The rising temperatures in July naturally lead us to choose refreshing foods such as lettuce, sorbets and berries. We invite you to taste the flavours of summer with the fruits and vegetables July has to offer. Whether it's a trip to the cottage, the park or the pool, get inspired by this month's harvest to prepare a light summer menu.


Wild blueberries and highbush blueberries are the two most popular varieties. These tasty little berries usually arrive in late July. Eating them right out of the box is the easiest way to enjoy them as a snack. For a light dessert, they can be served with a bit of sugar, whipped cream or yogurt. Nutrient-rich, juicy and slightly sweet, blueberries are wonderful for a healthy and delicious breakfast. Their natural tannic properties make them an excellent berry to accompany meat. 


It's not really summer until you've taken a tasty bite out of a juicy melon slice. Growing them in Canada is challenging because of our short, not always warm summers. That's why they are harvested in late July. Cantaloupe is eaten in slices, cubes or fruit salad. However, it is an excellent companion for salty ingredients such as pecorino and prosciutto. 


Kale has become very popular in recent years. From the beginning of the month, it can be recognized by its thick, almost rubbery, ruffled and chewy leaves. Did you know it contains twice as much vitamin C as an orange? This green vegetable of the cruciferous family is delicious raw, steamed and pan-fried. Cut it into thin strips to make a salad. Its rough texture and slightly bitter taste work well with lemon and tangy, salty cheeses.

Fancy some kale chips? Preheat the oven to 180°C (350°F). Toss about 12 leaves without stems with 4 tablespoons of olive oil, a little sea salt and lemon juice. Place on a baking sheet lined with parchment paper—Bake for 15 to 20 minutes. Turn the sheets halfway through the cooking time. Let cool and enjoy! 

Field Cucumbers

The field cucumber is botanically a fruit. Amazing, but true! From a culinary point of view, it is mainly used as a vegetable for savoury dishes because of its relatively low sugar content. Available at the beginning of the month, the cucumber is juicy, crunchy and refreshing, making it the perfect summer "fruit"! It is best enjoyed simply: sliced and served with a ranch dressing, vinegar or salt. But in our opinion, nothing is more refreshing than a cucumber salad.

Sprouted beans

Sprouted beans are available from mid-July. Rich in fibre and high in vitamin C, they can be cooked in many ways. Add them to your salads. If you are out of greens, add cheese and a few nuts to the beans and drizzle with a vinaigrette. Add olives, diced sweet onions and crushed garlic. You can substitute them for any bean in a dip recipe.


Raspberry season is an anticipated part of early summer. We can never have enough raspberries! From the beginning of the month, they keep strawberries company on the shelves. Bright red or delicately golden, raspberries add their tangy sweetness to bread, cakes, cocktails and more. They can replace tomatoes in your salads or be used to flavour and thicken salad dressings

Yellow beans

Did you know that yellow beans have a different flavour than green beans? The yellow bean is sweeter, while the green bean has a slight touch of bitterness. In addition to its sweetness, the yellow bean pod is thinner than the green bean because it is harvested at the beginning of its growth. Very healthy and low in calories, it adds colour to salads and stir-fries. It goes well with salty ingredients such as bacon.

Green Beans

It's time to add green beans to your summer table! More bitter than yellow beans, they are still versatile. Blanched, steamed or roasted, there's no shortage of ideas in the kitchen! Whether it's a quick stir-fry with a few crunchy peanuts on a weeknight or a lemony side dish to your grill on the weekend, beans are enjoyed slightly crispy or tender. Besides the lemon, the simplicity of mixing them with honey and mustard makes us gush with happiness. 


Originally from Italy, radicchio is increasingly in demand. Cultivated mainly for its red and white marbled heart, it embellishes salads and gives them a tangy and peppery taste reminiscent of endive. You may be surprised to learn that this red leafy vegetable is not lettuce. It belongs to the wild chicory family. In Italy, it is found in salads and soups or as a topping on risottos and pizzas. It tastes good when combined with meat, seafood or cheese. A popular preparation is to grill it on the barbecue with a drizzle of olive oil and salt. 


Wide varieties of tomatoes are harvested and available on the shelves from the end of July. These varieties are field tomatoes, yellow cherry tomatoes, orange cherry tomatoes, Italian tomatoes, cherry tomatoes and grape tomatoes. "Pan con tomate" is one of the easiest Spanish tapas to prepare. Simply rub slices of tomato on a fresh loaf of bread, and mix with garlic, salt and olive oil. Yum!