While the luxuries of the modern world can satisfy every craving, there is something sacred about having a ripe, in season fruit. It’s common to enjoy a fresh peach in the summer time or go apple picking in the fall. What if we leaned more into this inclination? What if there was more than just the enjoyment factor of fresh fruit and farmer’s markets? Eating seasonal is a clear path to optimal health. Learn how & why below.
Why eating seasonal supports optimal health
Circadian Rhythm & Bodily Intuition
Circadian rhythm is commonly associated with sleep cycles, however, it’s much more nuanced. It is not just time-restricted eating or avoiding food an hour before bed time. Manipulating your diet to be in tune with your circadian clock can remarkably boost your health.
Both when you eat and what you eat are signals that drive the circadian clock. Eating first thing in the morning signals the body to get going. Likewise, eating late at night can interrupt sleep because the body’s focus is digestion rather than relaxing. While it’s fairly simple to understand when to eat, is it possible to maximize the circadian clock with what we eat?
All food you intake is a signal to the body. The nutrients you give it is information. Our bodies, even in the modern world, intuitively desire specific nutrients at specific times. Eating seasonal provides your body with what it needs in that specific climate, at that specific time of year.
This study shows that “melatonin production shows a seasonal variation relative to the ability of light.” As the seasons change, so does the length of daylight. Eating foods that are in season can cue the length of light & night to the body. This ultimately allows circadian rhythm alignment even with the changing times of sunrise and sunset.
Historical accuracy
Wearing an ancestral lens when it comes to food and routine can be a big step in the direction of health. When we look back into history, no matter the time, seasonal eating was the only option. It may be a luxury to have access to all types of foods year-round, but seasonal eating has historically supported the human body for centuries. In fact, there’s a reason your body craves things on a seasonal basis. Supporting this craving can signal your body to be ready for a specific environment.
Creation is intricate in every aspect, including the times that certain plants are in season. Tomatoes, watermelon and peaches are juicy and sweet fruits that are extremely hydrating, and they happen reach their peak season mid summer. Citrus fruits, pomegranates, pears and apples reach their peak in the cooler weather, when many of us happen to need vitamin C support. Pumpkins and potatoes come out in the fall weather when it begins to cool down, many of their dishes being warm and satiating. Embracing seasonal eating gives the body the nutrients it needs, when it needs them.
The Pleasure Factor
Let’s be honest, food is here for much more than just survival. Enjoying our meals is just as important as them being nutritionally dense. True pleasure is within eating an array of seasonal foods. It’s delightful to have a ripe yellow peach in the peak of summer or a warm butternut squash soup in the fall. There is undeniably something satisfying about eating a fresh food that is ripe and in season. We lightly capitalize on this as a society, but why not lean more into it?
How to eat seasonal
Shop local.
Before I break down the fruits of each season and the many delicious dish options, shopping local is ALWAYS your best bet. No matter the season! Local farms are more likely to produce seasonal produce local to your area. Unless they get shipments from out of state, they’re growing their own food on soil that is close by to you. What’s nice about this is you don’t have to go seeking out in season foods, you can just get them from your local farmers! Finding farmers that provide seasonal crops is a great way to eat seasonal without much thought. Developing a relationship with your farmer has many other benefits simply because you know where your food comes from. Seasonal eating is one of many!
Spring seasonal foods & dishes
Strawberries & rhubarb
Strawberries and rhubarb pop up at the dawn of spring. They provide a sweet glance to the soon summer. While strawberries may seem more delectable, both of these fruits can provide a sweet start to the season. Aside from just eating fresh strawberries as a snack, there are lots of sweet jams and jellies you can make with both foods. Rhubarb crisp and rhubarb jam sweetened with strawberries and/or honey are easy dishes to use up fresh rhubarb when it’s in abundance.
Green beans & asparagus
Green bean & asparagus start producing in the spring time all the way through the summer. They make an easy green side for dinner. Butter, lemon, and olive oil all go great with both of these items.
Summer seasonal foods & dishes
Berries
Blackberries, raspberries, and blueberries begin to produce in the summertime, after their strawberry counterparts have already had a great season. They are delicious to snack on. They also make great pies, jams, and dessert toppings!
Stone Fruits
Apricots are available at the beginning of summer. As the season moves along, nectarines, peaches, sweet cherries, and plums start to blossom. These fruits are the perfect snack, each packed with lots of hydration, fiber, vitamin C, and antioxidants. Having them on hand during the season is never a bad idea. Aside from having them as snacks and sides, they also make delicious desserts. Peach cobbler is a fan favorite, but you can make any kind of stone fruit cobbler in the season (maybe not cherries cus of the pits). I personally love topping sourdough toast with some high quality cottage or ricotta cheese and a thin sliced peach or nectarine.
Melons
Melons peak in the mid summertime such as watermelon, honeydew, cantaloupe, and yes… cucumbers. Coincidentally enough these fruits are extremely hydrating- perfect for the hottest months of the year! This summer, try a refreshing melon salad with all of them, topped with lime, chile and salt.
Summer squash
Zucchini and yellow summer squash rapidly produce in the summer season. They are abundant plants, ultimately producing many recipes from people who don’t want to waste them! Both of these fruits are full of water, so they go great in baking dishes because they are so moist. Zucchini bread is great with both summer squash and zucchini. These fruits also pair well with an Italian taste. I love cutting them thin, seasoning them with cayenne or red pepper, and sautéing them in lots of olive oil until they are soft.
Tomatoes & peppers
The summer season is among us when tomatoes start to flood in. If you’ve had a tomato in season, you know that it’s much different than a tomato out of season. They’re the perfect balance of sweet and sour and good enough to eat alone. Peppers also culminate towards mid to late summer, a sweet and savory fruit that enhances almost every summer dish. Having fresh tomatoes and various types of peppers around make for successful meals. Chop hot or sweet peppers up small to enhance the flavor of eggs, sauces, or stews. Keep in-season tomatoes on hand for a snack, toast topper, or quick bruschetta. Keep in mind, summertime is also a good time to both make and preserve things like tomato sauce, salsa, and crush tomatoes to conserve all the delicious flavor.
Eggplant
Eggplant begins to produce towards the end of summer, providing us with a peak into the fall. It’s delicious in an eggplant parmesan or just breaded, baked and topped with melted mozzarella. Similar to the fall squashes, eggplant feels like a warming and satiating addition to any meal.
Fall seasonal foods & dishes
Figs, grapes & pears
As summer begins to end, figs, grapes, and pears pour in. Though fall seems like a time of fading, these fruits historically signify life and fertility. These are health foods to have on hand at this time to eat and enjoy in abundance.
Apples
Apple picking is rightfully a fall activity for the average American. Apples are of many varieties and are extremely versatile. Applesauce is super easy to make in the slow cooker and incomparable to the store bought ones. Apple pie, apple crisp, apple cider, the list goes on. If you plan on making something with peeled apples, you can even pour white vinegar over the skins and make your own ACV within a couple weeks.
Cranberries
Cranberries being in season is one of the many reasons they are included in so many late fall, early winter holiday dishes. Much more tart than any other berry, cranberries might need a little assistance to get to flavor town. Cranberry dishes sweetened with honey are heavenly.
Cool weather squash fruits & sweet potatoes
Acorn squash, butternut squash, pumpkins, and spaghetti squash are among the many types of squash fruits that come out in the cool weather. They make their appearance in fall and go all the way to early/mid winter. Again, using a historical lens, these fruits are warming, satiating, calorie and carbohydrate dense, and nutrient rich. They support the body in the cooler months when it’s needed.
All types of greens
If you’ve ever grown greens, you’re aware they tend to favor the cooler weather. While collards grow from fall all the way into winter, other greens hit their peak in fall. All types of lettuce, kale and chard love the cool autumn weather.
Pomegranates
As a late fall early winter fruit, pomegranates pack all the sweet and tart vitamin C you need to get ready for the holiday season. They’re extra delicious when in season, and have many healing properties such as being anti-inflammatory and supporting the cardiovascular and urinary systems.
Winter seasonal foods & dishes
Citrus
From December up until early spring, many varieties of citrus fruits are in season. This includes blood oranges, navel oranges, grape fruits, clementines, and lemons. A grapefruit topped with honey or sliced blood oranges are seasonal immune supporting snacks for when the cold hits. Using lemon in soups and broths can also help break down nutrients and add extra vitamins.
Turnips
Similar to carrots and potatoes, turnips are root vegetables that grow in the ground. They have a bitter taste and similar texture to a carrot or parsnip. Surprisingly, these bitter veggies are actually very high in vitamin C. They go great in a roasted veggie dish topped with olive oil or are an easy add to a blended vegetable soup.
All in all, eating foods when they are in season is an easy way to optimize your health. It informs your body of the time of year, allows you the nutrients needed for that time, and heck- is extremely delicious. Shop local and eat seasonal, it’s as simple as that!
Much love, and see ya next blog.
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