What’s In-Season Produce Guide

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1 - What’s In-Season Produce Guide

This complete guide covers fresh produce options through the winter, spring, summer, and fall and is designed to help you save money and tailor your clean eating meal preps to the seasons.

1 - What’s In-Season Produce Guide

What’s In Season Produce Guide

When it comes to produce like fruits and vegetables, the fresher, the better.

But how do we know what vegetables or fruits are the freshest, helping us fulfill our healthy, clean eating lifestyle?

As mentioned in part one of my Clean Eating Meal Prep Cookbook, if you’re not sure what foods are in season when and where, we’ve created this complete guide covering fresh produce options through the winter, spring, summer, and fall.

This guide will help you save money and tailor your meal preps to the seasons.

Shop Local When Possible

Depending upon where you live, most fruits and vegetables are usually grown in another country or state with the proper climate conditions to grow the produce year-round.

As this may seem nice, many fruits and vegetables that are grown far away are also grown using pesticides or preservatives to get the produce looking bright, big, and the perfect shape for consumers.

Although the produce may look fresh, science is now revealing how these added preservatives are not the best for our health. 

That is why shopping at a local farmers market for seasonal produce is one of the best options for a clean eating lifestyle!

When shopping at your local farmers’ market, you are not only contributing to your local economy and keeping farms in business, but you are also doing yourself a favor by choosing the freshest fruits and vegetables that are in season.

Produce that is in season are always the freshest, most flavorful, and cleanest to buy.

They are often grown organically without harsh pesticides, hormones, or preservatives and grown during their natural season.

Eating clean fruits and vegetables that are free of pesticides, hormones, and preservatives are extremely important for an optimally healthy life. 

Fruits and Vegetables by Season

If you don’t have a farmers market near you, you can still shop at your local grocery store, but then it is very important to know which fruits are in season.

By shopping for in-season, organic fruits, and vegetables, you will find only the freshest produce grown in their natural environment without harsh chemicals. 

In this guide, you will find a list and description of fruits and vegetables in each of the four seasons, helping you make the best decisions possible to live a clean eating lifestyle. 

What’s In Season In Spring

There is nothing more refreshing after a long winter than to see the beautiful bright colors start popping out when springtime has sprung.

From strawberries to crisp green lettuce or fresh spring onions, springtime produce is definitely one of my favorites.

Listed below is a list of some of the products you can find during springtime and examples of how you can use them.

Artichokes

Artichokes are so hearty. You can enjoy them stuffed, or even a simple roast will bring great flavors and textures to your plate.

Artichokes have amazing benefits that may help lower blood sugar, cholesterol, blood pressure, improve liver function, and even help ease symptoms of irritable bowel syndrome.

asparagus

Asparagus is a very nutritious vegetable that is also very versatile and flavorful.

You can enjoy asparagus grilled in full length or chopped up raw in a salad; asparagus never fails.

Asparagus is high in fiber, folate, and vitamins such as A, C, and K. It also has benefits of aiding in weight loss, balancing out blood pressure, and hydration

Mangos

These beautiful tropical fruits are not only juicy and sweet just as they are, but they are also amazing for our bodies.

Mangos help in cleansing the skin, aid in regulating diabetes, and help with eyesight, along with many other benefits.

Mangos are amazing is, frozen in a smoothie or even dried, making them taste just like candy! 

Celery: Celery is a very popular vegetable nowadays. Juicing it in the morning is said to have many benefits in clearing acne prone skin, reducing eczema, weight loss, improving blood pressure, etc.. You could also chop it up and add it to a chickpea mash. 

Garlic: Garlic is a superfood. With its amazing flavor and  anti-inflammatory and antibacterial benefits it almost begs you to use it at every meal. Garlic is best used sauteed or roasted! 

Kale: Kale is also another superfood. Enjoy it in a salad, in a fresh juice, or baked to make Kale chips, kale is a very healthy choice. Kale has almost 3x the amount of calcium when compared to milk. It is also filled with antioxidants and is the one the world’s best source of vitamin K. 

Lemons: Do not underestimate lemons. This little sour fruit is great to add to your water or any drink for your daily vitamin C, it also has amazing properties which aid in a healthy digestion. 

Peas: Peas are a great source of plant based protein, as well as vitamin A, iron and folate. Peas can be added to your favorite pasta dish or on the side with some mashed potatoes. 

Summer: 

Summer is a lovely season to enjoy outside in the sun! Summer brings many fruits and vegetables that are great for breakfast dishes, lunch, dinner, and desserts. 

Blueberries: Blueberries are a super force of antioxidants. They also boost your immunity, can undo damage of a high fat diet, as well as boost brain health and regulate blood sugar. Enjoy them in a delicious smoothie or on top of some creamy oats, you can never go wrong with blueberries. 

Cherries: Cherries are such a fun and light summer snack. I always enjoy taking them to the beach or keeping a big bowl in my refrigerator to snack on during the day. CHerries facilitate weight loss and are known to lower hypertension. They also have anti-aging properties and help maintain pH levels in the body!

Raspberries: Do not underestimate these little berries. They are one of the most nutritious berries on the planet and contain the highest amount of antioxidants, protecting your body from free radicals. Raspberries are great on top of a chia pudding, in a smoothie, or as a sweet snack. 

Cucumbers: Cucumbers are a great summertime food. They are almost 90% water making them extremely hydrating. You can throw them in a refreshing salad, add them to some lemon water, or even juice them hydrating you on a cellular level. 

Eggplant: Eggplants are a great source of vitamins and minerals and the way they grow is really cool too! Eggplants help with digestion, improve heart and bone health, they also increase brain function. Enjoy them sauteed as a side dish, stuffed like a pepper, or tossed in a stir fry. 

Lima Beans: Lima beans are high in protein, detoxifies heavy metals in the body, and lower heart disease risk. They are great to add them to rice, salads, or a mixed vegetable dish 

Green Beans: Green beans are high in protein and great in stir frys or sauteed with garlic and olive oil as a delicious side. 

Peaches: Peaches are another fun summer sweet treat. They aid in digestion, improve heart health, and aid relief in allergy symptoms. Peaches are great as is or baked in a crumble

Zucchini: Zucchini is a great summer type squash. It has a beautiful texture and can be made into bread, or sauteed in some garlic and olive oil. Zucchini is high in fiber which aids in weight loss, and other heart healthy benefits 

Fall: 

Everyone loves fall. Deep smells of pumpkin and autumn leaves. Fall is also a beautiful time for many fruits and vegetables. 

Carrots: Carrots are a great spring vegetable. Enjoy them steamed or roasted to make a delicious and nutritious side to any meal. Carrots are filled with beta-carotene which our body converts to Vitamin A, which helps our eyesight, as well as strengthen our immune system.

Broccoli: Broccoli is a cruciferous vegetable meaning that is very low in calories but high in nutrients. It is a food that you can eat A LOT of without worrying about gaining any weight. Enjoy it steamed as a side dish, or toss it with other veggies in a teriyaki sauce to make a stir fry. Broccoli is packed with calcium to make your bones strong, and contains iron, potassium, selenium, and magnesium. It also has an array of B vitamins including folic acid. 

Cauliflower: Cauliflower is a cruciferous vegetable and is easy to add to your diet. It is one of the most versatile vegetables. Chopping it up to cauliflower rice, pureeing it making it a cauliflower mash, or turning it into cauliflower crust, there are just so many possibilities 

Brussel Sprouts: Brussel sprouts are a great fall vegetable. They contain healthy omega 3 fatty acids and aid in reducing inflammation. Brussels are great sauteed with maple syrup on top or roasted 

Mushrooms: There are so many different types of mushrooms, and with new plant-based recipes evolving, mushrooms can really be made in so many different ways. SImply chopping white button mushrooms and adding them to a dish is decadent and tasty, but you could also use oyster mushrooms grill them flat to make a “steak”, or bread them and fry them turning them into a plant based “chickn” wing. Mushrooms are high in protein and boost your immune system. 

Pumpkin: What is fall without pumpkin? Pumpkins are loaded with vitamins, particularly vitamin A. Enjoy a pumpkin risotto or grandma’s apple pie. 

Spinach: Spinach is my ultimate favorite vegetable. It is loaded with iron to support healthy blood and bones. Spinach is great sauteed with garlic and olive oil, eaten raw in a salad, or added to any smoothie for extra vitamins and minerals. 

Sweet Potatoes: Sweet potatoes are a great source of fiber, and loaded with vitamins like A, and C. They have much more nutrients than regular potatoes. Enjoy them roasted or steamed. In a mash or whole. 

Apples: Apples are a great summer treat. If you live near an apple farm, apple picking is always an amazing experience. Apples enable smoother digestion, protects against bones and cancer. Enjoy them baked in an apple pie or just as they are. 

Swiss Chard: Swiss chard is great in stews or soups adding loads of vitamins and minerals promoting weight loss, blood pressure control, and managing diabetes. 

Cranberries: Cranberries are super tangy, yet sweet. It is important when buying cranberries to shop for the no sugar added kind. Added sugars take the naturality away from it. Cranberries help fight against cancer combat tooth decay and nourishes the skin 

Winter: 

Winter is a beautiful season with many traditional flavors and scents that make it even better. 

Pineapples: Pineapples are extremely high in vitamins C, may ease symptoms of arthritis, and help reduce risk of cancer. Throw them in a smoothie or enjoy them raw! 

Avocados: Who doesn’t love avocados? Avocados are so creamy and delicious and make the best addition to almost any plate. Enjoy them mashed up with tomato and red onion to make the infamous guacamole or simply sliced and put into a salad or wrap. Avocados are rich in heart healthy fats and contain more potassium than bananas. Avocados are also loaded in fiber and can help lower cholesterol and triglyceride levels. 

Beets: Beets have an impressive nutritional profile. They are known to help improve athletic performance, fight inflammation, support brain health, and have some anticancer properties. Enjoy them roasted, warm, or cold in a salad. 

Brussel Sprouts: Brussel sprouts are a great fall vegetable. They contain healthy omega 3 fatty acids and aid in reducing inflammation. Brussels are great sauteed with maple syrup on top or roasted 

Carrots: Carrots are a great spring vegetable. Enjoy them steamed or roasted to make a delicious and nutritious side to any meal. Carrots are filled with beta-carotene which our body converts to Vitamin A, which helps our eyesight, as well as strengthen our immune system.

Celery: Celery is a very popular vegetable nowadays. Juicing it in the morning is said to have many benefits in clearing acne prone skin, reducing eczema, weight loss, improving blood pressure, etc.. You could also chop it up and add it to a chickpea mash. 

Kale: Kale is also another superfood. Enjoy it in a salad, in a fresh juice, or baked to make Kale chips, kale is a very healthy choice. Kale has almost 3x the amount of calcium when compared to milk. It is also filled with antioxidants and is the one the world’s best source of vitamin K. 

Lemons: Do not underestimate lemons. This little sour fruit is great to add to your water or any drink for your daily vitamin C, it also has amazing properties which aid in a healthy digestion.

Sweet Potatoes: Sweet potatoes are a great source of fiber, and loaded with vitamins like A, and C. They have much more nutrients than regular potatoes. Enjoy them roasted or steamed. In a mash or whole. 

How CBD and Clean Eating Can Help You Feel Your Best 

I hope you use this guide to help find the freshest food for yourself and your family. Elevate your lifestyle with a clean eating routine full of fresh fruit and vegetables combined with daily CBD use.

This power team is not only able to help treat anxiety, but also clear skin, improve sleep, decrease inflammation, decrease depression symptoms, improve arthritis, the list goes on.

By living a healthy lifestyle and incorporating the powerful natural medicine of CBD and eating the cleanest produce, you are in for a long and healthy life. Always remember, your health is your wealth! 

This article was initially distributed by Emilykylenutrition.com. Peruse the first article here.

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