The beautiful thing about summer is most fruits and vegetables stay in season for months. What was ripe for picking in June are still at their peak freshness. When preparing snacks and meals for July, it’s the perfect time to incorporate fruits and veggies into your diet. Need recipe inspiration? Try one of the linked Blue Ribbon recipes.
Bell Peppers
Whether eating red, green, yellow, or orange bell peppers need to be on the plate. Did you know that red, orange and yellow peppers are just ripened green bell peppers? While they are all peppers, the color does adjust the health benefits. A red bell pepper is packed with Vitamins C, A and B6. All peppers have the same health benefits, those benefits enhance as the pepper ripens.
Bell Pepper Recipe: Farro & Turkey Stuffed Peppers
Blackberries
Blackberries hit their peak flavor around July and are bursting with flavor through August. One cup of fresh blackberries has half the amount of vitamin C suggested in a day. Vitamin C helps with colds and may help with autoimmune diseases. Blackberries are also high in fiber which helps alleviate digestive issues.
Blackberry Recipe: Best in Show Blackberry Cobbler
Cantaloupe
Cantaloupe has an extremely high water content which helps with dehydration. It can also help promote healthy skin and eyes (since it’s high in Vitamin A), reduce cancer risks (it’s rich in beta-carotene), and can aid in digestion (it’s high in fiber which helps with regularity). Cantaloupes health benefits get overlooked since it also makes a fantastic low-calorie summer dessert.
Cantaloupe Recipe: Creamy Cantaloupe Pie
Corn
There is nothing better than fresh corn on the cob. Right off the cob, it’s sweet and just tastes like summer. Corn is a source of insoluble fiber that helps with digestion. It also has folate which is essential during pregnancy. While high in carbs, corn is actually high in complex carbs (which help fuel our body).
Click Here: Giant Zucchini-Corn Fritter Recipe
Peaches
The health benefits of peaches aren’t fuzzy … they’re great for you! Similar to other stone fruits (like plums), peaches have a compound that has anti-inflammatory properties and can help reduce bad cholesterol. Rich in Vitamin C, peaches can help reduce wrinkles and improve the texture of skin.
Peach Recipe: Creamy Peach Ice Cream
Raspberries
Raspberries are a very popular berry and they should be … not only are they delicious, they’re so healthy. Packed with Vitamin C (hello healthy skin), Manganese (helps with bone health), fiber, and Vitamin K (also helps with bone health), raspberries are a snack bursting with flavor.
Raspberry Recipe: Summertime or Anytime Fruit Salad
Tomatoes
Fresh tomatoes are abundant at farmer’s markets during July (August too), so make sure to grab a few on your next trip. They contain a large number of antioxidants which, among other things, can help fight cancer. They have Vitamins A, C, K, and B6, plus are a great source of potassium.
Tomato Recipe: Brother Ron’s Fresh Marinated Summer Salad
Yellow Squash
Low in carbs, calories, and fat, yellow squash is one deliciously healthy summer side dish. It also contains iron, folate, beta-carotene (an antioxidant) and lutein (helps with aging eyes).
Yellow Squash Recipe: Squash Stir Fry
Zucchini
In the same family as yellow squash, zucchini becomes abundant in the summer. Zucchini contains a high amount of water which helps the body stay hydrated in the hot weather. It has a low score on the glycemic index, which means it’s perfect for people eating low carb.
Zucchini Recipe: Zucchini Chips
