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”!
Butterhead Lettuce (May-June)
Background:
Butterhead lettuce originated in the Mediterranean area and then advanced through Europe by the latter part of the 16th century. It is named for its “butter-soft” texture rather than its flavor, which is mild with a hint of floral sweetness.
Health Benefits:
Butter Lettuce is rich in vitamins A, C, and K. The high levels of Potassium are great for healthy bones. It is a good source of minerals that include Iron, Copper, and Manganese. Other beneficial substances found in Butter lettuce are flavonoids and antioxidants.
Selection & Storage:
When buying Butter Lettuce choose dense, heavy heads, and avoid anything with brown spots or limp, wilted outer leaves. If your lettuce comes with its roots attached, leave it in its original packaging, as the roots will continue to feed the leaves, keeping them fresher for longer. You can also run the roots under the tap for a second to keep them moist. When you’re ready to eat the lettuce, cut the leaves free by turning the head root-side up, and cutting around the root. You should then wash the leaves well to remove any soil.
If your lettuce doesn’t have any roots, wash and dry the loose leaves before storing them, then wrap them in paper towels and seal them inside a container. When refrigerating, avoid the colder areas at the back and bottom of the fridge, as they can cause the leaves to wilt. Stored in this way, it should keep for up to a week.
Preparation Tips:
Lettuces are great at trapping soil in their leaves, so wash them as many times as it takes to remove the grit. The best way is to soak separated leaves in water and then lift the greens out of the water to leave the grit behind. Dry thoroughly, preferably in a spinner.
Environmental Impact:
The water footprint of lettuce is low taking 28 gallons of water is used to produce 1 pound of lettuce. The carbon footprint of lettuce is also low - 0.92 kg CO2e to produce 2.2 pounds of lettuce. This is the equivalent of driving a car for 2.5 miles. Lettuce is sustainable!
Cherries (May-July)
Background:
The native habitat of the species from which the cultivated cherries came is believed to be western Asia and eastern Europe from the Caspian Sea to the Balkans. By definition, cherry is a fruit, not a berry. It is technically a “stone fruit” because it has a single seed at its core.
Health Benefits:
Cherries are full of fiber, vitamins, minerals, and nutrients. You'll get vitamins C, A, and K. Each fruit delivers Potassium, Magnesium, and Calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline.
Selection & Storage:
Cherries will never be more ready to eat than when you buy them. Look for bright green stems, which are signs of freshness. You want cherries that are firm, plump, and dense, with shiny skins and saturated color.
Store unwashed cherries between layers of paper towels, but if that's too much work, focus on keeping them dry and cold at a minimum. Stored correctly, cherries will last for around a week in the fridge. If you want to keep them longer, consider freezing them.
Preparation Tips:
Use a chopstick or a straw to shove the pit through the cherry in the same manner as a cherry pitter. If you don't need the whole cherry, simply cut around the stemmed cherry with a paring knife and twist the fruit off the pit as you would with larger stone fruits like peaches and plums.
Environmental Impact:
The water footprint of cherries is low taking 169 gallons of water is used to produce 1 pound of cherries. The carbon footprint of cherries is also low - 0.78 kg CO2e to produce 2.2 pounds of sweet cherries. This is equivalent to driving a car for 1.75 miles. Cherry production is relatively sustainable, there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used. Be sure to buy Non-GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc.
Collard Greens (March-May)
Background:
Collard greens are one of the oldest members of the cabbage family, dating back to prehistoric times. They originated near Greece and were introduced to America in the early 1600s through Africans in Jamestown, Virginia.
Health Benefits:
Collard greens are an excellent source of vitamin A, vitamin C, and calcium, a rich source of vitamin K, and a good source of iron, vitamin B-6, and magnesium. They also contain thiamin, niacin, pantothenic acid, and choline.
Selection & Storage:
When selecting collard greens in the grocery store, look for bunches with firm, even colored leaves. Avoid bunches of greens that have wilted edges or yellowing. Smaller leaves tend to be more tender, while the large leaves may be slightly bitter and tough. You can refrigerate fresh collard greens wrapped in damp paper towels. You can also freeze them with or without blanching.
Preparation Tips:
The best way to clean collard greens is to soak them. Let the collards soak in cold water for ten to fifteen minutes and then rinse the leaves.
Environmental Impact:
Collard greens have a low water footprint. It takes 39 gallons of water to produce 1 pound of vegetables. They also have a low carbon footprint. It takes around 1.6 kg CO2e to produce 2.2 pounds of vegetables. This is equivalent to driving a car 3.75 miles.
Fava Beans (May - June)
Background:
Fava beans belong to the pea family. While they most likely originate from Asia and the Mediterranean, their exact origin is unknown. They have a slightly sweet, earthy flavor.
Health Benefits:
They’re rich in plant protein, folate, and several other vitamins and minerals. They’re also loaded with soluble fiber that can aid digestion and lower cholesterol levels.
Selection & Storage:
When purchasing fresh fava beans, look for bright green pods that are free of yellow patches. Large beans are starchy and firm, while smaller ones are sweeter and more tender. If you are buying shelled beans, select beans with a smooth surface. Unshelled fava beans will keep in the refrigerator for about 10 days. Dried shelled fava beans can be stored in a cool, dry place for 10 to 12 months.
Preparation Tips:
Bring a pot of salted water to a boil. Drop the beans into the water and cook for one minute to blanch them. After one minute is up, drain the beans and shock them in a bowl of ice water until cool. This stops the cooking process, keeping them perfectly tender and bright green. Remove the thick skin that surrounds each bean by squeezing it and using your thumbnail to break open the skin and push the bean out. If you're not going to be using the skinned beans immediately, store them in the freezer to keep them green.
Environmental Impact:
Fava beans have a relatively low water footprint. It takes 606 gallons of water to produce 1 pound of fava beans. The carbon footprint of fava beans is low - 2.0 CO2e to produce 1 kilogram or 2.2 pounds of dry beans, equivalent to a car driving 4.75 miles or 7.75 kilometers
Garlic Scapes (May - June)
Background:
Garlic is originally native to Central Asia and Iran. It has been consumed by humans for thousands of years and has long been disseminated across the globe for use medicinally and in culinary traditions. Garlic scapes are simply the tender shoots of the garlic plant. Their taste is a milder, sweeter form of garlic. Some say it tastes like a cross between garlic and chives.
Health Benefits:
Garlic scapes are a good source of Vitamins A and C as well as fiber. They boast many of the nutritional benefits of garlic cloves, including being high in antioxidants, which, as part of a healthy diet, decrease inflammation in the body and are protective against things like arthritis, heart disease, and cancer.
Selection & Storage:
Bundle together with a rubber band and store in an airtight container for up to 3 weeks. Garlic scapes can also be chopped, placed in a freezer-safe container, and stored frozen for up to one year. They can also be pickled and fermented.
Preparation Tips:
Wash with cool water before use, being sure to remove any dirt leftover from the garden. As their season winds down, the tip, or beak, will yellow. Trim off and discard the beak as needed.
Environmental Impact:
Scapes are tender and fragile, making them difficult to transport long distances, so fresh scapes are almost always locally-grown. Nonetheless, you want to make sure that any garlic scapes you buy are grown organically. Even local farmers can use synthetic pesticides and herbicides, but buying certified organic garlic scapes ensures that you're supporting agricultural methods that are better for your health and better for the environment.
Mushrooms (May - June)
Background:
Mushrooms were probably first cultivated in China and Japan as early as 600 CE. It took a while for mushrooms to catch on in America however. In the US, the first reference to mushrooms was in a cookbook in 1824.
Health Benefits:
Mushrooms are a rich source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer's, heart disease, cancer, and diabetes. They're also a great source of Selenium.
Selection & Storage:
Select mushrooms that are firm with a fresh, smooth appearance. The surfaces of the mushroom should be dry, but not dried out, and appear plump. A closed veil under the mushroom cap indicates a delicate flavor, while an open veil and exposed gills mean a richer flavor. Store mushrooms in their original packaging or in a porous paper bag for prolonged shelf-life. Some mushrooms may keep for up to one week in the refrigerator. Fresh mushrooms should never be frozen, but frozen sautéed mushrooms will keep for up to one month.
Preparation Tips:
The best way to wash mushrooms is to remember they “need a shower, not a bath”.
Environmental Impact:
The water footprint of mushrooms varies but the carbon footprint of mushrooms is much smaller than most other sources of proteins and vegetables. Not only are mushrooms delicious and nutritious, but they are also sustainable food consumers can feel good about purchasing.
Radicchio
Background:
Native to Italy, radicchio is part of the chicory family, which also includes endive and escarole. Though most varieties are predominantly red, the leaves can be variegated, with colors ranging from pink to claret and even a yellowish-green.
Health Benefits:
Radicchio is rich in vitamin K, a good source of dietary fiber, and contains antioxidants. These nutrients in radicchio help keep the body healthy and may help reduce the risk of health conditions such as cancer, diabetes, osteoporosis, and heart disease.
Selection & Storage:
Look for “tight, firm, medium-sized heads” when selecting. Vibrant coloring is key with little browning or wilted leaves. If there is browning on the leaves, try peeling a few leaves back. Typically, the inner leaves are still perfectly fine, and completely edible.
Preparation Tips:
The correct method for preparing radicchio will depend on the recipe you’re creating. But, no matter what, the process always begins with removing the stem.
Environmental Impact:
Radicchio has a low water footprint. It takes 34 gallons of water to produce 1 pound of cabbage-related foods. It also has a low carbon footprint. It takes around 0.12 kg CO2e to produce 2.2 pounds of fresh cabbage-related foods, a car driving equivalent of 0.25 miles.
Kale (May - June)
Background:
Kale is actually a descendent of wild cabbage, native to Europe and Asia Minor, and is recorded to have grown and been consumed for nearly 4,000 years.
Health Benefits:
Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange. Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K. Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
Selection & Storage:
Select kale with fresh, plump, crisp leaves. Avoid kale with limp or yellow leaves. Sniff kale leaves and avoid those with a strong odor. For storing, it's all about avoiding excess moisture. Wrap the bunch of kale in a layer of paper towels, and store in an airtight container in the refrigerator. The kale should be in great shape for a week.
Preparation Tips:
The most important thing to know about kale is that the stalk is nearly inedible—it is very bitter and fibrous and should be removed prior to cooking or using in a salad. To separate kale leaves from their stalks, cut along the edge of the stalk with the tip of the knife, or tear the leaves away with your hands. If you’re using raw kale in a salad, and want to alleviate both its bitterness and toughness (without cooking it), you can massage the leaves to break down the fibers. In a large bowl, toss your kale leaves with a small amount of olive oil and lemon juice, then massage with your hands for three to five minutes. The lemon juice and massaging work together to sweeten up the kale and make it more palatable.
Environmental Impact:
The water footprint of kale requires 2.6 gallons per ounce or about 15 gallons per head. Kale has a low carbon footprint. It takes around 1.6 kg CO2e to produce 2.2 pounds of vegetables. This is equivalent to driving a car 3.75 miles.
Scallions (April - August)
Background:
Cultivated since 3,500 B.C. and native to Asia, scallions were one of the earliest cultivated crops.
Health Benefits:
Antioxidants in scallions like flavonoids and polyphenols hunt down free radicals, substances that can lead to cancer, inflammation, and age-related diseases. The antioxidants lose their power during cooking, so fresh is best.
Selection & Storage:
Scallions should be green, upright, and succulent whereas onions are ready for picking once they've turned yellow and flop over. Wrap the scallions in a slightly damp paper towel. The dampness provides the humidity needed for proper storage; if the towel is too wet though, it can promote rotting. Place the wrapped scallions inside a container; it doesn't need to be sealed airtight.
Preparation Tips:
For a fast and efficient way to clean scallions, use a paper towel instead of a knife. Wrap a paper towel around the stem of the green onion, then grip the onion and slide the towel down the stem, peeling off the top layer. Now, snap the root end off.
Environmental Impact:
The water footprint of scallions is low. 33 gallons of water is used to produce 1 pound of green onions. Their carbon footprint is also low. 0.5 kg CO2e is used to produce 2.2 pounds of onions. This is equivalent to driving a car 1.25 miles.
Sugar Snap Peas (May - June)
Sugar Snap Peas Background:
There are three possible locations that peas are thought to have originated from: Thailand and Burma, the Middle East, and Ethiopia. Regardless of where they originated from, the cultivation of peas spread throughout Europe, India, and China about 4,000 years ago.
Health Benefits:
Sugar snap peas are an excellent source of vitamin C, iron, and potassium. They also contain both soluble fiber and insoluble fiber. They help control blood sugar, promote heart health, and aid eye health.
Selection & Storage:
Always buy pea pods that are bright green, without any yellowing or speckled areas. They should be glossy and appear to be near-bursting. Do not buy sugar snap peas that are dull or have loose peas rattling around inside them.
Old snap peas tend to be stringy; you can tell by breaking off the stem. If there are fibrous strings attached to the stem bud, the pods are probably near the end of their shelf life.
They last in the refrigerator for up to two weeks. If you can eat them right away after purchasing, they'll be at maximum sweetness. Always rinse snap peas under running water before eating or cutting into them.
Sugar snap peas can also be frozen for later use.
Preparation Tips:
Snap peas are best eaten raw or briefly cooked, such as in stir-fries or quick sautés. For a simple side dish, steam or blanch snap peas. Although stringless varieties are available, most sugar snap peas need to have the stringy seams removed before eating.
Environmental Impact:
Snap peas have a relatively low water footprint compared to other foods. It takes 71 gallons of water to produce 1 pound of green peas. Snap peas have a low carbon footprint. It takes around 1.2 kg CO2e to produce 2.2 pounds of peas. This is equivalent to driving a car 2.75 miles.
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