I’m always looking for easy ways to improve my family’s health and seasonal eating is one of the best. We don’t drive ourselves crazy over it but try to enjoy dreaming up recipes based on what’s at the farmer’s market or in the garden. And it’s not as hard as it seems! Seasonal eating comes naturally when you simply change your mindset and get in touch with where your food comes from.
Why Eat Seasonally?
Eating seasonally has many benefits:
- Taste – In-season produce is often much tastier than out of season produce because it doesn’t have to be shipped as far (or at all) and can ripen for longer on the plant.
- Health – For the same reason that in-season produce tastes better, it’s also generally higher in nutrients.
- Support Local Economy – Eating in-season means you can support the local economy and your local food growers by buying from local farmers instead of the grocery store.
- Cost – Eating seasonally also means you’re buying food when it’s least expensive, saving on your grocery bill.
Because I keep a garden, seasonal eating is a necessity. But it’s also a lot of fun to find what’s coming into season in the grocery store or farmer’s market and figure out how to use those items.
How to Eat Seasonally (& Have Fun Doing It)
Moms are often already stretched thin, so adding one more thing to the to-do list can be very overwhelming. Luckily seasonal eating doesn’t have to be another to-do list item. It can be a fun addition to a healthy lifestyle.
Here’s how:
Have a Plan
Having a plan for using seasonal produce is important. If you don’t normally meal plan, now might be a good time to start. I use Real Plans to plan out my family’s weekly meals. It’s much simpler than doing it myself and Real Plans automatically serves up seasonal recipes!
Think Differently
To start eating seasonally you’ll have to change your mindset a bit. Instead of eating blueberries every other week throughout the year you’ll have to find interesting ways to use them in the summer when they’re in season (or frozen ones at other times).
Don’t Overcomplicate
When it comes to finding seasonal recipes for the produce you’re growing or buying locally, keep it simple. Don’t try to cook complicated dishes before you’re comfortable with using certain ingredients together. Stick with simple recipes and build your skills and knowledge base slowly.
What to Do With Seasonal Produce
Once you start to buy produce seasonally, you’ll realize that you end up with a lot of one thing at a time.
Here are some ideas for dealing with large amounts of seasonal produce:
- Learn to preserve – If you can buy or grow lots of tomatoes in the summer, learn to can or freeze them for the winter. Do the same for other produce you find in-season. If canning isn’t your jam (pun intended), try pickling, freezing, drying, or fermenting to extend the life of in-season foods.
- Adjust to eating more when it’s fresh – We tend to eat the foods we like at regular intervals all year. But seasonal eating asks us to eat a lot of one item when it’s fresh (and little or none at other times of the year). That means we might eat lots of berries in the summer, but stick with citrus fruits in the winter.
- Bake with the extra – Another option is to make sweet breads, muffins, casseroles, and quiches with whatever you have a lot of and freeze those for later.
When I get a large harvest from my garden or the farmer’s market I do all three of these things! It gives the kids something to look forward to (all the strawberries you can eat in June!) and adds routine to the year.
What’s in Season Now?
What produce is in season depends on where you live in the world. The easiest way to know what’s in season is to go to your local farm or farmer’s market and see what they are producing. You can also check a state-by-state seasonal food guide.
But local foods are not the only in-season foods. Foods that travel from other climates also have a season.
For example, most Americans can’t buy local citrus fruits, but the winter is the best time to get them at their freshest and lowest price. Here’s what to look for at the grocery store or farmer’s market for the freshest produce year-round:
January
For most people, January is a time of rest and reflection. The garden has long been put to bed and the season calls for warm soups and stews as well as lots of starchy vegetables. Here’s what’s in season in January:
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Grapefruit
- Kale
- Leeks
- Lemons
- Oranges
- Parsnips
- Pomegranates
- Potatoes
- Rutabagas
- Tangelos
- Tangerines
- Turnips
- Winter Squash
January Seasonal Recipes:
- Roasted Cabbage Slices
- Loaded Sweet Potato Soup
- Cajun Gumbo Jumbalaya (Use frozen or canned tomatoes from the summer)
- Skillet Steak with Sweet Potato or Butternut Latkes and Roasted Vegetables of Choice
- Sausage Stuffed Winter Squash With Salad
- Tangerine Gummies
February
For many climates, February is cold and dark, so warm and bright foods are welcome! Root veggies, cruciferous veggies, and citrus fruit are abundant:
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Grapefruit
- Kale
- Leeks
- Lemons
- Oranges
- Parsnip
- Radishes
- Rutabagas
- Spinach
- Sweet Potatoes
- Tangelos
- Turnips
February Seasonal Recipes:
- Leftover Chicken Vegetable Soup
- Beef and Broccoli Stir-fry
- Crispy Kale Chips
- Chinese Chicken and Cabbage Stir Fry
- Healthy Key Lime Pie
- Cheesy Chicken and Broccoli Casserole
March
March is the official start of spring. Spring brings back the more fragile vegetables like greens and reminds us that more fresh produce is coming!
- Artichokes
- Arugula
- Asparagus
- Avocado
- Broccoli
- Brussels sprouts
- Cauliflower
- Celery
- Collard greens
- Kale
- Leeks
- Lemons
- Lettuce
- Mushrooms
- Oranges
- Parsnip
- Pineapples
- Radishes
- Rutabagas
- Spring peas
- Swiss chard
- Turnips
March Seasonal Recipes:
- Stuffed Chicken Breast with Loaded Cauliflower and salad
- Bacon Rolled Salmon Patties with Asparagus and Squash
- Garlic Roasted Mushrooms
- Radish Cream Cheese Dip
- Spinach Quiche
- Chard Wrapped Salmon
April
As April enters we start to see more spring vegetables and some fruits start popping into the stores.
- Artichokes
- Arugula
- Asparagus
- Avocados
- Broccoli
- Cauliflower
- Celery
- Collard greens
- Leeks
- Lettuce
- Mushrooms
- Pineapples
- Radishes
- Rhubarb
- Spring peas
- Strawberries
- Sweet onions
April Seasonal Recipes:
- Spring Salad
- Roasted Asparagus with Parmesan
- Indian Mulligatawny Soup
- Pineapple Upside Down Cake
- Tuna Stuffed Avocado Bowls
- Beet and Arugula Salad (use fermented beets from last year)
May
May ushers in the end of school for some and the beginning of the unofficial summer (Memorial Day). Berries start showing their faces as well as other fruits.
- Apricots
- Artichokes
- Asparagus
- Avocados
- Blackberries
- Blueberries
- Carrots
- Celery
- Cantaloupe
- Cherries
- Collard greens
- Cucumber
- Grapes
- Lettuce
- Mangoes
- Okra (a favorite of mine)
- Pineapples
- Radishes (my kids will eat them in this dip recipe)
- Rhubarb
- Spinach
- Spring peas
- Strawberries
- Sweet onions
- Swiss chard
- Tomatoes
- Zucchini
May Seasonal Recipes:
- Tacos served on Romaine Lettuce with Salsa or chopped tomatoes and onions
- Bieler’s Vegetable Broth
- Asian Lettuce Wraps
- Homemade Strawberry Gelato
- Stuffed Zucchini
- Fish Taco Salad
- Spring Salad with Berries
June
The official start of summer begins at the end of June and the wealth of fresh fruits and veggies is growing every day.
- Apricots
- Avocados
- Blueberries
- Cantaloupe
- Cherries
- Corn
- Garlic
- Kiwi
- Lettuce
- Mangoes
- Peaches
- Pineapple
- Raspberries
- Strawberries
- Swiss chard
- Tomatoes
- Watermelon
- Zucchini
June Seasonal Recipes:
- Shakshuka Eggs
- No-Bake Raspberry Pie
- Creamy Lemon Tarragon Zucchini
- Roasted Salsa Verde
- Steak Fajita Salad
- Creamy Berry Smoothie
July
Summer is in full swing and BBQs and backyard grilling are favorite ways to prepare meals. Here’s what to look out for this month:
- Apricots
- Avocados
- Blackberries
- Blueberries
- Cantaloupe
- Corn
- Cucumbers
- Eggplant
- Garlic
- Green beans
- Kiwi
- Kohlrabi
- Lettuce
- Mangoes
- Okra
- Peaches
- Peppers
- Pineapple
- Plums
- Raspberries
- Strawberries
- Summer squash
- Swiss chard
- Tomatoes
- Watermelon
- Zucchini
July Seasonal Recipes:
- Stuffed Bell Peppers with Guacamole
- Simple Grilled Vegetables
- Grilled Yellow Squash
- Simple Chicken and Vegetable Stir Fry
- Cucumber Salad
- Greek Meatballs with Tzatziki Sauce
- Meatball Shishkabobs
- Cucumber Melon Mint Smoothie
August
For many places August is the hottest month of the year which means lots of picnics at the beach! Luckily there are lots of easy to pack fruits and veggies available this month:
- Apples
- Apricots
- Blueberries
- Cantaloupe
- Corn
- Cucumbers
- Eggplant
- Figs
- Green beans
- Kiwi
- Kohlrabi
- Lettuce
- Mangoes
- Okra
- Peaches
- Peppers
- Plums
- Raspberries
- Strawberries
- Summer squash
- Swiss chard
- Tomatoes
- Watermelon
- Zucchini
August Seasonal Recipes:
- Gluten-Free Zucchini Bread
- Roasted Vegetable Salad
- Italian Sausage Soup
- Peach Cucumber Salad
- Coconut Mango Popsicles
- Strawberry Coconut Ice Cream
- Lemon Blueberry Cake
September
As school resumes and summer vacation ends families are looking for packable lunch items and simple recipes. But September is still technically summer for a few more weeks so there are lots to choose from:
- Apples
- Beets
- Cantaloupe
- Cauliflower
- Eggplant
- Figs
- Grapes
- Green beans
- Lettuce
- Mangoes
- Mushrooms
- Okra
- Peppers
- Persimmons
- Pomegranates
- Pumpkins
- Spinach
- Sweet potatoes
- Swiss chard
- Tomatoes
September Seasonal Recipes:
- Homemade Tuna and Apple Salad with Walnuts
- Homemade Hot Apple Cider
- Tomato Soup
- Crab Stuffed Mushrooms
- Roasted Okra
- Asian Color Burst Salad
- Greek-Style Moussaka
October
Many areas are cooling down and crisp or brisk weather is a welcome change for the hot days of summer. October is when heartier veggies begin to come into season. Many of these veggies store well long term:
- Apples
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Cranberries
- Grapes
- Leeks
- Lettuce
- Mushrooms
- Parsnips
- Persimmons
- Pomegranates
- Pumpkins
- Rutabagas
- Spinach
- Sweet potatoes
- Swiss chard
- Turnips
- Winter squash
October Seasonal Recipes:
- Sweet Potato Veggie Lasagna
- Honey Glazed Pork Chops with stir fry veggies and baked apples (Just add honey to recipe)
- Mini Meatloaf Cupcakes ( a kid favorite at our house!)
- Easy Chicken Soup
- Simple Beef and Cabbage Stir Fry
- Butternut Squash Soup
- Parsnip Shrimp Lo-Mein
- Bacon & Apple Crock Pot Chicken Recipe
- Sausage and Sweet Potato Hash
November
Thanksgiving is just around the corner so flavors reminiscent of this American tradition are on many people’s minds. Find root vegetables and cruciferous veggies in abundance this month as well as a few choice fruits:
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Cranberries
- Leeks
- Mushrooms
- Oranges
- Parsnips
- Pears
- Persimmons
- Pomegranates
- Pumpkins
- Rutabagas
- Spinach
- Sweet potatoes
- Tangerines
- Turnips
- Winter squash
November Seasonal Recipes:
- Healthy Grain-Free Stuffing
- Cushaw Soup
- Pumpkin Chili
- Gluten-Free Pumpkin Cheesecake
- Homemade Cranberry Sauce
- Easy Chuck Roast With Root Vegetables
- Mashed Fauxtatoes
- Pumpkin Pie
December
The holiday season is in full swing and Christmas is just a few weeks away. December brings more of those hearty vegetables that are great with roasts or in soups.
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Grapefruit
- Kale
- Leeks
- Mushrooms
- Oranges
- Papayas
- Parsnips
- Pears
- Pomegranates
- Rutabagas
- Sweet potatoes
- Tangelos
- Turnips
- Winter Squash
December Seasonal Recipes:
- Boeuf Bourguignon (Beef Burgundy)
- Pumpkin Pie Spiced Cushaw
- Beef Stroganoff with Cauliflower
- Instant Pot Mushroom Risotto
- Roasted Brussels Sprouts
- Stuffed Acorn Squash Boats
Seasonal Eating Made Easy
It might be overwhelming to start eating more seasonally but it’s not as difficult as it seems. You don’t need to go all-in and only eat local or in-season produce. Simply add more seasonal produce to your meal plan as you can. This is a great way to get you thinking seasonally. Soon you’ll be eating and serving as much seasonal produce as you want!
How do you eat seasonally? What are your tips?
I never comment, but wanted to let you know, this is an amazing resource. Thank you for sharing ir!! I’ll be coming back to reference it as well, although I’ll need to look up what’s seasonal in London, England.
Omg this is amazing! This has been on my to do list to research, so I will be coming back and referencing this A LOT. Thank you!
I’ll have to check out the state-based guide you linked. I’ve used seasonalfoodguide.org in the past to check what’s in season based off of where we live, though we don’t eat as seasonally as I would like. You can search based on what’s in season where you live or you can search for a specific fruit or vegetable and find out when they are in season.