Welcome to July in the Finger Lakes—one of the most abundant months for home gardeners!
From a rainy spring, to a hot and humid July, our garden is responding with lots of home grown goodies. If you’ve planted cucumbers, zucchini, and Swiss chard, your garden is likely bursting with fresh, ready-to-eat produce. Not only is this the tastiest time of year—it’s also one of the healthiest.
Let’s dig into:
What makes garden veggies more nutritious than store-bought
Simple family-friendly recipes using cucumbers, zucchini, and chard
Surprising nutrition facts
Why gardening is one of the best things you can do for your wellness
🥒 CUCUMBERS: Crunchy, Cool & Full of Benefits
What’s great about cucumbers?
Cucumbers are 95% water—making them a hydration powerhouse. They're also low in calories and rich in antioxidants like beta-carotene and vitamin K.
Can I eat them raw? Absolutely! In fact, the best way to preserve their vitamin content (like C and K) is to enjoy them fresh from the garden.
What about pickles—are they good for you?
Yes—in moderation. Fermented pickles made without added sugar are rich in probiotics, which help support a healthy gut. Just watch for high sodium levels in store-bought varieties.
Kid-Friendly Recipe: Cucumber Yogurt Dip
1 cup plain Greek yogurt
1 small cucumber (grated, squeeze out water)
1 clove garlic (minced)
Pinch of salt, squeeze of lemon juice
Serve with veggie sticks or pita chips!
🥒 ZUCCHINI: The Summer Star of Family Meals
Zucchini is rich in vitamin A, potassium, and antioxidants like lutein and zeaxanthin, which support eye health.
Did you know? The skin of zucchini holds much of its nutrients—so skip peeling when possible!
Easy Recipe: One-Pan Zucchini Parmesan Bake
Slice zucchini into thin rounds
Layer in a baking dish with olive oil, marinara sauce, shredded mozzarella, and grated parmesan
Bake at 375°F for 20–25 minutes
Great as a meatless main or a hearty side.
🌱 SWISS CHARD: Underrated Green Gold
Chard thrives in the cooler nights of the Finger Lakes. It's a vitamin and mineral powerhouse—packed with vitamins A, C, K, and magnesium.
Quick Prep Tip: Sauteed chard with garlic and olive oil takes 5 minutes and makes a flavorful addition to eggs, pasta, or rice bowls.
Family-Friendly Smoothie Idea:
1 banana
½ cup frozen berries
½ cup Swiss chard (stems removed)
1 cup milk or milk alternative
1 tbsp honey (optional)
Blend and serve cold—it’s sweet and refreshing!
🌾 Why Are Homegrown Vegetables More Nutritious?
Most store-bought vegetables are harvested early to survive transportation. It can take 7 to 14 days for produce to go from the field to your grocery store, and nutrient value starts declining the moment a vegetable is picked.
According to USDA studies:
Spinach can lose 90% of its vitamin C within 24 hours of harvest.
Zucchini loses moisture and antioxidants the longer it’s off the vine.
When you eat from your garden, you’re getting maximum freshness, flavor, and nutritional value—often within minutes or hours of picking.
🌻 July Harvest Guide for Upstate New York
In the Finger Lakes region, here’s what’s typically ready to harvest in July:
Cucumbers
Zucchini & summer squash
Swiss chard
Kale & spinach
Peas & green beans
New potatoes
Herbs: basil, parsley, dill
Early tomatoes
Raspberries & blackberries
🌿 Why You Should Grow a Garden
Besides nutrient-dense produce, gardening supports mental health, physical activity, and family bonding. Kids who garden are more likely to eat vegetables and develop healthier habits. And there’s nothing quite like the taste of a tomato still warm from the sun or a cucumber plucked moments before lunch.
From our garden to your table—wishing you a season of vibrant health and simple pleasures.
Stay well, eat well, and enjoy the bounty of July.
- Stay well | Finger Lakes, NY
Homegrown wellness from our family to yours. 🌾
