Eating seasonally is good for both your health and the earth. It's also easy, especially if you buy organic produce and local items. Just check the seasonality of your favorite fruits and vegetables before purchasing them! I've got a master list of fruits and vegetables organized by season, color, category, and more.
This article was designed to be an easy-to-digest guide for anyone who wants to start eating seasonally. This mega guide to seasonal fruits and vegetables and tips on to pick them out. By choosing foods that are in season, you'll be supporting local farmers and reducing your carbon footprint simultaneously!
Eating seasonally is good for the earth and your body.
Also, eating seasonally helps you to eat more fruits and vegetables by providing them at their peak ripeness—a time when they are most flavorful and nutritious. In contrast to buying out-of-season produce from far away countries (often flown across oceans), which is usually picked before ripe or gassed with ethylene gas to artificially ripen them after harvest dates have passed by.
Finally...eating seasonally helps keep costs down because these foods tend to be cheaper and taste better than those shipped across continents during their off-season.
Jump to:
- Eating seasonally is good for the earth and your body.
- Why Eating Seasonally Works
- List of Fruits and Vegetables by Season
- List of Fruits that Grow on Trees
- List of Fruits & Vegetables by Color
- Salad Vegetable List
- List of Fruits & Vegetables by Nutrients
- Vegetables Commonly Mistaken for Fruits
- Fruit and Vegetable by Category
- Vegetables that Freeze Well
- The ABCs of Fruits and Vegetables
- FAQS
- 📖 Recipe
- Garden Recipes to Enjoy
- 💬 Comments
Why Eating Seasonally Works
So, why eat seasonally? Here are a few reasons:
- Eating seasonally is good for our planet. When we eat fruits and vegetables that are in season (meaning they're grown locally, at their peak of ripeness), we reduce our carbon footprint by eliminating the need to fly or ship them thousands of miles across the world.
- It's also good for your body because they're at their nutritional peak of goodness when they're the ripest. The flavors are more intense, so you can use less sugar or salt in your cooking; plus, you'll get more vitamins A & C and other nutrients like folate and potassium when you choose fresh produce that's been picked ripe rather than green on purpose!
- It saves money too! You'll save money because fruits and veggies are cheaper when they're plentiful in season, meaning they won't cost as much per unit weight compared with imported varieties found year round at grocery stores everywhere! Plus, there's no need for special storage equipment like refrigerators since most fruits keep well at room temperature until their expected harvest date arrives again next year - so stock up now while supplies last!
List of Fruits and Vegetables by Season
Local produce is picked by hand at its peak ripeness so that it maintains its nutritional value longer than imported varieties would if left on store shelves for weeks or months at a time until someone buys them off of there!
Spring Fruits and Vegetables
- Artichoke
- Asparagus
- Avocados
- Berries (strawberries, blueberries, raspberries, blackberries)
- Broccoli
- Cauliflower
- Cabbage (red cabbage, savoy cabbage, and napa cabbage)
- Carrots
Summer Fruits and Vegetables
Summer is the best time for fresh fruit and vegetables in many areas. The list below includes some of summer's most popular seasonal fruits and veggies.
- Strawberries
- Blueberries
- Cherries
- Watermelon
- Corn (fresh off the cob)
- Peaches, nectarines, plums, and apricots (or their canned counterparts)
- Tomatoes (eaten raw or cooked in pasta sauces)
- Green beans, okra, lima beans/butter beans, fava beans, snap peas/sugar snap peas (string beans), wax beans/green bean pods.
Radishes are also good eaten raw but can be used as a pickled garnish on sandwiches if desired. Cucumbers are great to eat fresh but also make a good pickle.
Peppers can be eaten raw and pickled with vinegar; roasted peppers make an excellent side dish for many meals such as pizza or burgers! Squash varieties include zucchini squash which makes delicious zucchini bread.
Fall Fruits and Vegetables
Fall is a bit of harvest time, and it is now pumpkin spice season. The following are some examples of seasonal fall produce:
- Pumpkins - These rich orange squash are favorites for pies, soups, and other recipes.
- Squash - Squash comes in many colors, shapes, sizes, and flavors. There are such wide varieties that work in sweet and savory dishes. Try stuffing it with rice, cheese, or other ingredients for a fantastic side dish!
- Sweet Potatoes - Deliciously sweet when baked or roasted with your choice of seasonings (cinnamon would be great). They're also delicious mashed up with cinnamon sugar topping!
Winter Fruits and Vegetables
Root vegetables are particularly resistant to cold weather, which makes them an excellent choice for winter. Root vegetables can be stored in....you guessed it, a root cellar or your refrigerator's vegetable bin. Some popular root vegetables include:
- Potatoes
- Carrots
- Beets
- Turnips
- Parsnips
You will find fruits and berries on trees, including apples, apricots, avocados, cherries, figs, lemons, mangoes, olives, oranges, pears, plums, and grapefruit. Each fruit has different nutritional benefits. For example, apples are a good source of fiber and vitamins A and C. Avocados are a good source of healthy fats.
List of Fruits that Grow on Trees
You will find fruits and berries on trees, including
- apples
- apricots
- avocados
- cherries
- figs
- lemons
- mangoes
- mulberry
- olives
- oranges
- pears
- plums
- grapefruit
List of Fruits & Vegetables by Color
Green Vegetable List
Here are some popular green vegetables and their nutritional content.
- Broccoli is a nutrient-rich vegetable high in fiber, vitamin C, and potassium.
- Spinach is a leafy green vegetable high in vitamins A, C, and K. It is also a good source of iron.
- Brussels sprouts are a type of cabbage that is high in fiber and vitamins C and K.
- Kale is a nutrient-dense leafy green high in vitamins A, C, and K.
- Swiss chard is a leafy green vegetable high in vitamins A, C, and K. It is also a good source of magnesium.
Red Fruits and Vegetable List
The red foods below include everyday favorites like watermelons, tomatoes, and strawberries and lesser-known options like pomegranates, radishes, and cranberries. While all these foods share a vibrant hue, they offer different nutrients and health benefits.
- Watermelon
- Tomatoes
- Strawberries
- Pomegranate
- Radishes
- Cranberries
- Red Onion
Orange Fruits and Vegetables
Types of oranges include:
- Navel oranges
- Valencia oranges
- Blood oranges
- Mandarin oranges
Oranges are known for their juicy flesh and sweet taste. They are a popular fruit that can be eaten fresh, make for great fruit juice, or used in various recipes.
Salad Vegetable List
With this list of salad vegetables, you'll be able to mix and match ingredients to create delicious and healthy salads that are perfect for any occasion!
- Arugula
- Baby spinach
- Beets
- Broccoli
- Cabbage
- Carrots
- Cucumbers
- Kale
- Lettuce
- Mushrooms
- Red Peppers
- Radishes
- Tomatoes
List of Fruits & Vegetables by Nutrients
Starchy (High Carb) Vegetables List
This list of starchy vegetables includes
- potatoes
- winter squash
- corn
- green peas
Non-Starchy Vegetable List
This list of non-starchy vegetables includes:
- Artichokes
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Eggplant
- Garlic
- Greens (collard, kale, mustard, turnip)
- Herbs (basil, cilantro, oregano, parsley, rosemary, thyme)
- Lettuce
- Mushrooms
- Onions
- Bell Peppers
- Radishes
- Spinach
- Squash (summer and winter)
- Tomatoes
- Turnips
- Zucchini
High Fiber Fruit and Vegetable List
Fiber helps keep you regular, aids in digestion, and helps you feel fuller longer. These fruits and vegetables are full of fiber and are a great addition to your cart.
- Apples
- Bananas
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Corn
- Grapefruit
- Lemons
- Limes
- Mushrooms
- Nectarines
- Oranges
- Peaches
- Pears
- Pineapples
- Plums
- Prunes
- Spinach
- Strawberries
- Sweet potatoes
- Tomatoes
- Turnips
- Watercress
- Zucchini
Fruits Listed by Sugar Content
The fruits below are sorted by their natural sugar content, from highest to lowest.
- Figs
- Grapes
- Bananas
- Apples
- Oranges
- Pineapples
- Strawberries
While all fruits contain some sugar, those on the list have significantly more sugar than those lower. For example, fruits like figs, grapes, and bananas have almost double the amount of sugar as apples and oranges. Pineapples and strawberries fall in the middle, with slightly more sugar than apples but less than grapes.
Low Sugar Fruits List
A comprehensive list of fruits and vegetables includes:
- Apples
- Apricots
- Blueberries
- Cantaloupe
- Cranberries
- Grapefruit
- Grapes
- Honeydew
- Kiwi
- Lemons
- Limes
- Nectarines
- Oranges
- Papayas
- Peaches
- Pears
- Pineapples
- Plums
- Prunes
- Strawberries
- Tangerines
- Watermelons
Vegetables Commonly Mistaken for Fruits
While many people think of vegetables as savory, many of them are pretty sweet. In fact, some vegetables are so precious that they are commonly mistaken for fruits! Check these vegetables that are often thought of as fruits:
- Tomatoes
- Cucumbers
- Squash
- Zucchini
- Pumpkins
- Eggplants
While these vegetables may be sweet, they are still packed with nutrients essential for good health.
Fruit and Vegetable by Category
Cruciferous Vegetable List
- Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Collard greens
- Kale
- Mustard greens
- Radishes
- Turnip greens
- Watercress
Root Vegetable List
This root vegetable list includes over 30 types of vegetables, including well-known vegetables like potatoes and carrots and lesser-known vegetables like rutabaga and parsnip. Each entry consists of the vegetable's name, a photo, and information about the vegetable's nutrient content, health benefits, and uses.
Nightshade Vegetables List
The nightshade vegetable list includes:
- Tomatoes
- Potatoes
- Eggplant
- Peppers
- Goji berries
These vegetables are all part of the nightshade family, which are plants that contain a chemical called solanine. Solanine is a natural toxin that can be harmful in large quantities. However, nightshade vegetables are safe to eat in small amounts.
Stone Fruit List
Stone fruit is any fruit that contains a large pit or stone in the center, such as cherries, plums, and peaches. Here are the most popular stone fruits:
- Cherries
- Peaches
- Plums
- Nectarines
- Apricots
Each fruit has a unique flavor and texture, so try them to find your favorite!
Citrus Fruit List
Citrus fruits are a type of fruit that contains high levels of citric acid. The most common citrus fruits are oranges, lemons, and limes. Other citrus fruits include grapefruit, tangerines, and mandarins.
Types of citrus fruits:
- Oranges
- Lemons
- Limes
- Grapefruit
- Tangerines
- Mandarins
Vegetables that Freeze Well
Vegetables that freeze well include:
- Beans
- Broccoli
- Cauliflower
- Celery
- Corn
- Green peas
- Mushrooms
- Onions
- Peppers
- Spinach
- Squash
- Tomatoes
- Zucchini
The ABCs of Fruits and Vegetables
This list of fruits and vegetables in alphabetical order
- A: Apples
- B: Bananas
- C: Carrots
- D: dates
- E: eggplant
- F: figs
- G: grapes
- H: honeydew
- I: Indian fig
- J: jackfruit
- K: kiwi
- L: lemons
- M: mangoes
- N: nectarines
- O: oranges
- P: pineapples
- Q: quince
- R: raspberries
- S: strawberries
- T: tangerines
- U: ugli fruit
- V: Valencia oranges
- W: watermelons
- X: figure
- Y: yams
- Z: zucchini
Now that you know what seasonal fruits and vegetables look like, it's time to get cooking! Eating seasonally is good for the earth and your body.
FAQS
The condition of the fruit or vegetable can tell you a lot about its freshness. Here are some tips:
- Check for bruising, mold, or other signs of damage.
- Check for firmness.
- Check for color.
- Check for a fresh smell.
If a fruit or vegetable passes these tests, it is probably fresh.
There are many ways to get more fruits and vegetables into your diet. Some ideas include:
Add a salad to your lunch or dinner
Eat a fruit or vegetable as a snack
Add diced vegetables to your omelet or scrambled eggs
Make a smoothie for breakfast or a snack
Have a salad for lunch or dinner
Make a vegetable soup
- Store fruits and vegetables in a cool, dry place.
- Keep them in the fridge if possible.
- Eat them as soon as possible after buying them.
- Wash them thoroughly before eating.
- Cut up fruits and vegetables ahead of time, so they are ready to eat.
- Keep them in airtight containers.
- Don't wash them with soap.
- Use a vinegar solution to clean them if necessary.
- Store them in the crisper drawer of the fridge.
- blanching vegetables before freezing them.
The condition of the fruit or vegetable can tell you a lot about its freshness. Here are some tips:
- Check for bruising, mold, or other signs of damage.
- Check for firmness.
- Check for color.
- Check for a fresh smell.
If a fruit or vegetable passes these tests, it is probably fresh. However, the only way to be sure is to taste it!
There are many different types of fruits and vegetables. Some are low in calories, while others are high in nutrients.
There are many ways to get more fruits and vegetables into your diet. Some ideas include:
- Add a salad to your lunch or dinner
- Eat a fruit or vegetable as a snack
- Add diced vegetables to your omelet or scrambled eggs
- Make a smoothie for breakfast or a snack
- Have a salad for lunch or dinner
- Make a vegetable soup
- Add grated or diced vegetables to pasta dishes.
- Use fruit as a topping on pancakes or waffles.
- Mix diced fruit with yogurt is a healthy snack.
- Include a salad with lunch or dinner.
- Make a smoothie with fresh or frozen fruit.
- Roast vegetables as a side dish.
- Add vegetables to omelets.
- Make a fruit salad.
- Enjoy a fruit or vegetable as a snack.
📖 Recipe
How to Eat Seasonally
Getting started eating seasonally can be as easy as deciding to do so. However, if you're looking for some direction, here are some tips for beginners.
Instructions
- Plan your meals around seasonal produce. This will help you avoid buying out-of-season fruits and vegetables that don't taste as good as their local counterparts. It also means that when you purchase out-of-season fruits and vegetables, they won't feel like such a big splurge!
- Stock up on pantry staples that can be used throughout the year (and even during non-peak seasons). Frozen berries, canned tomatoes, beans, and corn are great options because they tend to stay fresh longer than their new counterparts. These items will come in handy when making recipes throughout the year!
Think of creative ways to eat more fruits and vegetables
- -Add grated or diced vegetables to pasta dishes.
- Use fruit as a topping on pancakes or waffles.
- Mix diced fruit with yogurt to create a healthy breakfast or snack.
- Include a salad with lunch or dinner.
- Make a smoothie with fresh or frozen fruit.
- Roast vegetables as a side dish.
- Add vegetables to omelets.
- Make a fruit salad.
- Enjoy a fruit or vegetable as a snack.
What are some tips for storing and maintaining the freshness of fruits and vegetables?
- - Store fruits and vegetables in a cool, dry place.
- - Keep them in the fridge if possible.
- - Eat them as soon as possible after buying them.
- - Wash them thoroughly before eating.
- - Cut up fruits and vegetables ahead of time, so they are ready to eat.
- - Keep them in airtight containers.
- - Don't wash them with soap.
- - Use a vinegar solution to clean them if necessary.
- - Store them in the crisper drawer of the fridge.
- - blanching vegetables before freezing them.
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