The sun and warmth of summer may be starting to wane, but the abundant harvest season is just ramping up! Many delicious fruits and vegetables are ripening as you read and are just waiting to be enjoyed. So get out to the last few Farmer’s Market days and take home some seasonal produce that is both nutritious and delicious!
Why “In Season”?
You may be wondering why you should even care about what produce is in season. I mean, all produce is available at the grocery store year-round, right? In season produce is at its natural peak ripeness, which has many great benefits! When a fruit or vegetable reaches ripeness, the nutrients are also at peak levels and efficacy. Local farmers near you are harvesting this produce right now, which means perfectly ripe fruits and vegetables are reaching you within a matter of days. Without long transport times, nutrients remain at their peak. Even better, you have an amazing chance to support local farmers, keep profits in your community, and benefit everyone. In season produce is also more affordable! Produce that may be otherwise out of your price range other times of the year is now cheaper because it is widely abundant. Lastly, eating seasonal produce means that your body is enjoying different nutrients throughout the year too. This ensures achieving the full spectrum of nutrients over a year. It’s similar to the phrase “eat the rainbow,” referring to different colors of fruits and vegetables containing different nutrients, but in a longer timeframe.
What’s In Season in August?
● Vegetables: corn, cucumber, eggplant, green bean, okra, pepper, squash, tomatillo, tomato, zucchini
● Fruits: blackberry, plum, fig, melon, nectarine, watermelon, peach
What’s In Season in September?
● Vegetables: chard, cauliflower, white cabbage, Savoy cabbage, cucumber, chicory, onion, bean, mushroom, lettuce, eggplant, nettle, potato, tomato, pepper, rhubarb, radish, rocket, shallot, courgette, pumpkin
● Fruits: watermelon, carnelian, fig, prickly pear, apple, melon, blueberry, blackberry, loquat, pear, plum, peach, nectarine
What’s In Season in October?
● Vegetables: beet, broccoli, Brussels sprout, cabbage, cauliflower, chicory, leek, okra, parsnip, pepper, pumpkin, shallot, sweet potato, turnip, watercress, winter squash,
● Fruits: apple, blackberry, grape, cranberry, date, fig, grape, pear, quince, starfruit, persimmon, pomegranate, plum, pineapple, winter cherry, banana
Here is a favorite recipe of mine that we made during a recent community cooking class at Verdant Community Center highlighting August seasonal produce:
Start by preheating the oven to 400F. To make the spice rub, mix all spices in a small bowl until well combined. Coat the pork tenderloin with the spice rub on both sides. Sear the pork in a hot pan until brown on both sides. Transfer the pork to a baking dish; deglaze the pan with white wine vinegar and pour over the pork. Bake the pork for 20-25 minutes, or until 145F in the center. While the pork is cooking, slice the peaches and set them aside. Mince the shallot and set aside. Combine the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper and stir until well mixed; set aside. Remove pork from the oven and allow to rest for 5 minutes, then slice into 4 servings. Fill 4 bowls with arugula, and top with peaches, shallots, goat cheese, pork, and dressing. Enjoy!
Nutrition per Serving: 375 calories; 20g Fat; 26g Protein; 14g Carbohydrates; 2g Fiber; 283mg Sodium
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A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!