Miho Hatanaka, RDN, LD
3 min
Better for our body:
During the hot summer months, our body naturally gravitates toward cool, refreshing, produce; rich in water content to replenish and quench the thirst. Our bodies are producing sweat and lowering your metabolism to keep you cool.
Seasonal vegetable and fruits contain beneficial nutrients that are lost through sweat. For example, watermelon, peaches, and oranges have higher water content and vitamin C to rejuvenate the skin from sun exposure.
Better for the planet:
Seasonal food is fresher, tastier and more nutritious than the food produced out of season. Typically seasonal foods are produced locally. Although with the technological advancements and we can enjoy strawberries year round, the prime time to eat them is in the early summer from a local farmer's market. Eating seasonally locally grown foods tend to will be tastier and more nutritious because they are picked at their peak ripeness and traveled less distance. Studies have shown that fruits and vegetables contain more nutrients when allowed to ripen naturally on their parent plant. The strawberries we pick up from the store in the middle of the winter most likely came from Mexico or somewhere far and were picked before ripening to prevent over-ripening during the transport. The road less traveled conserves energy and limits the emission of greenhouse gases.
Better for your wallet:
Did you know buying in the season can save you money on food? Because the foods produced in season are at the peak of its supply, it costs less for the farmers and distributors to supply the foods in season.
So eating in season is a win, win, win for all of us!
How to enjoy your summer produce:
1. Explore new tastes. Have you tried all the foods in the season? Even if you have already, pay a visit to the farmer's market and pick up some fresh, ripe local veggies and fruits! You will be amazed by the flavour of produce in the season!
2. Spice up ordinary produce. Grill a whole eggplant and make the Mediterranean inspired eggplant salad with olive oil and tomatoes. Chop up fresh tomatoes, onions, and cilantro from the farmer's market to make a Mexican fresh salsa.
3. Get creative in the kitchen. Having a BBQ with family this weekend? Cut up some fresh pineapple and peaches, grill them over the fire!
Here is a list of produce harvested in summer in North America
Apples, July through October (cold storage until spring)
Arugula, May through September
Asparagus, May and June
Basil, July through September
Beets, June through December
Blueberries, July and August
Broccoli, June through November
Broccoli raab, August through November
Cabbage, June through October
Cantaloupes, August and September
Carrots, June through September
Cauliflower, August through November
Celery, August through October
Chard, May through November
Cherries, July
Corn, June through August
Cucumbers, July through October
Eggplant, July through October
Fava Beans, May and June
Fiddleheads, April and May
Garlic, July through October (stored year-round)
Garlic Scapes/Green Garlic, May and June
Green Beans, July through September
Green Onions/Scallions, May through September
Kale, June through November
Herbs, April through September
Kohlrabi, June and July, September and October
Leeks, August through December
Lettuce, May through October
Melons, July through October
Mint, spring and summer
Morels, spring
Mushrooms (wild), spring through fall
Nectarines, August and September
Nettles, spring
Onions, July through October (stored in winter)
Oregano, June through October
Parsley, May through November
Parsnips, April and May; October through December
Peaches, July through September
Pears, August through December
Pea Greens, April through June
Peas and pea pods, July through October
Peppers (sweet), July through October
Plums & Pluots, August and September
Potatoes, July through December (available from storage year-round)
Radicchio, September, and October
Radishes, May through September
Ramps, March through June
Raspberries, July through September
Rhubarb, May through July
Rutabagas, August through November
Scallions/Green Onions, May through September
Spinach, May through September
Squash (summer), July through September
Stinging Nettles, spring
Strawberries, June
Thyme, May through September
Tomatoes, July through September
Turnips, August through November
Watermelons, August through October
Zucchini, July through September
Zucchini Blossoms, June and July
Why not visit your local farmers market and try some new seasonal foods!
You will be surprised to find that you'll get the best tasting, healthiest food available at a very affordable price!
I will continue sharing tips and advice on how to get started with Mindful Eating and holistic nutrition on this blog. Also, I am in process of building a Free 7 Day Mindful Eating Challenge to get you started with mindful eating! You can subscribe now for ZEN Newsletter to get the updates.