5 foods to buy in July

Summer is a great time to take advantage of fresh, local produce. If you’re heading to the farmers’ market, look for these five foods to buy in July

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1. Apricots

Be on the lookout for these bright orange gems at your local market from July through the end of August. A relative of the popular peach-some say that its flavour is like a cross between a peach and a plum-apricots are not only sweet, but also packed with nutrients. In addition to being high in fibre and vitamin C, apricots are a great source of beta-carotene, which can help boost your immune system and help guard against heart disease.

Foodland Ontario recommends choosing apricots that are firm and spot-free. They can be stored in the fridge, but keep them at room temperature if they need a little more time to ripen. Want to cook with apricots? Try our Moroccan Apricot and Olive Chicken or Vegan Apricot Creme Brulee.

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2. Currants

Perhaps one of the more underrated summer fruits, black currants are at their peak season in from mid to late July. Often made into jams and wines, black currants are small in size but pack a hefty nutritional punch. Not only are they high in antioxidants, researchers at Tufts University have suggested that compounds in black currants may help protect against Alzheimer’s Disease.

Red and white currants, which are sweeter than their tart black counterparts, are also available in July. Like black currants, they are also high in vitamin C.

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3. Cherries

Get them before they’re gone! The best months to buy cherries are June and July, so don’t miss out on these summertime favourites. Available in both sweet and sour varieties, cherries are high in fibre and antioxidants, making them a true superfruit. In addition to containing more health-boosting beta-carotene than blueberries-19 times more, in fact-cherries can also help you sleep better, thanks to their melatonin content.


Apart from their health benefits, cherries are also incredibly versatile when it comes to cooking. From refreshing drinks to mouth-watering main courses, you won’t run out of healthy cherry recipes this month.

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green peas

4. Green peas

It turns out that your parents may have been on to something when they insisted that you couldn’t have ice cream until you ate your peas. Fresh, summery sugar snap peas offer three times the vitamin C content of shelled peas, and are an excellent source of folic acid-a B-vitamin that helps to build healthy red blood cells.

When looking for the best fresh peas at your local market, be sure to bypass any with brown or wilted stems. You can eat your peas right out of the pod, or try this recipe for Pasta with Peas and Pancetta.

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5. Blueberries

Good news for berry lovers-blueberries are now here! Blueberry season kicks off in July and runs through the end of September. Blueberries are known for their high levels of antioxidants, but they’re also packed with iron and fibre. One of the most celebrated fruits for good health, blueberries can help guard against cancer, heart disease and memory loss. What more could you ask for in a juicy, delicious snack?

Looking for new ways to eat your blueberries? Try these six easy blueberry recipes.

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Your ultimate food guide

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