Knowing what's in season is an important element of cooking eco-consciously. While you explore TMF's Recipe Index for ideas on what to cook this month, keep in mind using some of these seasonal ingredients. Get creative and substitute seasonal produce in some of your favorite year-round recipes.
To learn more about why eating seasonally is important check out our article Eating Seasonal Is Good For The Planet!
Artichokes (March-May)
Background:
Although most people think artichokes are vegetables they are actually a type of thistle. Artichokes grow best in hot, dry climates and are often seen in Mediterranean and Middle Eastern cuisine.
Health Benefits:
Artichokes have been used for centuries for their medicinal properties and health benefits. Eating them often has been shown to help with digestion, lower blood sugar levels, boost brain function, and support heart & liver health. Artichokes are a great source of protein and fiber and contain important vitamins and minerals such as Vitamin C, Potassium, Folate, Magnesium, and many more.
Selection & Storage:
When purchasing artichokes, select firm ones with compact leaves. Slight browning on the outer leaves is okay. The stem may also be brown in coloration but should not be dry or slimy. Artichokes are best eaten when first cut as they do discolor. To prevent discoloration, brush lemon juice onto any exposed parts. Once prepared, artichoke hearts (with leaves removed) can be frozen in an airtight container or plastic bag for months.
Preparation Tips:
There are many ways to prepare artichokes. One popular way is to steam artichokes whole. When following this preparation method it is important to remember to remove the stem, pluck off and discard the leaves closest to the stem or damaged leaves, and trim off the pointy tips of the petals with scissors or a sharp knife. To clean the artichoke, gently separate the leaves while holding it under cold, running water. To prevent oxidation, dip the base of the artichoke in lemon juice and also brush the cut tops of the leaves with it. Using a steamer, steam the artichokes for 30-45minutes, depending on the size of the artichokes.
Environmental Impact:
Artichokes are considered to be quite sustainable when they are grown without the use of harsh pesticides and chemical fertilizers. They have a relatively low carbon footprint– 0.26 kg CO2e to produce 2.2 pounds. This is equivalent to driving a car half a mile! And a relatively low water footprint– 98 gallons of water used to produce 1 pound of artichokes.
Asparagus (March-June)
Background:
Asparagus plants are a member of the lily family. They grow best in cool climates with long, cold winters. These periods of dormancy allow the asparagus to grow robustly come spring. Asparagus comes in a variety of colors including, green, purple, and white.
Health Benefits:
Asparagus are low in calories and high in nutrients. They are especially high in folate and Vitamins A, C and K. Asparagus are also chock-full of antioxidants known to aid in many health issues. Purple asparagus in particular contain anthocyanins, which gives them their beautiful color and is also known to reduce blood pressure.
Selection & Storage:
When choosing asparagus at the supermarket, look for asparagus that are stored in shallow water or on ice, standing up. This keeps asparagus from going soft and limp. Asparagus should be firm and not wrinkled.
Asparagus should be cooked soon after purchase or else they may go limp. Do not cut asparagus until just before cooking. Once prepared, asparagus can be kept in the refrigerator for 3-5 days.
Preparation Tips:
Asparagus are a versatile vegetable. They can be boiled, steamed, sauteed, grilled or roasted in the oven. Preparing asparagus is very simple. Using your hands, snap the asparagus towards the base. It should snap right where the woody inedible stem meets the tender stem. Then the asparagus can be left whole or cut to whatever size is needed for the recipe. Another fun way to prepare asparagus is to ribbon it using a vegetable peeler, starting from the base up. Asparagus make a great addition to a spring salad, a stir-fry, or eaten as a side dish.
Environmental Impact:
Asparagus has a low water footprint of 258 gallons of water to produce 1 pound of asparagus. It also has a low carbon footprint– 0.88 kg CO2e to produce 2.2 pounds which is equivalent to driving 2.25 miles in a car. However, most asparagus is grown overseas and the carbon footprint of transporting the asparagus to the United States can be great. This is why it's important to support local farmers that grow organic asparagus.
Dandelion Greens (January-May)
Background:
Dandelions are not just a common yard weed or good for making a wish and blowing on. They are actually delicious and packed with nutrients and have been consumed in many parts of the world for centuries.
Health Benefits:
Dandelion greens are highly nutritious. They are high in fiber and loaded with vitamins and minerals. They are especially high in Vitamins A, C, and K, and minerals such as calcium and magnesium. Dandelion root is commonly used to make teas that aid in digestion and inflammation.
Selection & Storage:
Although you may see dandelions growing on the side of the highway or in your yard, it is best to purchase them from a trusted farmer who does not use harsh chemicals, pesticides or herbicides.
When choosing dandelions, look for vibrant shades of green, perky leaves, and thin stems. Dandelion greens should not look wilted or slimy.
Preparation Tips:
To prepare dandelion greens, trim off the ends of the stems. Wash them by soaking them in cold water and thoroughly drying them. Like other leafy greens, dandelions shrink when they are cooked so leaving them whole is common. Dandelion greens can be boiled, steamed, or sauteed. Dandelion greens are bitter and peppery and are often cooked but can still be left raw and eaten in a salad.
Environmental Impact:
Dandelions are very sustainable. They have low carbon and water footprints making them an environmentally friendly crop. In addition, recent studies have shown that the roots of a variety of dandelions from Kazakhstan (Taraxacum kok-saghyz) can be used as a source for natural rubber. The roots of this dandelion, also known as “Buckeye Gold,” contain 10-15% natural rubber. This could be the solution to finding a nontropical alternative to the rubber tree.
Fiddleheads (April-June)
Background:
Although fiddleheads may be odd-looking and uncommon to see in a grocery store, they are actually easy to prepare and delicious. They also have a very unique taste comparable to asparagus, but with a grassy, earthy, and delicately sweet flavor. Fiddleheads come from the Ostrich Fern (Matteuccia struthiopteris), and were given their name because of their resemblance to the fiddle (violin) head. They mostly grow in damp areas and can be seen along small bodies of water such as ponds and lakes.
Health Benefits:
Fiddleheads are high in fiber, rich in omega-3 fatty acids, and also antioxidants. For these reasons, they are especially great to eat to support good heart health and digestion.
Selection & Storage:
When selecting fiddleheads, look for tightly coiled, bright green ferns. The center of the fiddlehead should be the same color or lighter than the rest of the fern. A darker center is indicative of an older, tougher fern.
Fiddleheads are best consumed immediately. They should be washed with cold water and dried thoroughly. If it is necessary to store them, they will last 3-5 days in an airtight container or plastic bag in the refrigerator. To keep them longer, submerge them in cold water in the refrigerator. Change the water every 2-3 days to keep it fresh. This will allow you to keep your fiddleheads fresh for up to 3 weeks.
Preparation Tips:
To prepare fiddleheads, place them in a bowl of cold water and rub away the papery, brown skin. Trim down the stems to about 2 inches in length. They are most delicious blanched or steamed first and then used in a dish. Fiddleheads should not be consumed raw as they cannot be digested properly by our bodies and may result in illness. They should always be cooked for at least 5 minutes. There is no need to get fancy when cooking fiddleheads, they can be simply dressed with a vinaigrette or creamy sauce as you would asparagus.
Environmental Impact:
Fiddleheads have a relatively low carbon footprint and low water demands. However, it is essential to be mindful when purchasing or foraging these plants as they can easily be over-cultivated. If foraging is your preferred method, only pick 50% or less of the fiddleheads of each fern to ensure continual growth the next year.
Red Radishes (April-May)
Background:
Red radishes (Raphanus sativus), are a member of the Brassicaceae family. Although the name ‘red radish’ is rather general, the variety of red radish consumed in the United States is the Red Globe radish, known for its round bulb and bright red/pink coloration. Although red radishes can be found in grocery stores all year round, their peak season is April to May. This is when they will be their most flavorful and fresh. Red radishes are typically semi-sweet and peppery and are sharpest when eaten raw.
Health Benefits:
Red radishes are a particularly good source of fiber and great for digestion. They are also high in many vitamins and minerals— in particular Vitamin C, aiding in immuno-support.
Selection & Storage:
Alway choose firm radishes that show no signs of bruising or softness. If the radish tops are still attached, they should look fresh, bright green, and not wilted. When storing radishes, remove the tops (they can be saved and cooked like any other green). Store them in the refrigerator in a bag with good circulation. Wash and slice radishes just before using them.
Preparation Tips:
Red radishes can be eaten raw, pickled, or sauteed. Their greens, which have a pungent grassy taste, can be sauteed or blanched like most vegetable greens. Because of their peppery flavor and crunchy texture, radishes make a wonderful addition to salads. They can also be eaten raw on their own, or as they do in Europe– served with a side of salted butter.
Environmental Impact:
Red radishes are considered to be quite sustainable when they are grown without the use of harsh pesticides and chemical fertilizers. They have a relatively low carbon footprint– 0.16 kg CO2e to produce 2.2 pounds. This is equivalent to driving a car half a mile! And a relatively low water footprint– 46 gallons of water used to produce 1 pound of radishes.
Ramps (April-June)
Background:
Ramps are a delicious sign of spring. They are a type of wild spring onion with a whitish bulb and hairy roots that resemble those of scallions. However, their flavor is more garlicky. They are commonly found growing in North America, especially in Canada and the Northeastern United States.
Health Benefits:
Similar to its cousin the onion, ramps are rich in vitamins A and C, as well as the minerals selenium and chromium. They are particularly good for cardiovascular health as they contain kaempferol which protects the lining of blood vessels and aids the liver in cholesterol elimination.
Selection & Storage:
When selecting ramps, look for leaves that are darker shades of green but not too dark. The stems should be about as wide as a dime. Thicker ramps will have a woodier stem that is inedible. Ramps should be eaten soon after they are picked as they wilt rather quickly. They should be cleaned and stored in an airtight bag or container and kept in the refrigerator.
Preparation Tips:
Ramps can be very dirty and often trap soil in their crevices. To clean them, cut off the root end and wash under cold water or soak them until there is no more visible dirt. Then pat them dry with a dish towel.
Like other members of the allium family, ramps can be sliced and sauteed in light oil or butter to bring out their garlicky, earthy flavors. They can also be roasted or grilled whole and dressed with a light vinaigrette or cream sauce.
Environmental Impact:
Ramps grow wild and cannot be farmed. This makes them extremely sustainable. However, in recent years as they have grown in popularity, there is a concern about overharvesting. If you are going to forage for any wild plants it is important to learn about sustainable foraging – how to forage without devastating the plant in the future. For example, when foraging for ramps, you should leave the roots in the soil and only cut off the tops if possible. In addition, it's important foraging them from different plants every year so they have time to regrow.
Shallots (April-July)
Background:
Shallots are a member of the Allium family. Although they resemble onions, they are their own species and have a milder, sweeter flavor than onions do when cooked.
Health Benefits:
Compared to an onion, shallots have more concentrated amounts of protein, fiber, and vitamins and nutrients such as calcium, iron, magnesium, Vitamins A and C. Compared to other alliums, shallots are very high in antioxidants such as kaempferol and allicin.
Selection & Storage:
When selecting shallots, choose heavy, firm shallots that do not show signs of bruising. Avoid choosing shallots that are beginning to sprout at the stem end as these are older and are most likely more bitter. Like onions, shallots should be stored in a cool, dark, dry area of the kitchen.
Preparation Tips:
To prepare shallots, remove the dry papery outer layer. For larger shallots, cut it in half through the root end, as you would an onion, for easier peeling. Once peeled, the shallot can be chopped, minced or grated as instructed by the recipe.
Shallots make a great addition to vinaigrettes, can be sliced thin and fried as a crunchy topper to a soup or salad, or can be slowly sauteed in butter to add a sweet onion-like flavor to the base of a dish.
Environmental Impact:
Shallots are considered sustainable as their carbon and water footprint tends to be low. However, they can often be imported from Europe or Mexico which can sky-rocket their carbon footprint, especially if they are flown over. When shopping, always check the origin labels and try to purchase from local farmers.
Spring Peas (April-July)
Background:
Although you can have a bag of frozen peas on hand at all times, spring peas are in season in the early spring. Fresh spring peas are often sweeter, and crisper and offer wonderful flavor and bite to any dish they are added to. Peas are part of the legume group which includes plants that produce pods with seeds, beans, or peas inside. Peas were originally grown in Asia and the Middle East but can now be found worldwide.
Health Benefits:
In addition to being high in vitamins, minerals, and antioxidants, peas are especially great for eye health. Peas contain carotenoids, lutein, and zeaxanthin, which protect against cataracts and macular degeneration. They are also high in fiber, aiding in gut health and digestion.
Selection & Storage:
Spring peas should be bright green, firm, and crisp. When possible buy them in their pods as opposed to pre-shelled– this keeps them fresh longer. The pods should not be slimy or scarred. Store spring peas in the refrigerator in a plastic bag or airtight container. They are best when consumed within 3 days of purchase. To freeze peas, shell them first then freeze them in an air-tight bag.
Preparation Tips:
If the peas are purchased still in the pods, remove the pods by opening them at the seam and running your finger down the inside to pop out the peas. Then rinse and dry the peas. Some pods, like those of snap peas or sugar peas, are edible. Remove the tough vein that runs along the pod and rinse before proceeding with a recipe. Peas can be eaten raw or cooked. They make a great addition to salads, pasta dishes, and stir-fries.
Environmental Impact:
Peas, like most legumes, are very sustainable. Peas contribute to nitrogen fixation, adding nitrogen back into the soil they grow in. Farmers often use nitrogen-fixing crops, known as pulses, in their crop rotations to help other crops grow. Nitrogen is very important for growing healthy, nutrient-dense plants and when it is naturally added into the soil, the need for chemical fertilizers is greatly reduced.
Sweet Onions (April-September)
Background:
There are many different types of sweet onions. Some of the most common varieties include Maui Sweets, Chilean Sweets, Mexican Sweets, Peruvian Sweets, Texas Sweets, Vidalias, and Walla Walla. Sweet onions are known for their subtle onion flavor but with more sweetness. Their sweetness is not attributed to greater amounts of sugar but actually to lesser amounts of sulfur which allows for the sweetness to come through.
Health Benefits:
Consuming sweet onions has many health benefits. Sweet onions are particularly high in antioxidants, chromium, folate, and Vitamin C, which support the immune system and bone health. The fiber in onions supports the live probiotic bacteria that live in the gut and are necessary for keeping digestion running smoothly. Chromium regulates blood sugars and folate aids cell growth and function.
Selection & Storage:
When selecting sweet onions, choose heavy, firm ones that do not show signs of bruising. Avoid choosing onions that are beginning to sprout at the stem end as they are older. Sweet onions should be stored in a cool, dark, dry area of the kitchen.
Preparation Tips:
To prepare sweet onions, cut the onions in half through the root end. Remove the dry papery outer layer and then dice, chop or grate the onion as instructed by the recipe. Although sweet onions can be used in place of regular onions as an aromatic in a dish, their unique sweetness is best showcased raw. They are a great addition to a salad, used in a relish, or as an accompaniment on a sandwich or burger.
Environmental Impact:
Onions have a low water footprint of 33 gallons of water to produce 1 pound. They also have a low carbon footprint– 0.6 kg CO2e to produce 2.2 pounds which is equivalent to driving 1.25 miles in a car.
Watercress (April-October)
Background:
Watercress, or Nasturtium officinale, is known for its peppery flavor profile and its recent popularity as a superfood. It is a member of the mustard family alongside arugula, kale, and collard greens. Although once considered a weed, it is now grown worldwide to keep up with its high demand.
Health Benefits:
Watercress is low in calories and high in nutrients. It is especially high in vitamin K– 1 cup of watercress has 106% of the reference daily intake. Vitamin K aids in cardiovascular health and bone health. Watercress also contains other important vitamins and minerals such as vitamin E and B6, riboflavin, folate, and magnesium.
Selection & Storage:
Watercress should have dark-green leaves that are crisp, not yellowing or becoming slimy. It should be washed thoroughly in cold water and dried before use. Once harvested, watercress begins to lose flavor and nutrients and should therefore be eaten as soon as possible. To prolong the life of your watercress, keep the stems moist by wrapping them in a damp paper towel and sealed in a plastic bag– in this manner they can last up to a week in the refrigerator.
Preparation Tips:
Most recipes call for watercress leaves. In this event simply remove the leaves from the stems. However, the entire plant is edible and can be used in cooking. Watercress is often eaten raw and added to salads or as a garnish for a peppery-spicy profile. It can also be incorporated into soups, sauces, or sautėed.
Environmental Impact:
Watercress is easy to grow and flourish. Because it is not easily susceptible to infestations and illnesses, it can be grown organically– without the use of chemical fertilizers or pesticides. Wild watercress is extremely invasive. In the United States, it is on the “noxious and invasive” list of 46 states because of how rapidly it grows and takes over the land from native plants. Wild watercress is safe to eat as long as it can be identified properly. Always wash any foraged plants thoroughly before ingesting them.
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