• Kaitlyn Furtado, MS, RDN, LDN

What's in Season? - July

Eating produce in season can be a great way not only to save money but also to try new things! Some foods that are in season in July are watermelons, cantaloupe, blueberries, strawberries, tomatoes, corn, zucchini, summer squash, lettuce, and some other produce as well. These foods can be used in several ways to make healthy and satisfying meals while eating in season. Eating in season is important not only to keep food costs down but also because it adds a lot of variety to your diet. Changing up produce with the seasons prevents mealtimes from becoming boring as well as adding in a variety of vitamins and minerals from all the different plant sources you are eating.


Fruit Salad


In July, with the hot summer heat, one way to make great use of in season produce is to make a fruit salad. Although not a meal, having a prepared fruit salad on hand makes it a lot easier to grab a bowl of fruit whenever you crave it. Putting your fruit into a fruit salad eliminates the need to peel and cut fruit every time you want to eat it. Consider adding watermelon, blackberries, blueberries, cantaloupe, raspberries, strawberries, and even mangoes to a fruit salad. To make it more filling, try dipping your fruit in Greek yogurt. This will add some protein to the snack and keep you fuller for longer!


Roasted Tomato, Zucchini, and Summer Squash

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For an easy side dish, add sliced tomato, zucchini, and summer squash to a bowl, drizzle with olive oil, and season with your preferred seasonings. I like to add garlic, salt, and pepper to my vegetables. Add the veggies to a sheet tray and sprinkle with some freshly grated parmesan cheese. Throw the tray in the oven for 25-30 minutes at 400°F, take out when the veggies are tender, and the parmesan is melted.


Find the full recipe here


Zucchini Noodles


One of the trendier ways to eat some vegetables is to spiralize them and eat them as noodles. Zucchini works beautifully for this and can be a great addition to some of your meals as either a side dish or as an entree. Served with a fresh tomato sauce, this can be a light and delicious way to work some in season produce into your meals. Unfortunately, without a spiralizer, it can be difficult to make the noodles yourself. However, most grocery stores sell zucchini noodles that are prepacked and ready to eat.


Fresh Summer Salad


How can we talk about summer vegetables without talking about a fresh summer salad? Salads don’t have to be boring! Throw in your favorite lettuce, fresh vegetables, and some seasonings for extra flavor. Salad dressing can make or break a salad and can be another way to switch up what you’re tasting. Don’t be afraid to experiment and try some new things too!

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