July Seasonal Vegetables: Light + Flavorful

July seasonal vegetables | mediterranean bean salad healthy recipe | Girlfriend is Better
Photo courtesy: The View From Great Island | Recipe: Mediterranean Bean Salad

One of the best things you can do for your body is to eat more vegetables.  July seasonal vegetables are light and healthy with extra vitamins—which we think is just right for summer.  Pay attention to the veggies that are harvested each month and start building your recipe file.  This makes grocery shopping more fun and will give your menus extra variety. You will look forward to farmer’s markets each month and your body will thank you for the nutrients of local produce!

July seasonal vegetables | Garlic fries rosemary medicinal benefits vitamins | Girlfriend is Better
Photo courtesy: Foodie Crush | Recipe: Killer Garlic Fries With Rosemary

July Seasonal Vegetables Fight Off The Vampires

Take a look at the medicinal properties of garlic if you are concerned with keeping your health at 100%. Garlic is one of the July seasonal vegetables that boasts potent biological effects when chopped or crushed. Add a generous supply to nutrient-dense potatoes and who needs more than this to keep you moving through the day?

1 28 ounce bag Alexia House Cut Fries with Sea Salt
1/3 cup canola oil
1/4 cup pressed garlic
1 tablespoon minced fresh rosemary
1 tablespoon minced parsley
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Click here for full recipe and instructions. Be sure to follow the recommendation of using canola oil over olive oil. The result is a stronger flavor that really brings out the garlic and rosemary.

July seasonal vegetables | Mediterranean white bean soup vegan recipe | Girlfriend is Better
Photo courtesy: Feel Good Foodie | Recipe: Mediterranean White Bean Soup

Mediterranean Cuisine

Summer is a wonderful time to explore light and hearty Mediterranean cuisine. July seasonal vegetables are begging for the salty goodness that Mediterranean fare usually brings. Beans are in season and white beans are packed with fiber and protein which help supplement any low-calorie diet. White beans are a good source of micronutrients, including folate, magnesium, and Vitamin B6. One cup of white beans will also give you 36% of what you need daily in iron. Add this one to your chili recipes!

1 tablespoon olive oil
1 large onion chopped
2 garlic cloves minced
1 large carrot chopped
1 celery rib chopped
6 cups vegetable broth
1 teaspoon dried thyme
½ teaspoon oregano
1 teaspoon kosher salt
½ teaspoon black pepper
3 15-ounces canned white beans drained and rinsed
2 cups baby spinach
Fresh parsley for serving
Grated parmesan cheese for serving

Click here for full recipe and ingredients. This yummy soup is vegan and gluten-free. We love the addition of spinach and add in double the garlic because, why not.

July seasonal vegetables | Baked Shrimp Broccoli Lemon Butter Foil Garlic recipe | Girlfriend is Better
Photo courtesy: Eat Well 101 | Recipe: Baked Shrimp in Foil

Tinfoil Dinners

Who doesn’t love camping and the thrill of eating outside? We love this summer twist on tinfoil dinners using shrimp and July seasonal vegetables. Broccoli is in season and is full of yumminess when oozing with garlic lemon butter to boot. Broccoli packs an array of B vitamins which gives you a little extra energy boost. Eat up and get back outside!

1 lb (450g) medium raw shrimp (peeled and deveined, tail-on or tail-off)
2 tablespoons butter, diced (or ghee, or olive oil)
1 tablespoon minced garlic
1 teaspoon Italian seasoning
1/4 teaspoon onion powder
2 tablespoons vegetable or chicken stock, divided
Salt and pepper, to taste
1/4 teaspoon smoked paprika
Red chili pepper flakes, optional
Juice of 1/2 lemon
1 large head of broccoli, broken into florets
Fresh chopped parsley, for garnish

Click here for full recipe and instructions. One of the best things about this recipe is the easy clean-up. You can pack foil dinners into individual packets and let each family member dress their own. How fun is this?

July seasonal vegetables | Healthy sweet potato black bean enchiladas Mexican recipe | Girlfriend is Better
Photo courtesy: Making Thyme For Health | Recipe: Sweet Potato and Black Bean Enchiladas

Modern Mexican

We kicked off Spring with Cinco de Mayo and a slew of yummy Mexican recipes. Use July seasonal vegetables to give standard enchiladas a healthy vegetarian twist. Black beans are high in protein and fiber and contribute to healthy bones as well. Roughly 99% of the body’s calcium supply is contained in the bones so bone health is foundational to keeping your body in prime condition. The dietary fiber contained in black beans also helps support any weight loss plan.

1 large sweet potato, peeled and diced (approx. 2 cups)
1 tablespoon high heat oil (I like this avocado oil)
1 (15 ounce) can black beans, drained and rinsed
5 ounces fresh spinach, chopped
1/2 cup corn kernels (fresh or frozen and defrosted)
1 red bell pepper, cored and finely chopped
1 jalapeno, cored and finely chopped
6 green onions, thinly sliced
1/2 cup cilantro leaves, chopped
2 teaspoons ground cumin
1 teaspoon chili powder
juice of 2 limes
10 tortillas, corn (for GF option) or whole wheat
24 ounces salsa or enchilada sauce
1 cup shredded cheddar/monterey jack cheese (or vegan cheese)
avocado and/or cilantro for topping (optional)

Click here for full recipe and instructions. These yummy enchiladas are only as good as your salsa. They are quick and easy to prepare and take only 35 minutes to cook. Dinner is served!

July seasonal vegetables | Carrot Apple Celery juice healthy recipe vegetarian | Girlfriend is Better
Photo courtesy: The Healthy Family and Home | Recipe: Carrot Apple and Celery Juice

Healthy n’ Happy

When you’re eating less, it’s important to make smart choices about what you consume. Getting the right nutrition into your body makes it work more effectively and you will feel great as a result. July seasonal vegetables are: artichokes, asparagus, beans, broccoli, cabbage, carrots, cauliflower, celery, chile peppers, corn, cucumbers, garlic, green peppers, lettuce, mushrooms, onions, potatoes, spinach, squash, tomatoes.  Enjoy these easy recipes and stay tuned for next month’s batch of vegetables to try.

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