A Seasonal Produce Guide — What to Eat, Why It Matters & How to Cook It

Eating with the seasons means your plate changes throughout the year and so does the nutritional value of what's on it. Each season brings its own produce, its own standout nutrients, and its own reasons to cook something new. Here's a guide to what's at peak, what it does for your body, and one recipe to make the most of it.

Note: Some produce overlaps across seasons or thrives in more than one, these are general guidelines, and availability varies by region.

Spring

What's in season: Arugula, asparagus, chard, fava beans, radishes, spinach, rhubarb, lettuce varieties, mint, chives, parsley, cilantro, artichokes, avocados, lemons, limes, apricots

Nutrient spotlight: Vitamin K Arugula, spinach, asparagus, artichokes, parsley, and cilantro are among the richest sources of vitamin K. This often-overlooked nutrient is essential for blood clotting, bone formation, and cardiovascular health.

Recipe: Fava Bean Salad with Radish, Mint & Parmesan

Serves 2–4

Ingredients:

• 2 cups fava beans, in pod
• 1 cup arugula
• 1 cup little gem lettuce, torn
• 2 radishes, thinly sliced
• ¼ cup fresh mint leaves, roughly chopped
• ¼ cup fresh flat-leaf parsley, loosely chopped
• Freshly grated Parmesan, to taste

For the dressing:

• ½ cup olive oil
• 1 lemon, zested and juiced
• 1 garlic clove, finely minced
• 1 tsp salt
• Black pepper, to taste

Instructions:

1. Shell the fava beans by snapping the end of each pod, pulling down the string, and pressing the beans out. They'll still have their pale inner skins at this stage.
2. Boil the shelled beans in well-salted water until just tender, about 3–4 minutes. Transfer immediately to ice water to stop the cooking. After 2 minutes, drain and slip off the outer skins to reveal the bright green beans inside.
3. Whisk together the dressing ingredients.
4. Combine the fava beans, radishes, mint, and parsley in a bowl. Add the greens, drizzle with dressing, and toss gently.
5. Finish with freshly grated Parmesan and a final squeeze of lemon.

Summer

What's in season: Cherries, chili peppers, garlic, kohlrabi, mustard greens, peas, summer squash, tomatoes, strawberries, zucchini, beets, peaches, plums, peppers, tomatillos, corn, eggplant, cucumber, green beans, figs, kiwis, melons, okra

Nutrient spotlight: Potassium Summer produce is rich in potassium, found in peaches, plums, tomatoes, cucumber, zucchini, peppers, beets, cherries, melons, and summer squash. Potassium is essential for muscle contraction, nerve signaling, and cardiovascular health, and most people don't get enough of it.

Recipe: Stone Fruit Bruschetta

Serves 4–6 as an appetizer

Ingredients:

• 1–2 large tomatoes (heirloom, beefsteak, or a mix of cherry), roughly chopped
• 1 ripe peach, diced
• 1 ripe plum, diced
• ⅓ cup fresh basil leaves, torn or roughly chopped
• 2 garlic cloves, finely minced
• 2–3 tbsp olive oil
• Salt and black pepper, to taste
• Toasted baguette slices, for serving

Instructions:

1. Combine the tomatoes, peach, and plum in a bowl. Add the basil, garlic, olive oil, salt, and pepper and stir gently to combine.
2. Taste and adjust seasoning. Let sit for 10–15 minutes if you have time as the flavors meld as it rests.
3. Spoon onto toasted baguette, toss into a salad, or serve on its own as a side.

Fall

What's in season: Pumpkin, leeks, potatoes, kale, green beans, broccoli, apples, radicchio, parsnips, Brussels sprouts, pears, sweet potatoes, butternut squash, kabocha, acorn squash

Nutrient spotlight: Vitamin A Found in abundance in squash, sweet potatoes, and pumpkin, vitamin A supports vision and immune function by promoting white blood cell production. It also plays a key role in cell growth and repair, skin, bones, and teeth all depend on it.

Recipe: Potato Leek Kale Soup

Serves 4–6

Ingredients:

• 4 large leeks, white and light green parts only, cleaned and sliced
• 3 tbsp olive oil or unsalted butter
• 1 tsp salt, plus more to taste
• 2 lbs Yukon Gold potatoes, peeled and roughly chopped
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 3 sprigs fresh thyme
• 1 cup milk or heavy cream
• 1 tbsp fresh lemon juice
• 1 cup kale, blanched and roughly chopped
• Black pepper, to finish

Instructions:

1. Heat olive oil or butter in a large pot over medium heat. Add the leeks and salt and cook, stirring occasionally, for 8–10 minutes until soft and wilted.
2. Add the potatoes, garlic, broth, and thyme. Bring to a simmer and cook for 20 minutes, until the potatoes are completely tender.
3. In the last 2 minutes of cooking, stir in the kale to blanch.
4. Remove the thyme sprigs. Use an immersion blender to blend until smooth, then stir in the milk or cream.
5. Finish with lemon juice and a generous crack of black pepper.

Winter

What's in season: Cranberries, parsnips, shallots, Brussels sprouts, chives, mushrooms, horseradish, oranges, grapefruit, tangerines, lemons, carrots, persimmons, cabbage, sweet potatoes

Nutrient spotlight: Vitamin C Citrus season arrives just when your immune system needs it most. Vitamin C enhances white blood cell function and is essential for collagen synthesis — the structural protein that holds your skin, bones, tendons, and ligaments together.

Recipe: Sweet Potato Tortillas

Makes 12 small or 6 larger tortillas

Ingredients:

• 2 medium sweet potatoes
• 1½ cups all-purpose flour, plus more for dusting
• 1 tsp salt
• 1–2 tbsp olive oil, for the pan

Instructions:

1. Poke holes in the sweet potatoes and microwave for 6–7 minutes, or bake at 400°F for 35–40 minutes, until completely soft.
2. Scoop out the flesh and mash in a bowl until smooth. Measure out 1 packed cup.
3. Add flour and salt. Mix with a fork until crumbly, then knead by hand until a soft dough forms. If sticky, add flour one tablespoon at a time.
4. Divide into 12 pieces for small tortillas, or 6 for thicker, fluffier ones. Roll each into a ball, then flatten on a floured surface into roughly 6-inch circles.
5. Cook in a lightly oiled nonstick pan over medium-high heat for about 1 minute per side, until lightly charred in spots.
6. Serve with beans, meat, or cheese or fold with filling for a quesadilla.