Seasonal food is a term that gets thrown around a lot by restaurants, food writers and nutritionists. It is somewhat forgettable which refers to the practice of eating food when it is simply picked, tasty and full of nutrients. Each fruit and vegetable has its own unique growth cycle and a plant must be harvested at peak ripeness. When harvested in this way, plants must be delivered to customers quickly after leaving the farm. This movement promotes sustainable agriculture. People eat closer to the growers so their food is very fresh. Environmental and health benefits are driving the seasonal eating movement.
Here’s why it’s important to eat with the seasons:
Fresher food tastes better
Food tastes better when it has had time to ripen in its natural state, so vine-ripened tomatoes or strawberries picked at their juiciest are more pleasing to the palate.
When fruits and vegetables must travel across the country or countries, they are picked early to account for shipping time rather than picked at peak ripeness. This translates into less tasty food.
Buying local costs less
Seasonal produce is usually at the top of the produce section and is usually quite cheap and plentiful. Eating seasonally means that food is grown closer to you and is less expensive to pick up. The farmer brings fruits and vegetables to your local grocery store, farmer’s market, or CSA pickup (these are SO great and my favorite is www.lorasnourishingproduce.com/). Whatever your source, you’re supporting the local economy and local farmers.
Proven health benefits
Research tells us that the longer a fruit or vegetable takes to get from farm to table, the more nutrient loss occurs. One study found that leafy greens lost almost 50% of their vitamin C after transport, storage and three days of sitting on the grocery store shelf.
Similarly, a 2008 study found that fall (seasonal) broccoli contained nearly twice as much vitamin C as spring (non-seasonal) broccoli. Another study found that fruits and vegetables lose phenols, vitamin C and anthocyanins – which are antioxidants that fight free radical damage and oxidative stress in the body — after 15 days of refrigerated storage.
Take the “Eat With Spring” challenge.
According seasonalfoodguide.comwhich is a website and app I use to see what’s out right now, in Colorado until the end of April the following product is ready for selection and is considered in season:
- White beet
- Chives
- Horseradish
- Sprouts
- Cardamom
It’s a short list, but a good start to the season. Here’s what I do to make these seasonal treasures extra delicious.
Watercress salad
From loveandlemons.com
Watercress is a nutritional powerhouse with a peppery flavor that pairs beautifully with the sweetness of peas and orange and the saltiness of peanuts.
4 ounces of peas
1 bulb of fennel, very thinly sliced
3 cups of watercress
Segments of ½ navel orange
1 ripe avocado, sliced
2 tablespoons toasted pistachios
Sea salt and freshly ground black pepper
Champagne vinaigrette (store bought is good for convenience)
Lemon, for serving
Simmer the peas in boiling water for 2 minutes and put them in a bowl of ice water to cool. In a small bowl, toss the sliced fennel with 2 tablespoons of the dressing and a pinch of salt. Assemble the salad on a plate with the cardamom, fennel, peas, orange pieces, avocado. Pour over some of the dressing and top with the pistachios. Season with salt and pepper to taste and a little lemon and serve.
Swiss Chard with Lemon + Garlic
From foodandwine.com
A very simple sauté that has a lot of flavor.
3 tablespoons extra virgin olive oil, divided
3 large cloves of garlic, thinly sliced
4 pounds rainbow or bun, thick stems removed, leaves cut into 2-inch slices
Salt and pepper to taste
1/2 teaspoon grated lemon zest
Heat 3 tablespoons of olive oil in a large saucepan. Stir in the garlic and cook over medium-high heat until lightly browned, about 1 minute. Add the chard. Season the chard with salt and pepper and cook, stirring, until the leaves are tender and most of the liquid has evaporated, about 8 minutes. Transfer the chard to a bowl. Sprinkle with the lemon zest and serve. Serve as a side dish on its own OR top with 1 cup white beans and toasted nuts for a Mediterranean-style vegetarian meal.
Tip: Eat more cabbage
Another nutritional powerhouse, full of fiber, calcium, vitamins A and C, potassium and phosphorus. Simply add them to salads, wraps, sautés, stir-fries or soups. My favorite is to add to avocado toast for a snack or breakfast/lunch.
Loaded Avocado Toast
Whole wheat toast
Perfectly soft (but not too soft) avocado
A quick steak radish, spring onion, sunflower seeds and sprouts
Easy. Just toast the bread, add avocado and a dollop of your mixed veggies. Add an egg for protein to make it a meal.
Happy spring! For more fresh seasonal tips and recipes, follow along to instagram.com/healthynestnutrition.
Research sources: Food Science and Nutrition. Volume 6, Issue 6. September 2018. Pages 527-1536. Effect of transport, storage and retail conditions on lettuce quality and phytonutrient losses in the supply chain. Millicent G. Managa, Peter P. Tinyani, Grany M. Senyolo, Puffy Soundy, Yasmina Sultanbawa, Dharini Sivakumar. First published: 04 July 2018 https://doi.org/10.1002/fsn3.685
Int J Food Sci Nutr. 2008 Feb;59(1):34-45. doi: 10.1080/09637480701453637. Nutritional quality of organically, conventionally and seasonally grown broccoli using vitamin C as an indicator. Shahla M Wunderlich 1, Charles Feldman, Shannon Kane, Taraneh Hazin. PMID: 17852499 DOI: 10.1080/09637480701453637
Nutrition Society (2010), 69, 582–591 doi:10.1017/S0029665110002004. The Author 2010 First published online 10 August 2010. Symposium on ‘Food Supply and Quality in a Climate Changed World’. Does eating local food reduce the environmental impact of food production and enhance consumer health? Gareth Edwards-Jones*
School of the Environment, Natural Resources and Geography, Bangor University, Bangor, Gwynedd, North Wales, LL57 2UW, UK
