I'll never forget the first time I tasted a strawberry in December. It was expensive, tasteless, and completely disappointing. That experience taught me the importance of eating seasonally. Since then, I've made it my mission to understand what's in season when, and the difference it makes is incredible.
Seasonal produce isn't just about saving money – though that's a huge benefit. It's about flavor, nutrition, and supporting local farmers. When you eat seasonally, you get fruits and vegetables at their peak ripeness, which means better taste and more nutrients.
In this guide, I'll walk you through what's in season each month, how to identify seasonal produce, and how to make the most of seasonal eating throughout the year.
Why Eat Seasonally?
Before we dive into the seasonal guide, let me share why seasonal eating is so important:
- Better flavor: Seasonal produce is picked at peak ripeness, making it much more flavorful
- More nutrients: Fresh, seasonal produce contains more vitamins and minerals
- Lower cost: When produce is in season, there's more of it, which drives down prices
- Environmental benefits: Seasonal produce often requires less transportation and storage
- Support local farmers: Seasonal eating often means supporting local agriculture
- Variety in your diet: Eating seasonally naturally provides variety throughout the year
How to Identify Seasonal Produce
Even if you don't have this guide memorized, you can identify seasonal produce with these tips:
- Check the price: Seasonal produce is usually cheaper than out-of-season items
- Look at the quantity: Seasonal produce is usually abundant and prominently displayed
- Check the origin: Seasonal produce is often local or from nearby regions
- Assess the quality: Seasonal produce is usually fresher and more vibrant
- Ask the staff: Grocery store employees often know what's in season locally
Spring (March-May)
Spring is a time of renewal, and the produce reflects that. Here's what to look for:
Fruits
- Strawberries: Peak season is April-June. Look for bright red, fragrant berries
- Rhubarb: Available March-June. Perfect for pies and jams
- Cherries: Late spring to early summer. Sweet and tart varieties available
- Apricots: Late spring to early summer. Look for fragrant, slightly soft fruit
Vegetables
- Asparagus: March-June. Look for firm, bright green spears
- Peas: March-June. Fresh peas are sweet and tender
- Spinach: March-June. Tender and mild in spring
- Radishes: March-June. Crisp and peppery
- Green onions: Available year-round but best in spring
- Fresh herbs: Basil, mint, parsley, and other herbs are abundant
Spring Cooking Tips
- Use fresh herbs liberally in spring dishes
- Make the most of asparagus while it's available
- Try rhubarb in both sweet and savory dishes
- Use fresh peas in salads and pasta dishes
Summer (June-August)
Summer is the peak season for many fruits and vegetables. Here's what to enjoy:
Fruits
- Berries: Strawberries, blueberries, raspberries, blackberries
- Stone fruits: Peaches, nectarines, plums, apricots
- Melons: Watermelon, cantaloupe, honeydew
- Figs: Late summer. Sweet and delicate
- Grapes: Late summer to fall
Vegetables
- Tomatoes: Peak season July-September. Look for vine-ripened varieties
- Corn: July-September. Sweet and tender
- Zucchini and summer squash: June-September
- Bell peppers: July-October. All colors available
- Cucumbers: June-September
- Green beans: June-September
- Eggplant: July-October
Summer Cooking Tips
- Make fresh salsa with ripe tomatoes
- Grill vegetables for smoky flavor
- Make fruit salads with fresh berries
- Preserve summer produce for winter use
Fall (September-November)
Fall brings hearty vegetables and the last of summer's bounty. Here's what's in season:
Fruits
- Apples: September-November. Many varieties available
- Pears: September-December
- Grapes: September-October
- Cranberries: October-December
- Pomegranates: October-January
Vegetables
- Pumpkins: October-November. Both carving and cooking varieties
- Winter squash: Butternut, acorn, spaghetti squash
- Sweet potatoes: September-December
- Brussels sprouts: September-March
- Cauliflower: September-November
- Broccoli: September-November
- Kale: September-March
- Root vegetables: Carrots, parsnips, turnips
Fall Cooking Tips
- Roast root vegetables for caramelized flavor
- Make hearty soups with winter squash
- Use apples in both sweet and savory dishes
- Try Brussels sprouts roasted or shredded in salads
Winter (December-February)
Winter may seem sparse, but there are still plenty of seasonal options:
Fruits
- Citrus fruits: Oranges, grapefruits, lemons, limes
- Pomegranates: October-January
- Kiwi: December-April
- Stored apples: From fall harvest
Vegetables
- Winter squash: Stored from fall harvest
- Brussels sprouts: September-March
- Kale: September-March
- Cabbage: Available year-round but best in winter
- Leeks: Fall through winter
- Stored root vegetables: Carrots, potatoes, onions
Winter Cooking Tips
- Make hearty stews with root vegetables
- Use citrus to brighten winter dishes
- Try kale in soups and stews
- Make warming dishes with winter squash
Year-Round Produce
Some produce is available year-round, though quality and price may vary:
- Bananas: Always available, though not local in most areas
- Onions: Stored varieties available year-round
- Potatoes: Stored varieties available year-round
- Carrots: Available year-round, though best in fall/winter
- Mushrooms: Many varieties available year-round
- Avocados: Available year-round, though quality varies
How to Make the Most of Seasonal Produce
Here are some strategies to maximize the benefits of seasonal eating:
Plan Your Meals
- Check what's in season before meal planning
- Build meals around seasonal ingredients
- Plan to use seasonal produce in multiple ways
Preserve the Bounty
- Freeze: Berries, corn, and other vegetables freeze well
- Can: Tomatoes, fruits, and pickles
- Dehydrate: Fruits and herbs
- Ferment: Cabbage (sauerkraut) and other vegetables
Shop Smart
- Buy extra when produce is at its peak and cheapest
- Visit farmers markets for the freshest seasonal produce
- Join a CSA (Community Supported Agriculture) for regular seasonal produce
- Grow your own when possible
Seasonal Recipe Ideas
Here are some recipe ideas organized by season:
Spring
- Asparagus risotto
- Strawberry spinach salad
- Fresh pea soup
- Rhubarb crisp
Summer
- Fresh tomato salsa
- Grilled vegetable kebabs
- Berry smoothies
- Corn and black bean salad
Fall
- Butternut squash soup
- Apple crisp
- Roasted root vegetables
- Pumpkin bread
Winter
- Citrus salad
- Kale and white bean soup
- Roasted Brussels sprouts
- Winter squash curry
Benefits Beyond the Plate
Eating seasonally has benefits that extend beyond just the food:
- Connection to nature: You become more aware of natural cycles
- Anticipation: You look forward to seasonal favorites
- Variety: You naturally eat a wider variety of foods
- Community: You often connect with local farmers and markets
- Education: You learn about different varieties and preparation methods
Final Thoughts
Eating seasonally is one of the best ways to improve your diet, save money, and connect with your food. While it may seem overwhelming at first, start small by focusing on one or two seasonal items each month.
Remember, seasonal eating is flexible. You don't have to give up all out-of-season produce, but making seasonal choices when possible will improve your meals and your budget.
Use this guide as a starting point, but also pay attention to what's available in your local area. Different regions have different growing seasons, and local produce is often the best choice.
So grab your shopping list, check what's in season, and get ready to enjoy the best that each season has to offer. Your taste buds and your wallet will thank you!