Spring Cleaning Your Diet: Embracing Seasonal Eating

This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on May 3rd 2025.

Just as we swap out winter coats for breezy dresses, our diets benefit from a seasonal refresh too. Spring marks the arrival of vibrant produce at local markets, giving us the perfect excuse to rethink our meals and embrace fresh, local ingredients.

Why Seasonal Eating Matters

As the seasons change, so do the foods available to us. Throughout winter, we naturally gravitate toward hearty meals—soups, stews, slow-cooked dishes—designed for warmth and comfort. But when spring arrives, it’s time to focus on fresh, local, and lighter fare. Eating seasonally ensures that you're getting the most nutrient-rich produce while also supporting local farmers and sustainability efforts.

The Nutritional Benefits of Seasonal Eating

• Higher Nutrient Density – Seasonal produce is harvested at peak ripeness, meaning it's richer in vitamins and minerals compared to out-of-season items that may be transported long distances.

• Better Digestive Health – Lighter, hydrating foods in summer (like cucumbers and berries) support digestion, while winter root vegetables provide warmth and sustained energy.

• Reduced Need for Preservatives – When food is naturally fresh, there's less reliance on artificial preservatives or long storage times.

• Cost-Effectiveness – In-season produce tends to be more affordable than imported items, making healthy eating more accessible.

• Environmental & Sustainability Benefits – Eating local means less transportation and fewer emissions, reducing our carbon footprint and supporting sustainable agriculture.

How to Eat More Local Produce

One of the best ways to incorporate seasonal produce into your diet is by supporting local farms. Many farms offer weekly produce baskets filled with freshly harvested fruits and vegetables. If you're looking for flexibility in what you receive, rooftop farming groups like Lufa Farms allow you to customize your basket, giving you access to an array of fresh produce all year round. Alternatively, individual farms provide a surprise selection based on that week's harvest—a fun way to experiment with new ingredients.

If choosing your own produce is a priority, farmers’ markets are a great option. In Montreal, staples like Jean-Talon Market and Atwater Market operate year-round, while smaller neighborhood markets pop up in late spring. Shopping at these markets ensures you're getting the freshest local ingredients straight from the growers.

What’s in Season?

As spring transitions into summer, locally grown fruits and vegetables start appearing in abundance. Here’s a glimpse of what’s available throughout the warmer months:

• May: Asparagus, fiddlehead greens

• June: Radishes, spinach, lettuce, green onions, herbs, rhubarb, strawberries

• July: Raspberries, kale, broccoli, beets

• August: Blueberries, corn, carrots, cantaloupe, tomatoes, beans, eggplants

Greenhouses have also expanded the variety of produce available year-round, including microgreens, cucumbers, tomatoes, and strawberries.

Prepping Your Kitchen for Summer Cooking

Just as winter calls for slow cookers and pressure cookers, summer is all about grilling and refreshing dishes. It’s time to dust off the BBQ, stock up on propane or charcoal, and ensure your grilling tools are ready for action. Organizing your spice rack and condiments for summer-inspired meals can help you make the most of seasonal ingredients.

Embracing seasonal eating isn’t just about taste—it’s about supporting local businesses, improving nutrition, and making meal prep an exciting, ever-evolving experience. As you browse the markets and farm offerings, try something new, explore fresh flavors, and welcome the abundance that spring and summer bring.

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