Eating Seasonally: Spring Edition
Written by: Tracy Pritchard, MS, CNS, LDN
Spring has arrived! Here's to saying goodbye to winter and hello to brighter days ahead. This is a wonderful opportunity to change up your family meals by taking advantage of this growing season. Now is a great time to talk about eating seasonally and what this means.
Seasonal food typically refers to produce that is purchased and consumed around the time that it is harvested. “Seasonal eating” is a popular term used by restaurants, chefs, farmers, and dietician/nutritionists. The focus on seasonal eating is on fruits and vegetables since unlike animals, their growth is very much related to season-specific weather. This may bring to memory eating apples and pumpkins in the fall while looking forward to watermelon and berries in the summer.
Seasonal growing and eating supports the natural cycles of the environment requiring less energy and human intervention. That being said, different regions may feature different foods due to their unique weather patterns.
Most of us like to eat foods like strawberries all year round but have to depend on frozen options or those harvested early and shipped long distances to get to us. The food that travels from far-away places is older, and sat in distribution centers before arriving at the grocery store. In addition, when more steps are added between the grower and the consumer, the chance of contamination increases. Food that is picked and sold immediately does not require the same level of chemicals and artificial preservatives often required of food in the industrial food complex. Most would agree that when strawberries are picked fresh at their peak of ripeness that they are full of flavor. They may also be more nutritious since they were able to fully ripen.
When we eat seasonally, we are also exposed to a larger variety of fruits and vegetables that contain important vitamins and minerals that are easy to miss if we eat the same foods all the time. For those who are willing to learn how to preserve food for when it is no longer available, methods like canning, freezing, and dehydrating can help.
There are other benefits to the local community beyond just more flavorful produce. When consumers choose to purchase locally they are supporting local farmers. This may lead to maintaining farmland and open spaces in the community. Purchasing from local growers also supports the local economy because it keeps the money in the community. Many of the farmers also provide food to local restaurants (you have probably heard of the concept “farm to table”) which may stimulate the local economy by generating additional jobs in the restaurant industry.
Getting in touch with how your food is grown can be very rewarding on many levels. When you shop at a local farmers market you can ask the local grower how the food was grown and what practices they use to raise and harvest their crops. They are likely to have some great recipe ideas for the foods they grow. Since these ingredients will be full of flavor simple ideas such as chopping fresh vegetables to go along with a main course along with some fresh herbs may be all that is needed for a wonderful meal.
Another benefit of prioritizing local food is through the psychological perspective. Research has shown that eating healthy (local fresh food vs industrial ultraprocessed food) contributes to improved mental health. In addition, access to nature and the outdoors may also provide benefits. One study found that farmer’s markets increased opportunities for meaningful social connections for both consumers and farmers. This is a big advantage for many experiencing social isolation and loneliness.
If you haven’t thought about seasonal eating, there are some things you can do to get started. Do some research to find out what fruits and vegetables are in season where you live. The US Department of Agriculture provides a seasonal produce guide with nutrition information and recipes.
Another great resource is the Farmer’s Almanac. You can put in your zipcode to find what grows best in your area and when to plant specific vegetables, fruit, and herbs. Growing your own food is one way to eat seasonally and have a more hands-on relationship with your food.
Getting Started:
*Make a trip to a local farmer’s market. Ask the local growers what is currently in season and what produce you can look forward to. Unlike a grocery store these growers only sell what they grow and harvest. Shopping at local markets may even contribute to improved eating habits. Farmer’s markets typically do not sell ultraprocessed unhealthy foods. After gathering a basket of fresh produce, local meats, and eggs it is less likely one would stay focused on unhealthy foods or fast-food options. If you have kids, take them with you and they can help plan the menu around what you find. You can search for recipes by putting in the name of ingredients you found at the market.
*Head to a local grocery store that sells local produce. Many stores will have signage about sourcing that features local growers.
*Join a Community Supported Agriculture (CSA). This is a relationship between farmers and consumers where you pay upfront and receive weekly shares of harvested crops.
*If you are close to a larger city you can look for co-operative urban garden spaces.
Featured Recipe
Strawberry, Fennel, and Arugula Salad
Ingredients:
4 cups tightly packed baby arugula, rinsed
1 cup thinly sliced fennel
12 organic strawberries, sliced
2 tablespoons chopped fresh mint
6 tablespoons Lemony Balsamic Vinaigrette
1/4 cup sliced almonds, toasted
Instructions:
Put the arugula, fennel, strawberries, and mint in a large bowl and toss gently to combine. Drizzle the vinaigrette over the top and toss again. Scatter the almonds over the top.
Place a small skillet over low flame and add almonds. Toast, stirring often, until slightly golden and nutty smelling, about 2 minutes. Remove to a plate and set aside.
COOK'S NOTE: A mandoline (no you can’t strum it) is a handy kitchen tool that allows you to slice vegetables to a uniformed thickness—and perfect for the fennel in this recipe. There are many inexpensive hand- held models available at kitchen stores and online.
STORAGE: If you must store the salad, don’t add the dressing. After combining the greens, fennel, strawberries, and mint, store them in an airtight container in the refrigerator for 1 day at most.