Here's What's in Season in June with a seasonal produce list you can use as a quick reference guide when you visit your favorite Farmers Market!
It's officially June and sunny days are in full swing here in Austin, Texas. If you don't have a favorite market, here is a guide to Farmers' Markets in Austin.
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 nourishing 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.
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Health Benefits of Seasonal Eating
Eating the fruits and vegetables that are in season 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 eating ensures you will get a variety of fresh fruits and vegetables throughout the year. Each month brings new options that contain different vitamins and minerals and gives you a nutritional variety throughout the year.
In summer months, this means sweet fruit and plenty of fresh vegetables that bring vibrant color to pasta salads for a light lunch.
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 June - Early Summer produce that it's season in Texas for the month of June.
What's in Season in June in Texas
- baby arugula
- basil
- beets
- blackberries
- blueberries
- cabbage
- cantaloupes
- carrots
- chard
- cherries
- cilantro
- corn
- cucumber
- dill
- eggplant
- endive
- fennel
- figs
- garlic
- green beans
- green onions
- leeks
- lettuce
- mint
- mustard greens
- nectarines
- okra
- oregano
- parsley
- peaches
- peppers
- plums
- potatoes
- radishes
- red onions
- strawberries
- sweet potatoes
- tomatoes
- watermelon
- yellow squash
- zucchini
Seasonal Recipe Ideas using What's in Season in June
From fresh fruit including stone fruits like sweet cherries to tomatoes, french beans, and zucchini, there is no shortage of fresh seasonal produce in June. It's the perfect time to try some new recipes. Make fruit salads with seasonal fruits or savory dishes with summer squash, salad leaves, new potatoes, and french peas.
Let's take a deeper dive into some recipe inspiration using different varieties of fruits and veggies you can grab at the farmer's market in June!
Blueberry Cheesecake Overnight Oats
Blueberries are one of my absolute favorite fruits and these Blueberry Cheesecake Overnight Oats are a great way to use them in a recipe. It's an easy make-ahead breakfast for busy mornings and tastes like dessert.
Blueberries contain vitamin C, potassium, and anthocyanins, a powerful antioxidant that has been shown to support brain health.
Whipped Cottage Cheese with Fruit
Make this Whipped Cottage cheese with Fruit for a high-protein breakfast or a nutritious snack. It's a creamy combination of cottage cheese and strawberries sweetened with a little maple syrup and vanilla all topped off with sliced berries!
As a dietitian, I appreciate that cottage cheese has a high protein content to keep you satisfied and full while being relatively low calorie. Just a half cup of cottage cheese contains 14 grams of protein per serving. It also contains several essential nutrients including calcium, phosphorus, B vitamins, selenium, and probiotics for a healthy gut.
Cucumber and Sweet Pepper Salad
This quick and easy Cucumber and Pepper Salad went viral on Instagram for a reason - it's crisp, refreshing, and an unbeatable balance of spicy and sweet. And it's made with cucumbers, tomatoes, and peppers, all of which are in season in June.
This salad comes together in just 5-10 minutes and is made with fresh ingredients. It provides several vitamins and nutrients including vitamin C, vitamin K, potassium, and antioxidants which are important for overall health.
Roasted Carrots and Cauliflower with Tahini Dressing and Roasted Chickpeas
This Roasted Cauliflower and Carrots recipe is a great side dish alone - high in fiber from the cruciferous veggies for gut health and antioxidants for your brain. But I love to turn them into a vegetarian meal by serving it over tahini yogurt dressing with roasted chickpeas for plant-protein.
I realize chopping veggies might not be everyone's favorite, so I suggest designating a day of the week for chopping vegetables so you have them ready to snack on or to use in recipes like this when dinnertime rolls around. This makes it more likely you will use the vegetables you buy! Habit stack by turning on your favorite playlist or podcast or spend time catching up with a friend during your designated "chopping power hour".
Apple and Cucumber Green Smoothie with Mint and Celery
This Apple and Cucumber Mint Green Smoothie has a sweet taste and uses fresh mint, cucumbers, and spinach -- all of which are in season in Texas in June!
Both leafy greens and fresh herbs are high in antioxidants that decrease free radicals and reduce oxidative stress in the body. A recent study published in Nutrients linked fruit and vegetable intake to a decrease in symptoms of depression, landing them a top spot in the list of top 10 foods for mental health.
Shrimp Tacos with Mango Pico and Avocado Cilantro Slaw
Add tons of flavor to dishes like these flavorful and nutrient-rich Shrimp Tacos by using fresh fruits and veggies that are in season like the cilantro and red bell peppers in the pico and the green cabbage in the slaw!
The best way to stick with eating healthfully is to make it taste great. This is a mouthwatering crowd-pleasing meal.
Summer Green Pasta Sauce
This Green Pasta Sauce is creamy comfort in a bowl and comes together in just 10 minutes! The best part is that it's made with nourishing ingredients like green spinach, green peas which are rich in plant protein, and fresh basil which is in season in June in Texas. Parmesan cheese, a touch of garlic, olive oil, and lemon juice add brightness and flavor.
So tasty that it might just be your new favorite way to get in your greens!
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. Whether you shop at local farmers' markets, a local grocery store, or online market, look for some of these fruits and vegetables that are in season in June 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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