Seasonal Meal Planning: Eating Fresh Year-Round

There’s a reason grandma’s apple pie tasted better in fall and tomato salad was a summer staple. Seasonal eating aligns your meals with nature’s bounty, resulting in better taste, nutrition, and prices.

Why Eat Seasonally?

Better Flavor

Produce picked at peak ripeness and eaten in season tastes dramatically better than out-of-season alternatives shipped from across the globe.

Higher Nutrition

Fruits and vegetables lose nutrients during long storage and transport. Seasonal, local produce travels shorter distances and retains more vitamins and minerals.

Lower Prices

When a crop is abundant, prices drop. Strawberries in June cost half what they do in December.

Environmental Impact

Local, seasonal food requires less transportation, refrigeration, and artificial ripening—reducing carbon footprint.

Variety

Eating seasonally naturally introduces variety into your diet as available produce changes throughout the year.

Seasonal Produce Guide

Spring (March - May)

Stars of the Season:

• Asparagus
• Artichokes
• Peas (snap, snow, English)
• Spinach and lettuce
• Strawberries
• Rhubarb
• Green onions
• Radishes

Spring Meal Ideas:

• Asparagus risotto
• Spring pea soup
• Strawberry spinach salad
• Rhubarb crisp
• Fresh pea pasta

Summer (June - August)

Stars of the Season:

• Tomatoes
• Corn
• Zucchini and summer squash
• Bell peppers
• Cucumbers
• Berries (all types)
• Stone fruits (peaches, nectarines, plums)
• Melons
• Fresh herbs (basil, mint, cilantro)

Summer Meal Ideas:

• Caprese salad
• Grilled corn on the cob
• Zucchini noodles with fresh sauce
• Peach cobbler
• Fresh bruschetta
• Gazpacho
• Berry smoothie bowls

Fall (September - November)

Stars of the Season:

• Apples
• Pears
• Winter squash (butternut, acorn, delicata)
• Pumpkin
• Sweet potatoes
• Brussels sprouts
• Cauliflower
• Cranberries
• Root vegetables

Fall Meal Ideas:

• Butternut squash soup
• Apple crisp
• Roasted root vegetables
• Pumpkin bread
• Brussels sprouts with bacon
• Stuffed acorn squash
• Pear and walnut salad

Winter (December - February)

Stars of the Season:

• Citrus (oranges, grapefruit, lemons)
• Kale and hearty greens
• Cabbage
• Root vegetables (carrots, turnips, parsnips)
• Winter squash
• Pomegranates
• Storage apples

Winter Meal Ideas:

• Citrus salad
• Kale and white bean soup
• Roasted root vegetable medley
• Cabbage rolls
• Pomegranate grain bowls
• Hearty stews

Planning Your Seasonal Menu

Start of Each Season

1. Research what’s coming into season in your area
2. Find 3-5 recipes featuring seasonal stars
3. Visit a farmers market to see what’s available locally
4. Stock up and preserve abundance (freeze, can, dry)

Weekly Planning

When creating your meal plan, prioritize seasonal produce:

• Make one meal spotlighting a seasonal vegetable
• Include seasonal fruits for snacks and desserts
• Build meals around what’s on sale at the farmers market

Preserving the Season

When seasonal produce is abundant and cheap, preserve it for later:

Freezing: Berries, corn, peppers, tomato sauce Canning: Tomatoes, jams, pickles Drying: Herbs, apple chips, tomatoes Fermenting: Cabbage (sauerkraut), cucumbers (pickles)

Transitional Eating

As seasons change, let your cooking style shift too:

Spring: Light cooking, quick sautés, fresh salads Summer: Grilling, no-cook meals, cold soups Fall: Roasting, warm salads, soups begin Winter: Slow cooking, braises, hearty soups, comfort food

This natural rhythm helps you eat what your body craves when the weather changes.

Finding Seasonal Produce

Farmers Markets

The gold standard for seasonal eating. What’s available IS what’s in season locally.

CSA (Community Supported Agriculture)

Subscribe to a local farm and receive a box of seasonal produce weekly. Forces you to cook seasonally!

Grocery Store Seasonal Sections

Many stores have seasonal produce sections or indicate local/seasonal items.

Frozen as a Backup

Frozen produce is typically frozen at peak ripeness and retains nutrition well. Stock up on frozen berries in winter, frozen corn in spring.

Sample Seasonal Meal Plans

Summer Week

Winter Week

Using Hearthlight for Seasonal Eating

Our meal planning features support seasonal eating:

• Seasonal ingredient suggestions in recipe finder
• Cost indicators show when produce is at seasonal low prices
• Farmers market integration in some regions
• Preservation tracking for your home canned/frozen goods

Start seasonal meal planning with Hearthlight.