In a recent Canadian study, it has been reported that the price of groceries could increase by 3.5% in 2019. With so many people making the effort to eat healthy, this is going to make it difficult to affordably sustain a diet of fresh fruits and vegetables.

Because we live in a global community of imported foods, it’s easy to lose sense of what fruits and vegetables are in season for our regions and, therefore, more affordable.

Eating foods by season does more than provide relief to your wallet. It also reduces the energy needed to grow and transport produce and supports the local economy.

Here is a list season-by-season of fruits and vegetables. This list is far from comprehensive but should give you a good idea of what sorts of produce are more easily available throughout each season.

You can use the Seasonal Food Guide to search for seasonal products by your region and location.

Spring (March-May)

After the harsh cold of Winter, days grow longer and temperatures rise as Spring begins to flourish. Spring fruits and vegetables are early bloomers and tend to only be available during this season.

Cooking for Spring

I have a very fond memory of my father and I eating fresh rhubarb from my grandfather’s garden on beautiful Spring days. It is definitely a season of refreshment and the perfect opportunity to cook up some light and tasty dishes.

• Rhubarb Dutch Baby
• Pansy Ice Cubes and a Homemade Sparkling Lemonade
• Asparagus Carbonara

Summer (June – August)

With warm temperatures and blazing sunlight, it’s no wonder that Summer is the biggest growing season. These warm months bring the largest variety of fruits and vegetables. Summer is the best time of year to get out to local farmer’s markets and produce stands or to harvest your own delicious foods!

Cooking for Summer

With all the delicious foods Summer has to offer, quick and simple meal ideas are abundant. Pan fry vegetables or pair delicious cuts of meats with sweet fruits such as peach or mango. Don’t forget to delve into some delectable desserts with those season fresh berries!

• Summer Fresh Fruit Dutch Baby
• Balsamic Pork Tenderloin and Peach Salad
• Roasted Vegetable and Farro Salad

Autumn (September – November)

Many Fall harvest festivals are jam packed with rich and tasty fruits and vegetables that thrive during this season. You’ll notice that some Summer foods extend into the Autumn season, adding to the wonderful selection this season has to offer.

Cooking for Autumn

Cakes, breads and skillets are perfect ways to prepare these hearty and rich fruits and vegetables.

• Almond Bread Pudding with Salted Caramel Sauce
• Easy Cheesy Mushroom and Tomato Gnocchi Skillet
• Seeded Pumpkin Bread Sticks

Winter (December – February)

While Winter brings with it cold and darkness to most regions, in others it is citrus’s time to shine. Apart from this refreshing fruit, other Autumnal foods extend into the winter period.

Cooking for Winter

Soups and stews dominate this season by using heavier and nutrient rich vegetables such as potatoes, sweet potatoes and turnips to create warm and satisfying meals.

• Cauliflower and Potato Soup with Goat Cheese
• Creamy Turkey and Wild Rice Soup
• Classic Roasted Butternut Squash Soup