Seasonal Food Guide

With a wide variety of fresh fruits and vegetables available throughout the year, knowing when each is in season is key to making the most of your meals.

What's in season in the colder months?

What’s in Season in Fall?

With cooler temperatures setting in, it's the perfect time to indulge in hearty, comforting dishes.

Fruits: Apples, pears, plums, cranberries and grapes.
Vegetables: Pumpkins, brussel sprouts, beets, squash, leeks, carrots, sweet potatoes, cabbage and kale.

What’s in Season in Winter?

Canadian winters are notoriously cold, with temperatures often dropping below zero for long periods of time you might think limits the availability of fresh produce. However, there are still a wide variety of fruits and vegetables in season during these months.

Fruits: Apples and pears.
Vegetables: Potatoes, cabbage, beets, onions, garlic, leeks, parsnips, squash, turnips, brussel sprouts and pumpkins.

What's in season in the warmer months?

What’s in Season in Spring?

With the arrival of spring, fresh produce shifts to include new seasonal offerings. Rhubarb and asparagus are among the first to appear, while winter root vegetables such as beets, potatoes, and squashes remain available.

Spring also marks the beginning of berry season as the temperature begins to rise, strawberries, cherries and blueberries come into season.

Fruits: Apples, rhubarb, cherries, blueberries, strawberries and watermelon.
Vegetables: Asparagus, spinach, lettuce, broccoli, cucumber, carrots, onions, squash, sweet potatoes, kale, mushrooms and radishes.

What’s in Season in Summer?

As the Canadian weather heats up, temperatures often climb during these months, creating ideal conditions for fresh produce. This is the perfect time to enjoy fruits like cranberries and melon while vegetables such as peppers and tomatoes reach their peak ripeness.

Fruits: Blueberries, cranberries, cantaloupes, grapes, melons, peaches, plums, nectarines and apricots.
Vegetables: Tomatoes, peppers, zucchini, cucumbers, carrots, squash, beets, cauliflower, green beans, fennel, peas and salad greens.

Seasonal Food Recipe Ideas

Temperatures and seasons significantly influence our food choices. For instance, during the depths of winter, with its freezing temperatures, you’re likely to crave dishes that are warming, comforting, and full of flavour. Here are some recipes to add to your weekly menu that highlight seasonal ingredients:

Homemade Soups: Why not try a delicious and hearty curried chicken and lentil soup that will provide you with a soothing, inner warmth. Garnished with cilantro sour cream and served with buttery toasted naan for dipping, it's the perfect meal for a chilly night.
Hearty pies: Comfort food is the name of the game in this pub-style cottage pie dish! A saucy beef stew topped with creamy mashed potatoes and baked until it reaches golden, cheesy perfection. If you're craving a unique twist on the classic, consider trying the New England Fish Pie for a delicious culinary adventure.
Easy Stews: There's something particularly pleasing about a comforting bowl of stew. It's not just about the delicious flavours, but also the nourishing qualities that make it a go-to for many during winter. Stews, like this chickpea curry, are known for their ability to provide much-needed comfort when it’s cold.

Whereas summer encourages cravings for light, hydrating foods that are quick and easy to prepare. Seasonal produce during these months helps keep you refreshed and hydrated.

-Salad bowls: Salads are the perfect cooling dish for sunny days. Why not try this Kale Chicken Caesar or Roasted Sesame Chickpea Salad. Both are packed with seasonal ingredients such as lettuce, cucumber, tomatoes, and bell peppers.