April 1, 2025
I so enjoy being able to experience the wonders of all four seasons. Each time we approach a new season, we likely think about change, what’s coming up in the next part of the year, and probably wonder where the heck the time went that we’re already on the brink of a new season. We usually also observe ourselves making some different food choices based on what feels refreshing or cozy, what foods remind us of the incoming season, and also what foods are in their prime and more available again. I’m looking at you, produce!
You may have heard about seasonal produce here and there, and perhaps you’re curious about it but don’t know much. Or, maybe you already embrace a seasonal approach to choosing produce and have been doing so for a while. Either way, it can be fun to consider the benefits of seasonal produce and determine if they speak to you.
Extra tasty produce: Seasonal produce is left to ripen to peak flavor and then harvested to be enjoyed at its prime. Think sweet sun-ripened peaches in the summer or crisp, juicy apples in the fall - all picked at the right time for maximum enjoyment! It might even be fruitful (pun intended) to buy in bulk if you can so you can have the extra flavorful produce around longer. What about storage, you say? Great question - many types of produce freeze well, so don’t be afraid to put some of your goods in storage containers or baggies and keep for another time. Buying bulk might also invite creativity as you ponder different ways to use up the produce you’ve found. You could roast veggies and enjoy them with dinner one night, and add the leftovers to a delicious grain bowl with your preferred protein the next day for lunch. Â
Try new produce: Wandering through the farmer’s market or grocery store and find produce you’ve never seen before? What a great time to be adventurous and try something new, especially as that interesting-and-mysterious produce item you spied will taste the best in-season!Â
Often more cost effective:Â Strawberries in summer not only taste much better than wintertime berries, they generally cost less, too (win-win!). This is partly due to supply and demand, and in-season produce is typically more available, thus costs less than out-of-season produce. Nearby and more local produce means less transportation costs, which also helps keep prices down at the store and local markets.
Local/community support: Seasonality of produce depends on where you live. If it’s winter in Chicago and we want produce that’s not in season, it has to be brought in from somewhere else where it is in season. Or, it can be grown closer to home but requires additional resources and/or equipment to grow. In either case, it’s likely not going to taste as good, the colors might not be as bright, the quality overall might be reduced, the produce might be more expensive - none of these sound preferable. Thankfully, some programs/companies have found ways to make sure damaged produce or produce that doesn’t meet standards for appearance finds good homes, which can be helpful in reducing waste. You can find examples of such resources here. Such produce is still worthy of being enjoyed!
Equipped with all of this to ponder, you might also wonder which types of produce are at their best in each season:
Season*Â | Fruits | Vegetables |
Spring (March - May) | Strawberries, cherries, apricots, rhubarb, citrus (oranges, lemons, grapefruit) | Asparagus, artichokes, peas, spinach, lettuce, radishes, spring onions |
Summer (June - August) | Berries (blueberries, raspberries, blackberries), peaches, nectarines, plums, melons (watermelon, cantaloupe), grapes, figs | Tomatoes, cucumbers, zucchini, eggplant, bell peppers, corn, beans, summer squash |
Fall (September - November) | Apples, pears, pumpkins, pomegranates, grapes, cranberries | Squash (acorn, butternut, spaghetti), sweet potatoes, carrots, Brussels sprouts, beets, kale, cabbage |
Winter (December - February) | Citrus (oranges, grapefruits, tangerines), kiwis, pomegranates | Root vegetables (carrots, parsnips, turnips, potatoes), kale, cabbage, leeks, winter squash |
*Note: Timelines for each season may vary based on growing cycles, regional climates, and geography.
While this is all delightful to think about, it’s also important to keep in mind that frozen and canned produce are also wonderful and important options, especially considering they help us enjoy produce all year round. These options can also be more reliable, consistent, and predictable in ways that are helpful for any sensory and/or texture preferences, when you need a produce item that’s not in season (for baking, cooking…or just because you want it!), for easy and convenient on-the-go options, for year-round cost effectiveness, accessibility, easier preparation, longer shelf life - so many reasons! So, fully embrace any seasonal produce you can from stores, restaurants, farmer’s markets, and other sources, and know that any form of produce that works for you and is accessible will do the trick.
If you’d like to learn more about seasonal produce, how you can generally include produce more often in a way that works best for you, and/or have other nutritional needs or questions, feel free to reach out to us and we’re more than happy to help!
-Sarita Aguirre, MS, RDN, LDN, CEDS-C