What is in season in right now? This June Seasonal Produce Guide shows you what is in season, the nutritional value and our favorite ways to prepare them!
What produce is in season in June?
June brings with it tons of beautiful fruits, veggies, and herbs! This month has many of the same seasonal produce from last month like asparagus, cauliflower, strawberries, and radishes. It also has some new additions like cherries, blueberries, green beans, and more!
Here you will find all of the seasonal produce for other months including the best ways to cook them and some of my favorite recipes. Check back every month to keep cooking nutritious and affordable seasonal goods!
Asparagus
Asparagus can grow abundantly in many gardens, and spring is its favorite time of year! In one cup of asparagus, there are just 27 calories, 5 grams of total carbs, 2.8 grams of fiber, 2.5 grams of sugar, and 2.9 grams of protein. It’s a great source of Vitamin C, Iron, Vitamin B6, and Magnesium!
Leafy Greens
You can always find some leafy green in season. This month, you’ll get the most from spinach, arugula, and kale. You’ll start getting baby lettuces and young romaine as well–These will get more prominent as hotter months march forward.
Delicate arugula has a peppery flavor that is fairly robust. One cup has 5 calories, 0.1 gram fat, 0.7 grams carbs, 0.3 gram fiber, .4 gram sugar, .5 gram of protein. You’ll get a hefty dose of calcium and potassium with every serving! Enjoy these recipes that get a little kick from arugula:
- Simple Arugula Salad with Parmesan
- One Pan Shrimp Pasta with Arugula
- Steak Salad with Romaine and Arugula
A cup of spinach has 5 calories, 1 gram of carbs, 1 gram of fiber, 0 grams of sugar, and 1 gram of protein. It’s an amazing source for Vitamin A and C, too! Here are some of my favorite spinach recipes:
- Spinach Artichoke Dip
- Tropical Green Smoothie
- Pepperoni Cheese Wraps
- Spinach Stuffed Mushrooms
- Strawberry Spinach Chicken Salad
A cup of kale has 33 calories, 7 grams of carbs, 1 gram of fiber, 0 grams of sugars, and 2 grams of protein. It is an absolute nutrition powerhouse for Vitamin K, Vitamin C, Vitamin A, as well as provides a good amount of Calcium and Iron as well. Check below for amazing kale recipes:
Strawberries, Blueberries, and Cherries
This sweet, gorgeous red fruit is perfect for an easy snack or impressive dessert, and they’re low-carb enough for keto! One cup of strawberries has 49 calories, 12 grams of carbs, 3 grams of fiber, 7 grams of sugar, and 1 gram of protein. It’ll give you 149% of your daily Vitamin C needs as well as a good boost of Vitamin B6 and Magnesium!
Here are some of my favorite recipes using strawberries:
- Keto Chocolate Cheesecakes with Chocolate Covered Strawberries
- Keto Strawberry Cheesecake Bars
- Sugar Free Strawberry Sauce
- Cheesecake Stuffed Strawberries
- Strawberry Cheesecake Lush
In just 3.5 ounces of blueberries (another keto-friendly fruit), you get 57 calories, 14.5 grams carbs, 2.4 grams fiber, and 0.7 grams protein. They’re hydrating and also a great source of Vitamin K1, Vitamin C, and Manganese!
- Keto Blueberry Cheesecake
- Spiked Blueberry Lemonade
- Blueberry Stuffed French Toast
- Low-Carb Blueberry Bars
- Blueberry Chaffles
- Kale Salad with Blueberries and Cranberries
Fresh cherries are a super delicious blend of sweet and tart. While they are not keto, they do have some great health benefits! Each cup has 97 calories, 25 grams carbs, 3 grams fiber, and 2 grams protein and a good amount of Vitamin C!
Cauliflower
Cauliflower can be eaten raw or cooked. Cauliflower has spiked in popularity in recent years because of it is very versatile and has become a low carb alternative to potatoes or rice. A cup of cauliflower has 27 calories, 5 grams of carbs, 2.1 grams of fiber, 2 grams of sugar, and 2.1 grams of protein. It’s a great source of Vitamin C, Vitamin B6, and Magnesium. Some easy cauliflower recipes are listed below.
Fresh Herbs
Herbs can be grown indoors or on a front porch, in pots or in the ground. They are low maintenance and can elevate nearly any dish from bland and boring to a super flavorful culinary masterpiece! Fresh basil, rosemary, thyme, mint, cilantro, and more bring tons of benefits to the kitchen! Here are some of my favorite ways to use fresh herbs:
Mangos & Pineapple
Tropical fruits like mangos and pineapples are ripening and hitting grocery stores in June. These juicy, delicious fruits are amazing in so many smoothies, desserts, even tasty salsas! They’re both high in Vitamin C, Folate, Vitamin B6, and many more vitamins and minerals! Here are some of my favorite recipes using these tropical fruits:
Cucumbers
Cucumbers are so refreshing, they can even help you stay hydrated! One medium cucumber has 30 calories, 6 grams carbs, 2 grams fiber, and 3 grams protein. They’re also a great source of Vitamin K and Potassium! It’s amazing in this Sugar-Free Lemonade, too!
Green Beans
For a healthy, tasty side dish, you can’t go wrong with fresh green beans. You can enjoy a whole cup of green beans for just 31 calories, 7 grams carbs, 3.4 grams fiber, and 1.8 grams protein. You’ll get a big dose of Vitamin C, too!
Radishes
We love easy, healthy radishes! Just one cup of radishes has 18 calories, 3.9 grams carbs, 1.9 grams fiber, 0.8 grams protein, and tons of Vitamin C! Here are some great recipes using radishes: