Tips for Grocery Shopping with the Seasons

When you buy your groceries, do you plan a list beforehand? If you purchase fruits and vegetables, are you getting your favorites that you eat year-round, or do you consider the produce that is in season? Eating seasonally means that you are buying and eating the fruits and vegetables that are currently growing in the ground at that certain time of the year, whether it be in the fall, winter, spring, or summer. Although all of our beloved fruits and vegetables are in the store during the entirety of the year, they may not taste fresh and may be more expensive than during their peak season.

What are some of the benefits of shopping and eating seasonally?

• It is budget friendly. Fruits and vegetables that are in season are typically more abundant and less expensive. This is because it costs less for the farmers and distributors to supply the produce to us; therefore, we get to pay less out of pocket.

• Better flavors. When produce is in season, it is typically sourced from closer locations rather than being imported from farther away. When the produce has to be imported and travel a long distance, it is first picked off the vine too early in order for it to still be considered “fresh” once it hits the shelves in our grocery stores. Due to this, the produce may have had a loss of its nutrients and vitamins, and it will not taste nearly as delicious.

• Better for your community. Local, seasonal eating supports local farmers. Be sure to visit a local Farmer’s Market for fresh, seasonal produce in your area. The National Farmers Market Directory is a resource you can use to find a farmers’ market near you.

Pro Tip: If you still want your favorite fruits or vegetables when they are not in their peak season, you can still buy them – but try to buy them frozen. When fruits and vegetables are prepared to be frozen, they are picked at their peak ripeness and are quickly frozen at low temperatures in order to preserve their quality, taste, and nutritional value. This is called “flash freezing”. You can also stock up on fresh produce while it is in season and freeze some for the months it is not. That way, you can still enjoy its fresh “in season” flavor.

In order for you to be able to shop seasonally, you will need to have a general idea of what fruits and vegetables are abundant during their respective seasons.

Spring (March – May):

• Asparagus
• Artichokes
• Greens: arugula, kale, spinach
• Peas
• Radishes
• Rhubarb
• Spring onions
• Strawberries
• Turnips

Summer (June – August):

• Avocados
• Bell Peppers
• Berries: Blueberries, raspberries
• Cherries
• Cucumbers
• Herbs: basil, cilantro, dill, mint, oregano, parsley, sage
• Melons
• Peaches
• Tomatoes
• Zucchini

*Summer is a great time to make a fresh salad with seasonal fruits and vegetables and a homemade dressing with oil, vinegar and herbs.

Fall (September – November):

• Apples
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Figs
• Garlic
• Grapes
• Pears
• Pumpkins
• Sweet potatoes
• Winter squash

Winter (December – February):

• Beets
• Brussels sprouts
• Carrots
• Citrus fruits: oranges, grapefruits
• Kale
• Leeks
• Onions
• Potatoes
• Pomegranates
• Root vegetables: carrots, potatoes
• Turnips
• Winter squash

*Fall and winter are the perfect time to make your favorite soups and stews with in- season vegetables.