Whats in Season?
Embracing the bounty of seasonal harvests is a culinary and ecological choice that bears remarkable benefits. Beyond the joy of savoring fruits and vegetables at their flavorful zenith, aligning our meals with the seasons nurtures both personal health and the planet.
These are just a few examples of seasonal fruits and veggies. If you want to learn more about seasonal eating, subscribe to one of my services.
spring
fruits
berries
They are an excellent source of dietary fiber, vitamin C & K, and minerals. Low in calories and carbohydrates, they are ideal food for weight management.
orange
With vitamins C and K, fiber, and antioxidants, these fruits promote digestive health, vitality, and blood pressure regulation.
pineapple
The combination of vitamin C and bromelain is powerful for optimal health, supporting digestion and reducing inflammation. Incorporating these nutrients into your daily routine can improve overall health and wellness.
nectarine
They're a great source of daily vitamin C, fiber, vitamin A, potassium, calcium, and iron. Enjoy them fresh or cooked as part of a balanced diet to promote reduced inflammation and protect against cellular damage.
kumquats
Kumquats are a fiber-rich, low-calorie, citrus fruit loaded with vitamin C, antioxidants and anti-inflammatory properties.
grapefruit
Grapefruit is rich in vitamin C, fiber, potassium, and lycopene. These nutrients boost the immune system, promotes digestive health, regulates blood pressure, and protects against heart disease and certain types of cancer.
veggies
Lettuce
lettuce is a good source of vitamin K which is important for blood clotting and bone health. It is also a source of vitamin A, which is important for vision, skin, and immune function.
peas
They are rich in fiber, protein, and carbohydrates, making them a great source of energy. it supports digestive health and can also help lower cholesterol levels.
Arugula
Arugula is a highly nutritious vegetable with Vitamins A, C, and K, calcium, iron, and potassium. It's good for your skin, bones, and blood pressure. One cup has only 5 calories and minimal carbs and protein. Add it to your diet for better health.
Swiss chard
Swiss chard is packed with nutrients, including vitamins K, A, and C, antioxidants, minerals, and fiber, making it great for digestive and bone health.
Fava beans
A cup of cooked fava beans has 13g protein and 9g fiber. With a low glycemic index, they may lower the risk of type 2 diabetes and contain antioxidants for disease prevention.
Spinach
Spinach is a nutrient-rich veggie. It contains vitamin K for bones and clotting, antioxidants A, C, and E to fight free radicals, and iron, magnesium, folate, and potassium for energy, muscles, cells, and blood pressure.
summer
fruits
cherries
Cherries are nutritious, with antioxidants that reduce inflammation and protect against oxidative stress. They also promote healthy sleep patterns due to the presence of natural melatonin.
Fig
Figs provide vitamins A and K, which help digestion, promote bone health and protect against inflammation, and blood clotting. Perfect for weight management.
Papaya
High in fiber, vitamins C, A, E, and K, and minerals such as potassium and magnesium. It also contains an enzyme called papain that helps digest protein.
kiwi
It contains high amounts of vitamins, fiber, potassium, and antioxidants which help boost the immune system, aid digestion, regulate blood sugar, lower blood pressure, and promote healthy bone growth.
Tomatoes
Contains vitamins C and A for immunity, skin and vision, potassium for heart wellness, and lycopene antioxidants, linked to prostate cancer prevention. They are low in calories and high in fiber.
peach
Peaches are a nutritious fruit packed with antioxidants, vitamins, potassium, fiber, and flavonoids. They support vision, regulate blood pressure, aid digestion, and reduce inflammation.
veggies
Corn
Corn is a rich source of fiber, vitamins, and minerals such as iron, magnesium, and potassium.
Eggplant
High in fiber, and low in calories, eggplant contains antioxidants such as anthocyanins and chlorogenic acid, which have been found to have anti-inflammatory and anti-cancer properties.
Cauliflower
Cauliflower contains choline, which is essential for brain health, and it also aids in digestion due to its high fiber content.
Beets
They are low in calories and high in fiber, making them great for weight loss and digestive health. Additionally, beets are a good source of vitamins and minerals such as vitamin C, folate, iron, and potassium.
Carrots
Carrots are nutritious veggies loaded with fiber, beta-carotene that converts to vitamin A, and antioxidants like lutein and lycopene. They improve digestion, blood sugar levels, eyesight, immunity, and skin health.
summer squash
Summer squash is high in vitamins A and C, fiber, potassium, magnesium, and antioxidants that protect against chronic diseases. It is also low in calories and carbohydrates.
fall
fruits
Persimmons
They are rich in vitamins A and C, antioxidants that protect the body. Persimmons are also high in fiber, which aids digestion and lowers cholesterol. They contain trace minerals and natural sugars that give energy without spiking blood sugar.
Grape
Grapes are low-calorie with fiber, vitamins C, K, and B6, potassium, and manganese. The skin has antioxidants that prevent chronic diseases.
Plums
Plums are a nutritious fruit, rich in vitamins C and K, fiber, potassium, iron, and beta-carotene. They contain antioxidants that protect against inflammation and promote healthy digestion.
Mulberries
Mulberries are packed with fiber, vitamin C, potassium, and iron. Antioxidants, such as Anthocyanins, give them their dark color and contribute to their anti-inflammatory effects.
Dates
Dates are a healthy snack with natural sugars, fiber, minerals, vitamins, and antioxidants. They promote digestive health, boost immunity, maintain healthy skin, and support brain function.
Medlar
Medlar is a nutritious fruit packed with essential vitamins, minerals, and antioxidants that improve digestion, boost the immune system, regulate blood sugar levels, and promote healthy bones and teeth.
veggies
potatoes
They support blood pressure, digestion, and immunity, and lower the risk of chronic disease. However, it's important to moderate intake due to their high starch and calorie content.
Butternut Squash
Butternut Squash a good source of Vitamins A and C, potassium, and vitamin E, which all support healthy immune function, vision, blood pressure, and skin.
Pumpkins
contains vitamin C, an antioxidant that boosts immunity, maintains healthy skin, and increases iron absorption.
Broccoli
contains vitamin C, an antioxidant that boosts immunity, maintains healthy skin, and increases iron absorption.
Spaghetti Squash
Spaghetti squash is a healthy and tasty veggie packed with essential vitamins like C & K and minerals, fiber, and antioxidants. It's low-calorie and makes a great pasta substitute.
Brussles
Brussels contain lots of vitamin C, K, A, folate, and fiber. These nutrients work together to support healthy immune function, reduce inflammation, and promote heart health.
winter
fruits
Pomegranate
Pomegranate juice lowers blood pressure, improves cholesterol levels, and enhances exercise. The seeds provide fiber which promotes digestion and feelings of fullness.
mandarins
contains vitamin C, an antioxidant that boosts immunity, maintains healthy skin, and increases iron absorption.
Cranberries
Cranberries are highly nutritious, containing vitamins, minerals, antioxidants, flavonoids, and proanthocyanidins. They reduce the risk of urinary tract infections, and improve cardiovascular health.
Pears
Their high fiber content promotes healthy digestion and regulates blood sugar levels, while their natural sweetness makes them a great alternative to sugary snacks.
apples
Apples are a high-fiber fruit containing vitamins, minerals, antioxidants, and polyphenols. They boost the immune system, regulate blood sugar levels, support cardiovascular health, and promote feelings of fullness.
Quinces
They contain fiber, vitamin C, potassium, antioxidants, and pectin, which aid digestion, promote better heart health, support healthy blood circulation and cellular function, and prevent chronic diseases.
veggies
cabbage
Cabbage is a nutritious vegetable that provides vitamins, antioxidants, and fiber. It supports immunity, digestion, heart health, and brain function. It's ideal for weight management and versatile in recipes.
parsnips
Parsnips help promote digestion, regulate blood pressure, and support heart health, immune function, cell growth and development, bone health, and energy production.
radishes
Radishes are packed with fiber, vitamins, and nutrients that aid digestion, regulate blood sugar, boost immunity, and promote muscle and nerve function.
Turnips
Turnips are a nutritious, low-calorie root vegetable high in fiber and vitamin C. They offer crucial minerals and phytonutrients with anti-inflammatory and anti-cancer properties, contributing to overall health.
Delicata
Delicata squash is high in fiber for digestion, has vitamins A & C for eye health and immunity, and beta-carotene for reduced cancer risk. It also contains potassium and antioxidants.
Leeks
Leeks are low in calories but high in fiber, vitamins C & K, and minerals, making them a healthy addition to any balanced diet.