A practice as old as agriculture itself, seasonal eating invites you to harmonize with nature. It encourages you to savor the freshest, most vibrant produce that each season offers, nourishing our bodies and souls in the process. And it doesn’t have to be as challenging as it may seem.

What Is Seasonal Produce?

Have you ever munched on strawberries during the cold, winter months just to be let down by its lack of flavor? Or, have you prepared a salad in the summer and found that your cabbage has a bitter taste? This is because the produce you’re seeking isn’t in season. 

Whether it’s strawberries and apples or tomatoes and kale, every produce has its own season. If you’ve ever seen the terms “seasonal produce” or “seasonal eating” on a menu, this is referring to the fruits and vegetables that are grown and harvested at specific times of the year when they’re in peak season. When a produce is in season, they’re in their freshest, most flavorful state, and they’re packed with the most nutrients. 

Seasonal produce varies for each region. The availability of these fruits and vegetables is determined by the changing seasons, climate, and local growing conditions. For example, while blueberries may only be in season during June and July in southwestern parts of the country, their peak season can begin as early as May and last until August in southeastern regions. If you’re uncertain of what produce is in season next time you compile your grocery list, you can consult a seasonal food guide to determine if your chosen treasure is at its peak tastiness.

Benefits Of Eating Seasonal Produce

Apart from their delicious flavor, there are several benefits of eating fruits and vegetables when they’re in season. 

They Have Better Nutritional Value

Although fruits and vegetables can be grown year-round in greenhouses or by creating warmer shelters, produce that is grown locally and harvested in season has better nutritional content than those you would find at chain grocery stores. Seasonal produce is picked at its peak ripeness, which means it’s had ample time to thrive in the preferred growing conditions–like warm and humid weather–and it’s been able to absorb more sun exposure. This results in delicious produce that is packed with higher values of antioxidants, including vitamin C and folate. 

It’s Better For The Environment

With constant reminders of the climate crisis that the planet is facing, doing your part to reduce your environmental impact can be overwhelming. However, seasonal eating is one easy way you can take steps towards supporting the environment. 

Seasonal produce is typically sourced from local farmers, thereby reducing the need for long-distance transportation–a must-have when importing out-of-season produce from other regions to yours. By eating seasonally, you’re helping to reduce the carbon footprint of your food.

You’re Supporting Your Community

You can find the most fresh and flavorful produce from your local farmers market, and you’re providing direct support to members of your community by helping to support their livelihoods and small-scale growers. This also creates more agricultural-focused jobs within the community, from farming and harvesting to packaging and distribution.  

It’s More Cost Effective

In this economy, we’ve all dealt with sticker-shock when we see produce prices at the grocery store. Instead of paying $5 for a tiny carton of blueberries in the winter, wait until they’re in season to shop at a local farmers market, instead of large chain retailers. Because in-season produce typically grows in abundance, and it doesn’t have to travel thousands of miles to reach your plate, local fruits and vegetables can be more affordable.

How To Determine What’s In Season

One of the easiest ways to determine what’s in season for your region is to peruse your local farmers market. Here, you also have the opportunity to talk to local farmers, ask them about their produce, and even get suggestions on new ways to prepare your favorite fruits and vegetables. 

If you don’t have the opportunity to explore locally, follow this guide to help determine which produce is in season near you.

Spring

As the trees come back to life and temperatures start to rise, we begin to see a variety of fresh, vibrant produce. These warm spring months signify the beginning of bountiful berry seasons, herb harvests, and sweet-tasting vegetables, from asparagus to peas.

Fruits

• Strawberries

• Rhubarb

• Apricots

• Pineapples

• Cherries

• Mangoes

• Lemons

• Limes

Vegetables

• Asparagus

• Artichokes

• Broccoli

• Cabbage

• Cauliflower

• Peas

• Spinach

• Radishes

Summer

While you may despise the hot, sticky weather that summer brings, many of your favorite fruits and vegetables thrive in this environment. During the summer months, you’ll see harvests of berries, peppers, tomatoes, herbs, and many more treasures just waiting to be plated.

Fruits

• Bananas

• Berries (strawberries, blueberries, blackberries, and raspberries)

• Cantaloupe

• Grapes

• Melons (honeydew, crenshaw, and casaba)

• Nectarines

• Peaches

• Plums

• Watermelon

Vegetables

• Bell Peppers

• Cabbage

• Chili Peppers (jalapenos, poblanos, and serranos)

• Corn

• Cucumbers

• Eggplant

• Green Beans

• Tomatoes

• Zucchini

Fall

The brisk fall air brings pumpkin-flavored everything, seasonal desserts, and a rich variety of fruits and vegetables at their peak. Plus, it’s the perfect time to take a trip to your local pumpkin patch or apple orchard to harvest your own!

Fruits

• Apples

• Cranberries

• Figs

• Grapes

• Pears

Vegetables

• Beets

• Carrots

• Cabbage

• Cauliflower

• Mushrooms

• Pumpkins

• Squash (butternut and acorn)

• Sweet potatoes

Winter

Although winter tends to be more limited in terms of fresh produce, there are still plenty of options to diversify your weekly menu. 

Fruits

• Citrus Fruits (oranges and grapefruits)

• Kiwi

• Persimmons

• Pomegranates

Vegetables

• Beets

• Broccoli 

• Brussel Sprouts

• Carrots

• Cabbage

• Cauliflower

• Celery Root

• Fennel

• Kale

• Leeks

• Mushrooms

• Spinach

Tips To Enjoy Seasonal Eating

Seasonal eating in months where produce is limited can be a challenge, however, it’s not impossible. If you’re struggling with curating a menu, consider these tips. 

Opt for Storage Varieties

Next time you’re shopping, look for produce that is known for its long shelf life. When stored properly, carrots, potatoes, and squashes–like spaghetti or butternut–can last for several weeks or even months. 

Preserve Your Produce

Just because you harvested roma tomatoes from your summer garden doesn’t mean you can’t enjoy them in the winter, too! Use preservation methods like canning, freezing, and pickling to extend the shelf life of seasonal fruits and vegetables. When preserved during peak season, you can still enjoy their rich flavors and high nutrient levels later.

Experiment With Your Meals

If you find yourself tired of cooking the same squash and mushroom dishes in the winter, try mixing up your meals by getting creative with your cooking methods. Methods like roasting, grilling, braising, and slow-cooking can enhance the flavor and texture of seasonal produce, making them more enjoyable for your palate.