Summer on the Plate: A Guide to July’s Seasonal Produce in New England

There’s something quietly magical about July in New England. The sun lingers a little longer, the air is thick with birdsong, and farmers’ markets begin to hum with abundance. After a long winter and a slow, steady thaw, the land finally starts to offer her gifts—vibrant, nutrient-dense foods that are not only delicious but deeply aligned with what our bodies crave in the summer heat.

Whether you’re picking berries from your backyard, visiting a roadside farmstand, or just feeling inspired to cook with the seasons, this guide will help you make the most of what’s in season this month.

Strawberries

Strawberries are the first to burst through the soil’s slumber, signaling that true summer has arrived. Their scent alone feels like a portal to childhood: sun-warmed, juice-stained, barefoot days. And they’re more than just nostalgic—they’re rich in vitamin C, antioxidants, and fiber, supporting immune health, skin clarity, and blood sugar balance.

Enjoy them: Toss into a chilled quinoa salad with basil, layer onto coconut yogurt, or enjoy fresh with a pinch of flaky salt and a drizzle of maple syrup.

Wellness Note: Strawberries are high on the Dirty Dozen list—opt for organic when possible, or visit a local farm and pick them yourself for peak flavor and connection.

Cherries

Short-lived but unforgettable, July is peak cherry season in New England. Sweet or tart, they’re bursting with polyphenols, melatonin, and anti-inflammatory compounds—making them an ideal summer snack for post-sun recovery and deeper sleep.

Enjoy them: Eat fresh by the handful, simmer into a compote for breakfast bowls, or pair with dark chocolate for a decadent, antioxidant-rich dessert.

Wellness Note: Tart cherries, in particular, can reduce muscle soreness and calm the nervous system. Think of them as summer’s natural sleep tonic.

Blueberries, Raspberries & Blackberries

These sun-kissed jewels are nature’s multivitamin—rich in antioxidants, fiber, and brain-boosting compounds. Whether plucked wild from a forest trail or gathered at your favorite farmers market, berries offer both nourishment and joy.

Enjoy them: Blend into smoothies, freeze for a cooling treat, or sprinkle onto leafy salads with a splash of balsamic glaze.

Wellness Note: Wild berries tend to be more nutrient-dense than cultivated ones. Look for them at co-ops and markets—or take a mindful foraging walk if you're lucky enough to live near a patch.

Leafy Greens (Chard, Kale, Lettuce)

These are your mineral powerhouses—loaded with magnesium, folate, and iron to support energy, mood, and detoxification. While they’re often associated with spring, July greens have a heartier, deeper flavor that reflects their sun-drenched growth.

Enjoy them: Sauté kale with garlic scapes and lemon, wrap your favorite fillings in butter lettuce, or blend chard into pesto for an earthy summer twist.

Wellness Note: Rotate your greens to nourish your microbiome. Different leaves feed different gut flora, supporting digestive balance and immunity.

Fresh Herbs (Basil, Mint, Dill, Parsley)

Herbs are more than a garnish—they’re some of the most medicinal foods we have. Mint cools the body, basil is anti-inflammatory, parsley supports kidney health, and dill aids digestion. In July, they grow lush and aromatic, begging to be snipped fresh from your windowsill or garden.

Enjoy them: Infuse in water or tea, fold into homemade dips, or sprinkle liberally over everything you eat.

Wellness Note: Try a simple digestive tonic by muddling fresh mint and lemon balm into water with a pinch of sea salt, and sip on it on hot afternoons.

Stone Fruits (Peaches, Plums, Apricots)

Sun-ripened stone fruits are sensual, messy, and deeply hydrating—just what we need in the heat of high summer. They’re packed with beta-carotene, potassium, and antioxidants to support hydration, heart health, and skin glow.

Enjoy them: Grill peaches for a smoky-sweet salad topper, slice plums into sparkling water, or eat apricots out of hand with juice running down your chin.

Wellness Note: Stone fruits are rich in soluble fiber, which supports healthy cholesterol levels and promotes smooth digestion.

Baby Carrots & Early Root Veg

By July, the earth offers up tender versions of her heartier fall roots—baby carrots, beets, and radishes full of natural sugars and cleansing properties. Their vibrant colors reflect their phytochemical richness, while their grounding energy helps balance the intensity of the summer sun.

Enjoy them: Roast with olive oil and cumin, spiralize for veggie noodles, or snack raw with a tahini-lime dip.

Wellness Note: Leave the skins on (just scrub well!) to retain the full spectrum of fiber and minerals.

Scallions, Garlic Scapes & Spring Onions

These pungent alliums not only flavor our food—they support gut health, immune resilience, and detox pathways. Garlic scapes, in particular, are fleeting and special, like summer’s green fireworks curling in your CSA box.

Enjoy them: Grill whole, blend into pesto, or chop into omelets and grain bowls.
Wellness Note: Alliums are natural prebiotics—feed your good gut bugs and support clearer skin and stronger immunity.

Final Thoughts... Eat What the Earth Offers

Seasonal eating isn’t about restriction—it’s about relationship. When we choose foods grown nearby and in season, we support not only our own well-being but the land, the farmers, and the rhythm of life itself. July in New England is a reminder that abundance doesn’t have to be complicated—it can be as simple as a warm strawberry or a crisp handful of greens.

So step into the market or your garden with curiosity. Listen to what your body wants. And let the colors on your plate reflect the vibrancy of the season you’re in.