Eating seasonally and incorporating whole foods into your diet offers a wealth of benefits for your health, your wallet, and the planet. Each month, a variety of delicious and nutritious whole foods reach their peak, providing the perfect opportunity to embrace a more seasonal approach to your meals. Here is your month-by-month guide to embracing seasonal whole food eating:
January:
Kick off the year by embracing citrus season! Oranges, grapefruits, lemons, and limes add a burst of flavor and a boost of vitamin C to your meals. Try incorporating them into salads, desserts, or even your morning water for a refreshing start to the day. With the cold weather continuing, it’s also the perfect time to enjoy warming soups and stews made with root vegetables like carrots, parsnips, and sweet potatoes.
February:
As February brings thoughts of spring, you can start to incorporate some brighter, fresher produce. Leafy greens like spinach and Swiss chard are in season and provide a wealth of nutrients. Try them steamed, sautéed, or tossed into a salad. This month also marks the peak season for avocados, nature’s butter, which are packed with healthy fats and perfect for spreading on toast or adding to salads and bowls.
March:
With the arrival of spring, a variety of produce starts to flourish. Asparagus and artichokes take center stage, offering unique flavors and a range of health benefits. Enjoy them grilled, roasted, or steamed as a delicious side dish. March is also the perfect time to embrace the sweetness of fresh berries. Strawberries, blueberries, and blackberries start to appear, providing a burst of antioxidants and flavor to your morning oatmeal or yogurt.
April:
As the weather warms up, apricots, mangos, and pineapples take center stage, offering a tropical twist to your meals. Their sweetness makes them perfect for snacking, adding to smoothies, or incorporating into savory dishes. April is also the peak season for herbs like basil and mint, which can add a burst of flavor to your meals without any added calories.
May:
In May, the variety of produce available continues to flourish. Stone fruits like peaches, nectarines, and plums ripen, providing a juicy and sweet snack or dessert option. This month also marks the peak season for beets and their green tops, which are packed with nutrients and can be enjoyed in a variety of ways, from roasted side dishes to salads.
June:
With summer in full swing, a plethora of colorful and flavorful produce is available. June is the perfect time to enjoy sweet corn, either grilled or boiled, as a side or in salads. Melons, like watermelon and honeydew, are also in season, providing a refreshing and hydrating snack or dessert option. This month, you’ll also find an abundance of zucchini and summer squash, which can be grilled, spiralized, or added to stir-fries for a boost of nutrition.
July:
July brings a continuation of summer’s bounty, with an emphasis on tomatoes. Heirloom tomatoes of all colors and sizes become available, offering a range of flavors and uses, from fresh salsa to caprese salads. This month is also ideal for enjoying peppers, both sweet and hot. Try them stuffed, grilled, or added to stir-fries for a kick of flavor and health benefits.
August:
As summer transitions to fall, the produce offerings remain abundant. Eggplants come into season, providing a versatile vegetable perfect for grilling, roasting, or turning into a creamy dip. This month also marks the peak season for crisp apples and crunchy pears, which can be enjoyed as a snack or incorporated into salads, baked goods, or savory dishes.
September:
In September, the weather cools down, and heartier produce takes center stage. Winter squash, like butternut and acorn, becomes widely available and can be roasted, puréed into soups, or stuffed. This month is also ideal for cauliflower and broccoli, which can be enjoyed steamed, roasted, or turned into low-carb rice alternatives.
October:
With the arrival of fall, it’s time to embrace the flavors of the season. Pumpkin takes center stage, offering more than just a carving opportunity. Roasted pumpkin seeds make a nutritious snack, while the flesh can be puréeded into soups or turned into pies and muffins. October is also the perfect time to enjoy brussels sprouts, either roasted or shaved raw in a salad.
November:
As the holidays approach, root vegetables and cold-hardy greens become the stars of the season. Turnips, rutabagas, and celery root provide a hearty base for soups and stews, while kale and collard greens offer a wealth of nutrients and can be enjoyed steamed, sautéed, or massaged into a salad. This month is also perfect for sweet potatoes, which can be baked, mashed, or turned into fries.
December:
December brings an abundance of citrus fruit back into season, providing a burst of flavor and vitamin C during the cold winter months. Pomegranates also make an appearance, adding a touch of sweetness and a burst of antioxidants to your meals. This month, you can also enjoy cabbage, which can be turned into a crunchy slaw or cooked into a hearty soup or stew.
Embracing seasonal whole food eating is not only delicious but also provides a range of health and environmental benefits. This month-by-month guide will help you navigate the ever-changing landscape of produce, ensuring that your meals are packed with flavor and nutrition all year round. Happy eating!