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Seasonal Eating: Do you remember what fruits and veggies are in season?

Updated: 7 hours ago

Vermont has the best of both worlds when it comes to snowy, white winters, and hot and sunny summers, and everything in between. As we approach the hottest and most sun filled days of the year, it's important to remember that our produce and eating might change due to the changes in temperature and availability of fresh produce.


We've rolled out a bunch of content to provide a lot of information to help you seamlessly eat seasonally. Here are some resources for you to take a look at!



We also have a seasonal eating E-book for you if you are interested! Click Here!


Okay back into what we are going to talk about today...

In today's world of year-round grocery store availability, it’s easy to forget that fruits and vegetables have natural growing seasons. Eating seasonally means enjoying produce at its peak of freshness, flavor, and nutritional value. Plus, it often means supporting local farmers and reducing your carbon footprint. At Snowbeast Performance, we believe in holistic health— we want to help you reach your goals, physically and mentally. We have a community willing to support everyone, from registered dietitians, breath coaches, physical therapists, athletic trainers, and CrossFit coaches all willing to help you reach those goals. It's not just about treating injuries but also about fostering overall well-being. Seasonal eating plays a crucial role in this collaborative approach. In this blog, we are going to take you through the Spring and Summer months, providing you with what fruits and vegetables are in season, a couple recipes that use some seasonal fruits and vegetables, and a quick look into the nutrition of these recipes.


Spring: A Fresh Start

We are in the thick of Spring in Vermont, and inching towards the Summer months. Spring is a time of renewal and growth. As the weather warms, a variety of fresh greens and vibrant vegetables make their debut.


In Season:

  • Asparagus

  • Greens

  • Parsnips

  • Radishes 

  • Rhubarb

  • Scallions 

  • Spinach


Recipe

Asparagus and Radish Salad with Lemon Vinaigrette

Ingredients:
  • 1 bunch of asparagus, trimmed and cut into 2-inch pieces

  • 1 bunch of radishes, thinly sliced

  • 4 cups mixed spring greens (such as spinach, arugula, and baby lettuce)

  • 1/4 cup feta cheese, crumbled

  • 1/4 cup toasted sunflower seeds

Lemon Vinaigrette:
  • 1/4 cup olive oil

  • 2 tablespoons fresh lemon juice

  • 1 teaspoon Dijon mustard

  • 1 teaspoon honey

  • Salt and pepper to taste

Instructions:
  1. Blanch the asparagus in boiling water for 2-3 minutes until tender-crisp. Drain and cool under cold running water.

  2. In a large bowl, combine the asparagus, radishes, and spring greens.

  3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.

  4. Drizzle the vinaigrette over the salad and toss to coat.

  5. Sprinkle with feta cheese and sunflower seeds before serving


Seasonal fresh vegetables and fruit make a delicious meal

Quick Nutrition Look 👀

Vegetables: Asparagus and radishes are rich in vitamins, minerals, and fiber, promoting digestive health and providing lots of nutrients. Spring greens like spinach and arugula are packed with iron, calcium, and antioxidants.

Protein and Healthy Fats: Feta cheese adds protein and healthy fats, while sunflower seeds provide additional healthy fats and a satisfying crunch.

Dressing: The lemon vinaigrette adds a burst of flavor with healthy fats from olive oil and the antioxidant power and vibrant flavor from the lemon juice.


Summer: A Burst of Flavor

Summer brings an abundance of fruits and vegetables that are bursting with flavor and nutrition. This is the time to indulge in nature’s candy and vibrant, refreshing vegetables.

In Season:


  • Tomatoes: Juicy and sweet, perfect for salads, sauces, and salsas.

  • Zucchini: Versatile and mild, great for grilling, baking, or even as noodles.

  • Berries: Strawberries, blueberries, raspberries, and blackberries, all rich in antioxidants and flavor.

  • Corn: Sweet and crunchy, a staple for barbecues and summer meals.


Recipe

Grilled Vegetable and Berry Salad

Ingredients:
  • 2 zucchinis, sliced

  • 2 bell peppers, sliced

  • 1 red onion, sliced

  • 1 cup cherry tomatoes, halved

  • 1 cup fresh blueberries

  • 1 cup fresh raspberries

  • 4 cups mixed greens (such as romaine, arugula, and spinach)

  • 1/4 cup goat cheese, crumbled

  • 1/4 cup balsamic glaze

Instructions:
  1. Preheat the grill to medium-high heat.

  2. Toss the zucchini, bell peppers, and red onion with a little olive oil, salt, and pepper.

  3. Grill the vegetables for 4-5 minutes per side until tender and slightly charred.

  4. In a large bowl, combine the grilled vegetables, cherry tomatoes, blueberries, raspberries, and mixed greens.

  5. Sprinkle with goat cheese and drizzle with balsamic glaze before serving.


Fresh veggies grilled to make a yummy salad

Pro tip: You can add or subtract the fruits and vegetables in this recipe. Add in grilled corn, watermelon, etc. Use what you enjoy and what you have available!


Quick Nutrition Look 👀

Grilled zucchini, bell peppers, and red onions offer a range of vitamins (A, C, and K) and minerals, along with fiber. Blueberries and raspberries are antioxidant powerhouses, contributing to heart health and reducing inflammation. Goat cheese provides protein and calcium, while the balsamic glaze offers a flavorful and pungent dressing.


As we navigate the warm and sunny days of Spring and Summer, it’s important to remember how our dietary choices can change with the seasons. At Snowbeast Performance, we advocate for holistic health, supporting your physical and mental well-being through every aspect of your lifestyle, including your diet.


Eating seasonally means enjoying fruits and vegetables at their peak of freshness, flavor, and nutritional value. In the spring, vibrant greens and fresh vegetables like asparagus and radishes rejuvenate your meals, while the summer brings a bounty of juicy tomatoes, versatile zucchini, and antioxidant-rich berries.


By incorporating these seasonal delights into your diet, you’re not only enhancing your meals but also contributing to your overall health and well-being.

We hope the recipes and nutritional insights provided in this blog inspire you to embrace seasonal eating. Remember, every meal is an opportunity to nourish your body and mind.


For more information and a deeper dive into seasonal eating, check out our Seasonal Eating E-Book. It’s packed with tips, guides, and more delicious recipes to help you make the most of each season’s bounty.


Join us in celebrating the flavors and health benefits of each season. Embrace the journey towards a healthier, more sustainable lifestyle with Snowbeast Performance by your side. Happy eating!


Extra tid-bit: Here's a downloadable PDF of Vermont Harvest Calendar! This is for sure a fridge worthy paper! 🤓


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