Eating seasonally has some pretty amazing benefits. First, produce that’s in season is generally tastier because it’s able to ripen naturally in the sun, whereas out-of-season produce has to be artificially ripened or shipped in, often resulting in less flavor. Seasonal produce is also more nutrient-dense because it’s picked at the peak of its ripeness, meaning it has the most vitamins and minerals. Plus, it can often be more affordable because it’s being grown locally and doesn’t have to travel as far to your plate. Finally, eating seasonally can help reduce your carbon footprint since locally grown produce requires less transportation and refrigeration.
To take advantage of these benefits, try incorporating seasonal produce into your meal planning. Here are some recipes for each season to get you started:
Spring:
Asparagus, peas, rhubarb, and strawberries are all in season during the spring. Try this Asparagus Risotto for a fresh and light dinner.
Ingredients:
– 1 lb asparagus, trimmed and cut into 1-inch pieces
– 1 tablespoon olive oil
– 1 onion, diced
– 1 garlic clove, minced
– 1 cup Arborio rice
– ½ cup dry white wine
– 3 cups low-sodium chicken broth
– ½ cup grated Parmesan cheese
– 2 tablespoons chopped fresh parsley
Instructions:
1. In a large pot, heat the oil over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
2. Add the asparagus and cook for an additional 3 minutes.
3. Add the rice and cook until it becomes translucent, about 2 minutes.
4. Add the white wine and stir constantly until it’s absorbed.
5. Slowly add the broth, 1 cup at a time, stirring constantly until the liquid is absorbed before adding more.
6. Once the rice is cooked through and creamy, stir in the Parmesan cheese and parsley. Serve immediately.
Summer:
Tomatoes, corn, zucchini, and berries are all in season during the summer. Try this Zucchini Noodle Salad for a refreshing and healthy lunch.
Ingredients:
– 2 large zucchini, spiralized or julienned
– 1 cup cherry tomatoes, halved
– 1 cup corn kernels
– 1/3 cup crumbled feta cheese
– 1/4 cup chopped fresh basil
– 2 tablespoons olive oil
– 1 tablespoon red wine vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the zucchini, tomatoes, corn, feta cheese, and basil.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine. Serve immediately.
Fall:
Apples, butternut squash, pumpkin, and sweet potatoes are all in season during the fall. Try this Butternut Squash Soup for a cozy and comforting dinner.
Ingredients:
– 1 large butternut squash, peeled and cubed
– 1 onion, diced
– 2 garlic cloves, minced
– 4 cups low-sodium chicken broth
– 1/4 cup heavy cream
– 1 teaspoon ground cinnamon
– Salt and pepper to taste
Instructions:
1. In a large pot, cook the onion and garlic until softened, about 5 minutes.
2. Add the butternut squash and chicken broth to the pot and bring to a boil.
3. Reduce heat and simmer until the squash is tender, about 20 minutes.
4. Puree the soup in a blender or with an immersion blender until smooth.
5. Add the heavy cream, cinnamon, salt, and pepper and stir to combine. Serve immediately.
Winter:
Citrus fruits, root vegetables, and broccoli are all in season during the winter. Try this Broccoli and Cheddar Soup for a warm and comforting lunch.
Ingredients:
– 2 cups broccoli florets
– 1 onion, diced
– 2 garlic cloves, minced
– 4 cups low-sodium chicken broth
– 1 cup grated cheddar cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
Instructions:
1. In a large pot, cook the onion and garlic until softened, about 5 minutes.
2. Add the broccoli and chicken broth to the pot and bring to a boil.
3. Reduce heat and simmer until the broccoli is tender, about 10 minutes.
4. Puree the soup in a blender or with an immersion blender until smooth.
5. Add the cheddar cheese, heavy cream, salt, and pepper and stir to combine. Serve immediately.
Incorporating seasonal produce into your meals can be a fun and delicious way to eat healthier while supporting your local farmers. So next time you’re at the grocery store or farmer’s market, think about what’s in season and try something new!
