A Guide to Seasonal Meal Planning
It’s that time of year when the gardens are growing, the farmers markets are booming and the fresh produce in Minnesota is available to us. Now, I will be the first one to tell you I don’t have a green thumb, but I try my hardest to sustain a garden during these summer months. I especially love this time of year because the food is so fresh! It got me thinking, why don’t I write a blog post on this. So, specifically, this post will give you an overview of:
The reasons why eating seasonally would be in your best interest
Why eating local is beneficial
Produce that is in season during this time of year in Minnesota
Comparison of fresh vs frozen
Tips that could help you with eating in season
The Benefits of Eating Produce in Season
First off, you may be wondering, what exactly is seasonal food? It is when the food you are consuming is harvested, purchased and consumed all around the same time.
There are multiple benefits to eating produce in season, which include:
The produce appears and tastes fresher
The produce has more flavor
The produce is more nutrient dense
There are health benefits to consuming seasonal produce. These items tend to have more vitamins and minerals, both of which start to diminish once the crop is harvested.
Out of season fresh produce is picked prior to its peak ripeness, thus it ripens during transportation. This type of ripening omits nutrients that would be infused into the plant from the earth.
Fun Fact: The USDA states that some produce (such as apples) can be stored up to 12 months under controlled conditions before being sold. That apple you may be eating today could have been from last year!
It is better for the environment
When you eat foods in season (and specifically local), there is less pollution to the environment. Usually, to get to a grocery store, items need to be shipped in – and that uses fossil fuels. Eating local minimizes the amount of fossil fuels needed.
When companies grow food out of the natural season, a lot of energy is needed. There’s an increased amount of fossil fuels and water put into growing the crops, which is not beneficial to the environment.
It is more cost productive
Eating Local
If you buy local, you are going to receive your food close to the harvest date. Meaning, the above points are likely going to hold true. If you buy from a grocery store, it will be further away from the harvest date because there is traveling that occurs from the farm to the grocery store. Did you know, on average, fruits and vegetables travel 1300-2000 miles from the farm to get to us per Dr. Josh Axe? And what do you think happens to that produce as it is transported? It loses freshness, flavor and nutrients.
Produce that is out of season (think apples in the summer) are harvested early so they can still be a decent product once they arrive at their final destination.
Farmers Markets
If you want to try buying local, start with going to a farmers market.
CSA
Another option is to join a CSA (Community Supported Agriculture). You usually will receive different crops that are in season from a producer. It’s a fun way to become a little more adventurous with your eating!
My husband and I did a CSA a few years ago and it helped us try new items we normally wouldn’t eat. :)
Produce in season during this time of year in Minnesota
Here is a quick infographic showing you produce that is at its peak during this time of year in Minnesota:
Is fresh always the best?
People often believe that fresh is best. However, when a certain fruit or vegetable isn’t in season, this isn’t necessarily the case. If you chose a frozen item vs fresh, it could have more nutrients. This is because frozen items are harvested at their peak ripeness. Vegetables are blanched to preserve, where fruits may be treated with ascorbic acid or sugar. Yes, blanching can decrease the vitamin profile (mostly water soluble vitamins), however, the vitamin content is still more than consuming a vegetable that is not in season that is sold as “fresh.”
Tip: When buying frozen fruit, read the ingredient label and find one that does not have added sugar.
Do you want to eat more seasonally? Here are some tips I recommend:
Print out the infographic for seasonal produce above
Take a trip to your local farmers market and buy some of those items. You will find all sorts of goodies!
Think about joining a CSA
Consider preserving foods that are in season to consume during the winter months. You could freeze, can, pickle or dehydrate! (If you don’t know how to do this (like me!), check out our good friend and fellow dietitian’s blog The Homesteading RD.
Let’s wrap this baby up
My main takeaway points: Try to eat seasonally and buy local if possible. If something isn’t in season, try it frozen. Have a mix of fresh and frozen and eat what you enjoy. Our meal planning program can help make seasonal meal planning a breeze.
To close this off, I’d like to ask what is your favorite fruit or vegetable to eat when it is in season? It’s hard to pick just one item, but for me it would be sweet corn. As a kid I would always eat two ears. I could never stop at one! Be sure to put yours in the comments!
References
Axe, Dr. Josh. “Why Eating Seasonally Is Better for You and the Environment.” Dr. Axe, 27 June 2022, https://draxe.com/nutrition/eating-seasonally/.
Drayer, Lisa. “Why Frozen Fruit and Veggies May Be Better for You than Fresh.” CNN, Cable News Network, 31 May 2019, https://www.cnn.com/2019/05/30/health/frozen-fruit-vegetables-drayer-food/index.html.
“What's in Season.” Minnesota Grown, MN Department of Agriculture, https://minnesotagrown.com/whats-in-season/.
“Why Eat Seasonally?” Seasonal Food Guide, https://www.seasonalfoodguide.org/why-eat-seasonally.