How to Cook with Seasonal Ingredients

Farmers markets are a great place to see what is in season. Photo by Shelley Pauls on Unsplash (Unsplash License)

Cooking with the seasons is one of the simplest ways to make food taste better. Produce harvested at its natural peak is often more flavorful, and when it is abundant it is frequently more affordable too. Here is how to get started.

Why cook seasonally?

• Flavor: fruits and vegetables picked ripe and in season tend to taste sweeter and more vibrant.
• Value: when a crop is plentiful, prices often drop.
• Variety: following the seasons naturally rotates what you eat through the year.
• Inspiration: a beautiful seasonal ingredient can be the starting point for a whole meal.

What is in season?

Seasons vary by region and climate, so check local guides or ask at your market. As a general guide for much of the United States:

Season	Look for	Easy ways to cook
Spring	Asparagus, peas, radishes, spinach, spring onions, strawberries	Quick sautés, pasta, salads, light soups
Summer	Tomatoes, corn, zucchini, peppers, eggplant, berries, peaches	Grilling, salsas, no-cook salads, fruit desserts
Fall	Apples, pears, pumpkin, winter squash, sweet potatoes, Brussels sprouts	Roasting, soups, baking
Winter	Citrus, cabbage, kale, carrots, parsnips, leeks, potatoes	Braises, stews, gratins, citrus salads

How to cook with each season

Spring: keep it light

Spring vegetables are tender and delicate. Cook them briefly: sauté asparagus with garlic, toss peas into pasta, or slice radishes into salads.

Summer: do as little as possible

Peak tomatoes and corn need very little help. Slice tomatoes with salt and olive oil, grill corn, or make fresh salsa for Chicken Tinga Tacos.

Fall: roast and bake

Squash, sweet potatoes and root vegetables become sweet and caramelized when roasted. Apples and pears shine in crisps and cakes.

Winter: slow and cozy

Cold months call for soups, stews and braises. Onions, leeks and root vegetables build deep flavor, as in our Classic French Onion Soup and Classic British Shepherd's Pie. Bright winter citrus balances rich dishes.

Tips for shopping seasonally

• Visit a farmers market and ask growers what is at its best that week.
• Watch for abundance and price drops at the supermarket; they often signal peak season.
• Use frozen fruit and vegetables out of season. They are typically frozen soon after harvest and are a convenient alternative.
• Preserve the peak: freeze berries, make tomato sauce or pickle vegetables to enjoy later.

Plan meals around the season

Start with one seasonal ingredient and build around it. Summer zucchini might become a pasta with garlic and olive oil, inspired by our Spaghetti Aglio e Olio; winter carrots might be roasted and served with Creamy Classic Hummus.

Quick summary: seasonal produce often tastes better and costs less. Cook spring vegetables lightly, keep summer simple, roast in fall, and braise in winter.

Sources and further reading

• USDA SNAP-Ed Seasonal Produce Guide

Find more ideas in Food Inspiration and Healthy Living.