

RECIPES:

• Harissa Breakfast Tacos

• Halloumi Pita Pockets

• Aleppo Pepper Chicken & Harissa Nourish Bowl

Bell Peppers: Who knew bell peppers are one of your best sources of vitamin C? Not only do they bring a burst of this immune-boosting vitamin, but they also pack in fiber, potassium, and vitamin A—plus, they add that perfect crunch to your meals. Sure, the internet's been all about those 'bell pepper sandwiches,' but how about we find more natural ways to incorporate them into our daily meals, without it feeling forced.

1. You can add them into snack plates.

2. You can slice them thinly and add to stir fries or fajitas.

3. You can finely dice bell peppers and add them to salads or warm grain bowls.

4. You can make stuffed bell peppers with ground turkey, crumbled tofu, or shredded chicken.

5. You can roast them on the grill and add them into tacos.

   

RECIPES:

• Roasted Goat Cheese Stuffed Mini Bell Peppers

• Crispy Buffalo Chicken Tacos

• Balsamic and Roasted Pepper Pasta Salad

Beets: yes, I know these are not a crowd favorite but I think you just need to learn how to cook them correctly. 1 cup of beets are 4g of fiber, making them a good source of fiber that will keep your bowels in check and your heart healthy. Beets always remind me of heart health because of their deep pink/red color. They are an excellent source of folate, which is key for our heart health and nervous system functioning. Some studies even show that beet consumption prior to training have been linked to improving athletic performance!

1. You can bake beets in the oven with salt and olive oil and snack on them.

2. You can boil beets, peel the skin back, chop them, and add them to any salad or nourish bowl.

3. You can do that ^, slice them in rounds instead, bake them until they crisp up and turn into chips.

4. You can juice them along with other produce.

RECIPES:

• Beet Chip Hors D’oeuvres

• Quinoa Brussels Sprouts Beets Salad

• Winter Kale Salad with Beets and PomegranateCherry Cacao Smoothie

Cauliflower: this is broccoli’s cousin. Cauliflower contains a similar nutrient profile to broccoli, but I think cauliflower is a bit more versatile in cooking than broccoli is. Cauliflower contains nutrients like B6, vitamin C, and fiber. B6 helps regulate the production of serotonin, aka your happy hormone. Vitamin C is key for our immune function. Fiber is important in bowel regularity and keeping our cholesterol levels low! The reason why I said cauliflower was more versatile in cooking is because it can be turned into rice, steaks, chips, and more. Something most people don’t know is that cauliflower contains protein, making it a good source of vegan protein…

1. You can roast cauliflower and add it to any nourish bowl.

2. You can finely chop up cauliflower and add it to stir fries, stews, and pastas.

3. You can grate cauliflower and turn it into rice.

4. You can slice cauliflower into steaks and sear/grill them.

5. You can roast cauliflower, squish it down with a cup, roast again, and have cauliflower chips!

6. You can blend raw cauliflower into smoothies for an added creamy texture.

   

RECIPES:

• Za’atar Cauliflower Bites with Whipped Feta Dip

• Turmeric & Lentil Vegetable Soup

• Romesco Salmon Bowl with Eggplant & Cauliflower

Strawberries: nobody thinks about the fact that strawberries are vitamin C queens! Alongside lemons, limes, oranges, and grapefruit, these berries are also packed with vitamin C, ensuring your immune health and collagen production are in check. Besides being immune boosting, strawberries are also a good source of fiber, with 1 cup of strawberries providing you with 3g of fiber (and you’ll most likely have more than that). Proper fiber intake will ensure optimal digestive health, heart health, and blood sugar regulation. So much goodness packed in these small little fruits!

1. You can enjoy strawberries as is.

2. You can finely chop up them up to create a strawberry-based salsa.

3. You can add them into a smoothie for some fiber and sweetness.

4. You can create a strawberry chocolate bark.

5. You can turn them into a jam.

6. You can add them into a salad for some added sweetness.

RECIPES

• Simple Strawberry Salad

• Chocolate Covered Strawberries

• Mint Strawberry Banana Smoothie

You can now see how many recipes you can make with just these 5 seasonal produce. Let’s get creative this season and try to grab new produce that we don’t tend to in order to improve our overall health and well being. What are you grabbing?! Let me know in the comments!

xoxo,

Jasmin D the RD