Here's What's in Season in July with a seasonal produce list you can use as a quick reference guide when you visit your favorite Farmers Market!
It's officially July and HOT weather is in full swing here in Austin, Texas. July is peak produce season here in Austin so it's the best time to visit the Farmer's market. You're sure to find something you enjoy! If you don't have a favorite market, here is a guide to Farmers' Markets in Austin.

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Shopping in-season produce is a delicious way to support local farmers, the environment, and your health. Plus, it gives you a chance to try new and different fresh recipes using seasonal ingredients which vary depending on the time of year.
While some produce is available year-round, many nourishing and tasty fruits and vegetables are at peak season in the summertime.
As a dietitian, I love visiting the farmers market and getting intel from local farmers as to what's been harvested that week. This handy guide is perfect to bring to the market with you.
HEALTH BENEFITS OF SEASONAL EATING
Eating in-season fruits and vegetables where you live often means eating them right after they are harvested or picked. This allows them to ripen naturally on the plant until they are ready to eat which ensures peak flavor and nutrition. Freshly harvested fruits and vegetables are higher in vitamins, minerals, and antioxidants than those that have been transported or sitting on a grocery store shelf for a long time.
Seasonal food ensures you will get a variety of fresh fruits and vegetables! Each month brings new options that contain different vitamins and minerals and gives you a nutritional diversity throughout the year
If you live in a place without access to seasonal produce, getting the nourishment you need comes first. Eating frozen or canned fruits and vegetables are a great way to add nutrition to your daily intake, too!
BENEFITS OF SEASONAL EATING ON THE LOCAL ECONOMY
Purchasing fresh produce at peak season from your local farmers' market is a great way to support local farmers and food producers in your area. It also supports the local economy where you live! The money spent there is invested in other small businesses in the community.
Your best bet for seasonal eating is to shop at local farmers' markets. It will vary depending on the weather and environment where you live.
ENVIRONMENTAL BENEFITS OF EATING SEASONALLY
By eating seasonal fruit and veggies, you can decrease your carbon footprint. This is because the transportation process to get produce around the globe uses all different kind of vehicles from shipping trucks to boats. There is a large amount of gas and carbon emissions in the process of the transportation of food.
So without further ado, here is a list of What's in Season in July - Mid Summer produce that it's season in Texas for the month of July
WHAT'S IN SEASON IN JULY IN TEXAS
- Apples
- Apricots
- Asian Pears
- Basil
- Beets
- Bell Peppers
- Cantaloupes
- Carrots
- Cherries
- Cucumber
- Eggplant
- Grapes
- Green Beans
- Green Onion
- Honeydew
- Mangoes
- Mint
- Nectarines
- Okra
- Parsley
- Peas
- Peaches
- Plums
- Potatoes
- Sweet Corn
- Tomatoes
- Watermelon
- Yellow Squash
- Zucchini Squash
Seasonal Recipes for July
From fresh fruit including melons, and stone fruits like sweet cherries and ripe peaches to summer squash, cucumbers, and tomatoes, there is no shortage of fresh seasonal produce in July. It's the perfect time to try some new recipes like the ones below! 😊
Watermelon Strawberry Sorbet
If you're a watermelon fan looking to satisfy your sweet tooth without added sugar this summer, this 3 Ingredient Watermelon Strawberry Sorbet is perfect for you! Trust me -- the sweetness from the combination of watermelon and fresh strawberries with a squeeze of fresh lemon which is a great addition to add some vitamin C for your immune system. It's everything you need on a hot day in the summertime!
Dietitian Tip: Using fresh fruit is a great way to satisfy your sweet tooth - especially in the summertime when berries and melons are in season. But eating fruit by itself can be boring. Make it more fun and elevate your fruit game with recipes like this one. Keep it in the freezer for an afternoon treat or post-dinner dessert.
Mexican Street Corn Pasta Salad
This Elote Pasta Salad has all the flavors of traditional Mexican street corn with roasted corn, tender pasta, cotija cheese, fresh herbs, and a creamy dressing. It might just be your new favorite pasta salad recipe and is one of my favorite things to make when sweet corn is in season! Fresh corn adds dietary fiber for a healthy gut.
Dietitian Tip: Simple recipe swaps like replacing sour cream and mayo traditionally added to Mexican Street Corn dishes with a mixture of olive oil mayo and Greek yogurt cuts down the amount of calories and saturated fats. It also adds nutrients like probiotics for gut health, protein and calcium. You still get the Mexican Street Corn flavors. And the star of the show - the whole kernel corn - really shines through!
Asian Cucumber and Sweet Pepper Salad
This Cucumber and Pepper Salad is crisp, refreshing, and an unbeatable balance of spicy and sweet. It's a perfect snack to use up ripe tomatoes and cucumber! A combination of chopped mini cucumbers, sweet peppers, cherry tomatoes and creamy avocado topped with chili oil, homemade sesame ginger dressing, and Everything But the Bagel Seasoning. The best part is that it only takes 5 minutes to make. This crunchy salad is a great side dish for summer months!
Dietitian Tip - This Cucumber and Pepper Salad is a refreshing side dish, but it isn't a meal by itself. The best way to make it a balanced meal is to add protein and carbohydrates! I suggest serving it with Honey Garlic Salmon Bites, shrimp, or chicken breast. Make it vegan using a plant-protein. Tofu, edamame, or Roasted Chickpeas pair great with the flavors in this recipe. Add your favorite grain or a slice of crusty sourdough.
Egg Bake with Cottage Cheese and Veggies
This easy Egg Bake with Cottage Cheese is a delicious high-protein breakfast option and a great way to use zucchini and tomatoes when they're in season. A fluffy blend of eggs and cottage cheese mixed with veggies and topped with parmesan. Perfect to meal prep for the week to have ready for busy mornings.
Dietitian Tip - Breakfast has been shown to decrease cravings throughout the day, improve energy levels, and reduce risk of chronic illnesses. One of the easiest ways to ensure you'll start the day with a nutrient-rich breakfast is to prep it in advance! Options like this egg bake with cottage cheese are perfect to make and enjoy throughout the week.
Learn more about the benefits of breakfast.
Mango Cucumber Smoothie with Mint
This Apple Cucumber Green Smoothie with Mint and Celery is ready in 5 minutes! A refreshing way to get in lots of nourishing seasonal ingredients when mango and cucumber are in season. And the best part is that unlike a lot of green juices that can be bitter, the fruit and mint in this recipe add sweetness while the lemon and ginger brighten it up.
Dietitian Tip - Cucumbers are 96% water and can have a purifying effect on the body. According to the Journal of Preventative Medicine and Hygiene, cucumbers contain antioxidants that can help reduce oxidative stress in the body and protect your liver. And they contain many compounds with anti-cancer properties!
Although many people think cucumbers are vegetables, they are a fruit and most of the flavor comes from the seed. English cucumbers are the longer skinny ones and have a sweeter taste with smaller seeds and Persian cucumbers are smaller in size and also have a sweet taste with fewer seeds. Both English cucumbers and Persian have thinner skin so there is no need to peel them before adding them to cucumber smoothies like this recipe.
IN CONCLUSION
Using seasonal produce is a great way to nourish your body, protect the planet, and support local farmers and businesses in your community. In July in the United States, it's cherry season, peach season, and also a great time to enjoy fresh tomatoes and various root vegetables.
Whether you shop at local farmers' markets, local grocery stores, or online market, look for some of these fruits and vegetables that are in season in July and get in the kitchen to try out a new recipe! 😊
And remember, if you live in a place without access to seasonal produce, getting the nourishment you need comes first. Eating frozen or canned fruits and vegetables are a great way to add nutrition to your daily intake, too.
References: Texas Real Food, Texas Farmers Market, Farm to Table TX, University of Maryland Medical System, Seasonal Food Guide, WebMD
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