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Nutrition - Recipes - Seasonal food

Do you ever wonder what vegetables and fruit are currently in season?

Seasonal Food

Do you ever wonder what vegetables and fruit are currently in season? It can be fantastic to eat with the seasons for many reasons, even the shops stock more of these foods so there are more likely to be different offers. You could even bulk buy different types of vegetables and fruits and bulk cook, then freeze them such as making tomato pasta sauce or soup out of tomatoes when they’re in season. Continue reading to see which vegetables and fruit are in season and discover recipes that incorporate them.

What are seasonal foods?

They are foods that are grown and harvested, ready and fresh to consume during a particular season. It is not processed nor has it been transported a long distance. Not all foods are seasonal for example, most dairy products and meat are available fresh throughout the whole year. 

Benefits of eating seasonally 

It’s more environmentally friendly

Seasonal produce is grown more local, this reduces environmental damage caused through transportation and keeping the products cold. Local food also needs less pesticides and fertilisers which reduces soil, air and water pollution and supports a more healthy community. In addition, purchasing seasonal food supports a sustainable economy and reduces carbon footprints. 

It tastes nicer

Seasonal produce is at its peak flavour and will have more health benefits. These foods are harvested at the correct time therefore, the flavour is tastier, sweeter and riper. Food that is not in season, will be picked prior to it ripening and therefore will not taste as good. 

It is usually cheaper

Food which is in season is usually cheaper to transport, harvest and sell as there is more of it. 

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Nutrition – Seasonal Food

       Nutrition – Recipes – Seasonal Food

Seasonal Food FAQs

What are seasonal foods?

They are foods that are grown and harvested, ready and fresh to consume during a particular season.

What are the benefits of eating seasonally?

Benefits include; it’s more environmentally friendly, the food will taste nicer, its healthier and cheaper. It also supports the local economy. 

What foods are in season in Winter?

Foods include; 

Vegetables: 

  • Brussel sprouts
  • Cauliflower
  • Parsnips
  • Potatoes
  • Rhubarb

Fruits:

  • Kiwis
  • Oranges
What foods are in season in spring?

Vegetables:

  • Spinach
  • Peppers
  • Asparagus
  • Aubergines
  • Spring onions

Fruits

  • Apricots
  • Cherries
What is an autumn recipe using seasonal food?

Butternut squash soup: this soup is perfect for autumn, it will help you get warm from the cold and provides essential nutrients. 

Its healthier

If a food is grown out of season, it is unable to follow regular growth and ripening cycles. However, altering what you eat to fit in with the seasons enhances your diet and leads to eating a wider array of minerals and nutrients. Even more importantly, seasonal food amazingly supports what our bodies need each season. For example, citrus fruits provide vitamin C which protects people from viruses and colds in the winter.

It supports local communities

Shopping at local bakeries, farm shops and farmers markets helps to support your community and local economy. This then also helps local producers and generates jobs. Even better you will no longer need to wonder where exactly your food came from, as you will be buying directly from the producer or farmer. 

Winter

Winter is one of the coldest months but some crops still seem to thrive through the chill to produce an array of tasty vegetables and fruits. These seasonal products are packed with nutritional benefits and can create some delicious meals. 

Vegetables: 

  • Brussel sprouts
  • Cauliflower
  • Parsnips
  • Potatoes
  • Rhubarb

Fruits:

  • Kiwis
  • Oranges

Recipe:

Rhubarb chutney: this is a simple and tasty condiment that can be served with crackers, naan breads and in sandwiches along with many other items. It is a lovely tart and sweet mixture that you must try making in winter with seasonal rhubarb. 

Spring

After the cold, long winter months, it can be so welcoming to see the colourful and flavoursome vegetables and fruits begin to harvest in spring. Delicious seasonal ingredients include;

Vegetables:

  • Spinach
  • Peppers
  • Asparagus
  • Aubergines
  • Spring onions

Fruits

  • Apricots
  • Cherries

Recipe: 

Asparagus and broad bean lasagne: take advantage of the fresh seasonal asparagus with this vegetable lasagne, it is low fat and a light unique meal, it also provides several of your 5 a day. 

Summer

I’m sure you know that summer is the best time to switch from trainers to flip-flops, however were you aware that it’s also the best time to switch up your diet? Spending more time outdoors often means your skin is at a slight more risk from the sun compared to the winter months. Problems such as; mineral and vitamin deficiencies, skin sensitivities and dehydration may occur if you are not careful. But there is something that can help! Eat seasonal and local foods. Seasonal foods will be at their best and therefore provide the best nutrients for your body along with keeping hydrated. 

Vegetables

  • Broccoli
  • Carrots
  • Peas
  • Courgettes
  • Watercress

Fruits

  • Blueberries
  • Strawberries
  • Raspberries
  • Tomatoes

Recipe:

Berry yoghurt: a fruity and delicious yoghurt makes a great breakfast or snack or dessert. It is packed full of seasonal berries. You could even freeze berries and use these which will help to save money and also as they thaw they make a tasty juice. 

Autumn

In autumn, there are so many amazing vegetables and fruits, they are great for hearty meals and reflect the beautiful autumnal colours. As well as this they provide plenty of fibre, minerals and vitamins to our diets. Utilise vegetables and fruits like; 

Vegetables

  • Butternut squash
  • Pumpkin
  • Sweetcorn
  • Swede

Fruits

  • Apples
  • Pears
  • Figs
  • Cranberries

Recipe:

Butternut squash soup: this soup is perfect for autumn, it will help you get warm from the cold and provides essential nutrients. 

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Further Info for Nutrition

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Healthy Eating Advice

Make Good Choices About The Food We Put In Our Bodies

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Nutrition Recipes Seasonal Food