Symphony of Flavours: 13 Best In-Season Fruits in July

As we enter July, it’s time to appreciate the rich array of in-season fruits the month brings. From succulent berries to juicy stone fruits, this month’s offerings are teeming with vital nutrients such as vitamins, antioxidants, and fibre. These seasonal delicacies don’t just promise an unrivalled taste experience but also pack a potent health punch.

Abigail Roberts, a nutritionist, passionately champions seasonal eating. She explains, “Out-of-season produce…often results in a depletion in phytonutrients and antioxidants like vitamin C and carotenes.”

By eating seasonally, we ensure a wider variety of nutrients, benefiting our gut microbiome. She also highlights the financial advantage, stating, “When produce is in season, it’s in abundance…which can mean lower prices.” And of course, taste is paramount, as Roberts reminds us, “It tastes better, too, because it’s cropped at its ripest and sweetest. It really is time we all started to eat with the seasons.”

In-Season Fruits in July

In July, various fruits and vegetables are at their peak, offering delicious flavours, vibrant colours, and valuable nutrients. Embrace the season by incorporating these in-season fruits in July and vegetables into your meals for a delightful and nutritious experience. Here are some of the in-season fruits in July that you can enjoy:

1. Broad Beans & French Beans

These are some of the perfect in-season fruits in July that aren’t technically fruits but are often used as such in culinary contexts. High in potassium and fibre, these beans offer numerous health benefits and are a versatile addition to many dishes, according to a 2019 study published in the Journal of Nutrition and Dietetics. As nutritional therapist Thalia Pellegrini explains: “Both are high in potassium which can help to support healthy blood pressure. They’re also high in fibre which is important for our gut health.”

Seasonal Serving Ideas

  • Toss them into a seasonal stir-fry or create a bean salad with a zesty dressing.
  • Steam them and serve with a light lemon and herb butter sauce or mix them into a pasta dish with cherry tomatoes and basil.

2. Carrots

Carrots, an excellent in-season fruit in July, are rich in carotenoids like beta carotene, bolstering your immune system and maintaining good vision, as mentioned in a 2018 review in the Annual Review of Nutrition. They also add a sweet and earthy flavour to many dishes. As Thalia Pellegrini says: “They’re rich in plant compounds called carotenoids, specifically beta carotene. Carotenoids can help to support our immune system and eyesight.”

Seasonal Serving Ideas

  • Grate them into a carrot slaw or add them to a summer vegetable soup.
  • Juice them with oranges and ginger for a refreshing beverage, or pickle them with spices for a tangy snack.

3. Radishes

Radishes are in-season fruits in July that can support blood sugar levels and protect against heart disease, supported by a 2020 article in the Journal of Medicinal Food. They add a peppery crunch to your dishes and are packed with antioxidants, folate, and anthocyanins, adding a peppery crunch to your dishes. Thalia Pellegrini explains: “They contain antioxidants like vitamin C, as well as folate and anthocyanins, which are plant compounds that give radishes their reddish colour.”

Seasonal Serving Ideas

  • Slice them thinly and add to a grain bowl or use them as a garnish on tacos.
  • Roast them with olive oil and a sprinkle of sea salt for a side dish, or pickle them for sandwiches and salads.

4. Courgettes (Zucchini)

Courgettes, one of the in-season fruits in July, are beneficial for fighting infections and are loaded with minerals, vitamin A, and vitamin C, according to a 2021 research paper in the International Journal of Food Science and Nutrition.  They’re also versatile ingredients that can be used in various dishes. Thalia Pellegrini says: “They contain minerals like manganese and magnesium, are high in vitamin A and are a source of vitamin C.”

Seasonal Serving Ideas

  • Grill them with a drizzle of olive oil and a sprinkle of sea salt, or spiralise them to create zucchini noodles.
  • Stuff them with a savoury filling of quinoa, feta, and herbs, or bake them into zucchini bread or muffins.

5. Fennel

Fennel, a vegetable on the list of in-season fruits in July, is rich in potassium, vitamin C, fibre, and folate, offering a range of health benefits and a unique anise-like flavour. Thalia Pellegrini explains: “It’s rich in potassium, vitamin C, fibre and folate, which helps our bodies make healthy red blood cells.”

Seasonal Serving Ideas

  • Shave it thinly, toss it into a citrus salad, or braise it with chicken for a flavourful one-pot meal.
  • Add it to a seafood stew or mix it with cucumber and dill for a refreshing salad.

6. Cherries

One of the sweetest in-season fruits in July, cherries can protect against chronic conditions, and their sweet, tart flavour is perfect for savoury and sweet dishes packed with polyphenols. A study in the European Journal of Nutrition in 2020 supports this. Thalia Pellegrini also says: “Cherries are packed with ­polyphenols – plant-based ­compounds that may offer protection against many chronic conditions, including heart disease, diabetes, and certain cancers.”

Seasonal Serving Ideas

  • Make a cherry salsa to serve with grilled meat or fold them into a yoghurt parfait.
  • Add them to a homemade barbecue sauce or steep them in a cherry-infused sangria.

7. Tomatoes

Also an in-season fruit in July, tomatoes are high in vitamin C and lycopene and can support prostate health and fertility and reduce the risk of cardiovascular disease. They also add a bright, tangy flavour to a variety of dishes. Thalia Pellegrini explains: “High in vitamin C, they’re known best as a source of lycopene, an antioxidant.”

Seasonal Serving Ideas

  • Blend them into a gazpacho or create a tomato, basil, and mozzarella salad.
  • Slow-roast them for a concentrated flavour to use on bruschetta or add them to a summer ratatouille.

8. Samphire

A wonderful green vegetable often included in lists of in-season fruits in July, samphire is a source of dietary fibre and antioxidants; samphire benefits digestion and overall health, supported by a 2021 study in the Journal of Ethnopharmacology. Its salty, slightly crunchy texture works well in many dishes. Abigail Roberts says: “It’s a source of dietary fibre and can aid digestion. It also has antioxidant properties.”

Seasonal Serving Ideas

  • Sauté it with garlic and lemon, or pickle it for a tangy snack.
  • Fold it into an omelette or add it to a seafood pasta dish for a salty twist.

9. Rhubarb

Rhubarb, a classic in-season fruit in July, is high in vitamin K and vitamin A, promoting bone health and fighting premature ageing. Its tart flavour pairs well with sweet ingredients. Abigail Roberts explains: “Rhubarb is high in vitamin K, vital for bone health. It also contains vitamin A, which can help fight free radicals that cause your skin to age prematurely.”

Seasonal Serving Ideas

  • Bake it into a crumble or cobbler, or make a rhubarb-infused lemonade.
  • Create a tangy rhubarb barbecue sauce, or mix it with strawberries for a fruit compote.

10. Strawberries

Strawberries, one of the most popular in-season fruits in July, are rich in polyphenols, manganese, potassium, and vitamin C. It also offers numerous health benefits. Their sweet, juicy taste makes them a popular summer fruit. Abigail Roberts says: “They’re a great source of ­polyphenols which protect the body’s tissues from oxidative stress.”

Seasonal Serving Ideas

  • Thread them onto skewers for grilling or create a strawberry, spinach, and goat cheese salad.
  • Make a strawberry vinaigrette for salads or blend them into a refreshing strawberry basil sorbet.

11. Cucumber

Cucumbers are often treated as fruits and refreshing in-season fruit in July. They are ideal for weight management, low in calories but high in nutrients and hydration. Their cool, crisp texture makes them suitable for various dishes. Abigail Roberts explains: “Great for anyone wanting to maintain or lose weight, cucumbers are very low in calories but high in nutrients.”

Seasonal Serving Ideas

  • Create a chilled cucumber soup or add slices to a refreshing summer cocktail.
  • Make a cucumber, avocado, and shrimp ceviche or create a cucumber ribbon salad with a light vinaigrette.

12. Blackberries

Wild blackberries, fantastic in-season fruits in July, provide more phytonutrients than store-bought ones and are packed with fibre, anthocyanins, and flavonols. Their sweet-tart flavour is excellent in both sweet and savoury dishes.

Seasonal Serving Ideas

  • Cook them into a blackberry jam or incorporate them into a mixed berry pie.
  • Use them as a topping for pancakes or waffles, or make a blackberry and mint mojito.

13. Beetroot

Although classified as a vegetable, beetroot is often included as an in-season fruit in July due to its sweet, earthy taste and vibrant colour, making it a standout ingredient in many dishes. It is a nutritious powerhouse known for combating high blood pressure and improving cardiovascular and brain health. As Abigail Roberts explains: “Beetroot is packed with nitrates, which your body converts into nitric oxide to help relax blood vessels, improving blood flow and lowering blood pressure.”

Seasonal Serving Ideas

  • Prepare a beetroot and goat cheese tart, or create a vibrant beetroot hummus for dipping.
  • Combine them with apples and walnuts in a beetroot salad, or make a beetroot and chocolate cake for a surprising dessert.

July’s Bounty

Incorporating a variety of in-season fruits in July and vegetables into our diet is essential for optimal health and well-being. By exploring the diverse range of products available in July, you can enjoy fresh, delicious meals while reaping the numerous health benefits of consuming in-season fruits!