Eating seasonally – when foods are able to be grown locally – have many benefits for our health and the environment. Below is a month by month eat the seasons guide, with the in season fruit, vegetables, herbs, nuts and seeds for each month of the year and a full list of the benefits.
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- What is seasonal eating?
- Seasonal eating benefits
- How to eat seasonally
- Seasonal Recipes
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What Is Seasonal Eating?
We can buy and eat many foods all year round, due to being able to ship foods from around the world. Seasonal eating is eating foods at the same time of year they’re grown locally. Seasonal eating involves consuming foods at the same time of year they’re able to be grown locally, rather than being shipped from other countries.
Seasonal Eating Benefits
Eating seasonably has many health benefits:-
- Higher in nutrients. The nutrients in food declines over time. Purchasing foods grown locally means the time from food being picked to us consuming them is less, meaning they will be fresher and have a stronger flavour (1). It also provides us with the specific nutrients our bodies need during each time of the year (2).
- Lower in toxins. In season foods require less harmful pesticides to grow (3). To allow foods to be available all year round and protect them from harmful bacteria as they’re transported from across the world, when they’re grown out of season they’re treated with chemical and gas ripening agents, which can have a negative impact on our health and results in a lower amount of nutrients than when foods are naturally grown and ripened locally in season (4).
- Adds more diversity to our diet. Varying our diet to eat seasonably results in us consuming a variety of different foods, which provides us with a range of vitamins, minerals, antioxidants and phytonutrients to help prevent deficiencies (5). Each plant food feeds different types of good bacteria in our gut. For example, cauliflower feeds a different type of good bacteria to broccoli. Eating 30 plants a week is recommended but the greater the number and diversity of the good bacteria in our gut the stronger our immune system (80% of our immune system is in our gut) (6).
- Better for the environment. The increased energy and resources needed to produce and transport foods out of season from overseas releases large amounts of greenhouse gases, contributing to air pollution and global warming. Eating in season reduces the environmental impact (7).
- Cheaper. Growing foods locally in season requires less resources and also transportation and storage costs are reduced, making them cheaper for us to buy.
Related Post: Eating 30 Plants A Week (8 Tips, Checklist & Recipes)
How To Eat Seasonally – Month By Month Guide
Below are the in season fruits, vegetables, herbs, nuts and seeds for each month of the year for the Northern Hemisphere. Please note, the specific foods available may differ slightly depending on your exact location.
January In Season Foods
Fruit
- Apples, Blood oranges, Clementines, Forced rhubarb, Grapefruit, Kiwi, Kumquats, Lemons, Limes, Mandarins, Oranges, Pears, Pomegranate, Pomelo, Satsumas, Tangerines
Vegetables
- Beetroot, Brussel sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Chicory, Collard greens, Cress, Garlic, Greens, Jerusalem artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Purple sprouting broccoli, Shallots, Swede, Sweet potatoes, Turnips
Herbs
- Bay, Rosemary, Savory, Thyme
Nuts & Seeds
- Pine nuts
February In Season Foods
Fruit
- Apples, Blood oranges, Forced rhubarb, Grapefruit, Guava, Kiwi, Kumquats, Lemons, Limes, Mandarins, Oranges, Pears, Pomegranate, Pomelo
Vegetables
- Beetroot, Brussel sprouts, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Collard greens, Cress, Greens, Jerusalem artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Purple sprouting broccoli, Shallots, Swede, Sweet potatoes, Turnips
Herbs
- Bay, Rosemary, Savory, Thyme
Nuts & Seeds
- Pine nuts
March In Season Foods
Fruits
- Blood oranges, Forced rhubarbs, Grapefruit, Guava, Kumquats, Lemons, Limes, Mandarins, Oranges
Vegetables
- Beetroot, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Chicory, Collard greens, Cress, Jerusalem artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Purple sprouting broccoli, Radishes, Shallots, Spring greens, Swede, Sweet potatoes, Turnips, Wild garlic
Herbs
- Bay, Parsley, Rosemary, Savory, Thyme
Nuts & Seeds
- Pine nuts
April In Season Foods
Fruits
- Blood orange, Grapefruit, Kumquats, Oranges, Rhubarb, Strawberries
Vegetables
- Asparagus, Beetroot, Cabbage, Carrots, Cauliflower, Celeriac, Chicory, Collard greens, Cress, Cucumber, Kale, Leeks, Lettuce (curly leaf & round), Mushrooms, Nettles, Onions, Parsnips, Potatoes, Purple sprouting broccoli, Radishes, Rocket/Arugula, Samphire, Shallots, Spinach, Spring greens, Swede, Turnips, Watercress, Wild garlic
Herbs
- Basil, Bay, Chives, Dill, Mint, Parsley, Rosemary, Savory
May In Season Foods
Fruits
- Blood oranges, Cherries, Grapefruit, Raspberries, Rhubarb, Strawberries
Vegetables
- Asparagus, Aubergine/Eggplant, Beetroot, Broccoli, Cabbage, Carrots, Cauliflower, Celeriac, Chicory, Chillies, Cress, Cucumber, Leeks, Lettuces, Marrow, Mushrooms, Nettles, New potatoes, Onions, Pak choi, Parsnips, Peas, Peppers, Potatoes, Radishes, Rocket/Arugula, Samphire, Shallots, Spinach, Spring greens, Spring onions, Swede, Watercress, Wild garlic
Herbs
- Basil, Bay, Chervil, Chives, Coriander, Dill, Mint, Oregano, Parsley, Rosemary, Sage, Savory, Sorrel, Tarragon, Thyme
June In Season Foods
Fruits
- Apricots, Blackberries, Blueberries, Cherries, Currants, Gooseberries, Melons, Nectarines, Peaches, Plums, Raspberries, Rhubarb, Strawberries
Vegetables
- Asparagus, Aubergine/Eggplant, Beetroot, Beans (broad, green, runner, French, flat, dwarf), Broccoli, Cabbage, Carrots, Cavolo nero, Celeriac, Celery, Chard, Chicory, Chillies, Choi sum, Courgettes/Zucchinis, Cress, Cucumber, Globe artichoke, Kohlrabi, Leeks, Lettuces, Mangetout, Marrow, Mushrooms, New potatoes, Okra, Onions, Pak choi, Parsnips, Peas, Peppers, Radishes, Rocket/Arugula, Samphire, Shallots, Spinach, Spring greens, Spring onions, Sugar snap peas, Summer squash, Tenderstem broccoli, Tomatoes, Turnips, Watercress, Wild nettles
Herbs
- Basil, Bay, Chervil, Chives, Coriander, Dill, Lovage, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Savory, Sorrel, Tarragon, Thyme
July In Season Foods
Fruits
- Apricots, Bilberries, Blackberries, Blueberries, Cherries, Currants, Gooseberries, Greengages, Melons, Nectarines, Peaches, Plums, Raspberries, Rhubarb, Strawberries
Vegetables
- Aubergine/Eggplant, Beetroot, Beans (broad, green, runner, French, flat, dwarf), Broccoli, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Celery, Chard, Chicory, Chillies, Choi sum, Courgettes/Zucchinis, Cress, Cucumber, Fennel, Globe artichoke, Kale, Kohlrabi, Leeks, Lettuces, Mangetout, Marrow, Mushrooms, New potatoes, Okra, Onions, Pak choi, Parsnips, Peas, Peppers, Radishes, Rocket/Arugula, Samphire, Shallots, Spinach, Spring onions, Sugar snap peas, Summer greens, Summer squash, Swede, Tenderstem broccoli, Tomatoes, Turnips, Watercress
Herbs
- Basil, Bay, Chervil, Chives, Coriander, Dill, Lovage, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Savory, Sorrel, Tarragon, Thyme
Nuts & Seeds
- Hazelnuts
August In Season Foods
Fruits
- Apricots, Bilberries, Blackberries, Blueberries, Cherries, Currants, Damsons, Gooseberries, Greengages, Guava, Melons, Nectarines, Peaches, Plums, Raspberries, Strawberries
Vegetables
- Aubergine/Eggplant, Beetroot, Beans (broad, green, runner, French, flat, dwarf), Broccoli, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Celery, Chard, Chicory, Chillies, Choi sum, Courgettes/Zucchinis, Cress, Cucumber, Fennel, Garlic, Globe artichoke, Kale, Kohlrabi, Leeks, Lettuces, Mangetout, Marrow, Mushrooms, New potatoes, Okra, Onions, Pak choi, Parsnips, Peas, Peppers, Radishes, Rocket/Arugula, Samphire, Shallots, Spinach, Spring onions, Sugar snap peas, Summer greens, Summer squash, Swede, Sweetcorn, Tenderstem broccoli, Tomatoes, Turnips, Watercress
Herbs
- Basil, Bay, Chervil, Chives, Coriander, Dill, Lovage, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Savory, Sorrel, Tarragon, Thyme
Nuts & Seeds
- Almonds, Hazelnuts, Sunflower seeds
September In Season Foods
Fruits
- Apples, Blackberries, Blueberries, Cherries, Currants, Damsons, Elderberries, Figs, Grapes, Guava, Kiwi berries, Melons, Nectarines, Peaches, Pears, Plums, Raspberries, Strawberries
Vegetables
- Aubergine/Eggplant, Beetroot, Beans (broad, green, runner, French, flat, dwarf), Broccoli, Brussel sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Celery, Chard, Chicory, Chillies, Choi sum, Courgettes/Zucchinis, Cress, Cucumber, Fennel, Garlic, Globe artichoke, Kale, Kohlrabi, Leeks, Lettuces, Mangetout, Marrow, Mushrooms, New potatoes, Okra, Onions, Pak choi, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket/Arugula, Salsify, Samphire, Shallots, Spinach, Spring onions, Sugar snap peas, Summer greens, Summer squash, Swede, Sweetcorn, Tenderstem broccoli, Tomatoes, Turnips, Watercress, Winter squash
Herbs
- Basil, Bay, Chervil, Chives, Coriander, Dill, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Savory, Sorrel, Tarragon, Thyme
Nuts & Seeds
- Almonds, Cobnuts, Hazelnuts, Peanuts, Pecans, Pistachios, Pumpkin seeds, Sunflower seeds, Walnuts
October In Season Foods
Fruits
- Apples, Blackberries, Elderberries, Figs, Grapes, Guava, Kiwi berries, Medlar, Pears, Persimmon, Pomegranate, Quince, Raspberries, Sharon fruit
Vegetables
- Aubergine/Eggplantl, Beetroot, Broccoli, Brussel sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Celery, Chard, Chestnuts, Chicory, Chillies, Collard greens, Courgettes/Zucchini, Cress, Cucumber, Fennel, Garlic, Globe artichoke, Greens, Kale, Kohlrabi, Leeks, Lettuces, Marrow, Mushrooms, Onions, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket/Arugula, Salsify, Shallots, Spinach, Spring onions, Swede, Sweetcorn, Tenderstem broccoli, Tomatoes, Turnips, Watercress, Winter squash
Herbs
- Bay, Chervil, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Savory, Thyme
Nuts & Seeds
- Almonds, Cobnuts, Hazelnuts, Peanuts, Pecans, Pine nuts, Pistachios, Pumpkin seeds, Sunflower seeds, Walnuts
November In Season Foods
Fruits
- Apples, Clementines, Cranberries, Elderberries, Figs, Kiwi, Lemons, Limes, Medlar, Pears, Persimmon, Pomegranate, Pomelo, Quince, Satsumas, Sharon fruit, Tangerines
Vegetables
- Beetroot, Broccoli, Brussel sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Celery, Chard, Chestnuts, Chicory, Collard greens, Cress, Fennel, Garlic, Greens, Jerusalem artichokes, Kale, Kohlrabi, Leeks, Lettuces, Marrow, Mushrooms, Onions, Parsnips, Potatoes, Pumpkin, Purple sprouting broccoli, Radishes, Salsify, Shallots, Sprout tops, Swede, Sweet potatoes, Tenderstem broccoli, Turnips, Watercress, Winter squash
Herbs
- Bay, Rosemary, Sage, Savory, Thyme
Nuts & Seeds
- Almonds, Pecans, Pine nuts, Walnuts
December In Season Foods
Fruits
- Apples, Clementines, Cranberries, Forced rhubarb , Grapefruit, Kiwi, Lemons, Limes, Mandarins, Medlar, Oranges, Pears, Persimmon, Pomegranate, Pomelo, Quince, Satsumas, Sharon fruit, Tangerines
Vegetables
- Beetroot, Broccoli, Brussel sprouts, Butternut squash, Cabbage, Carrots, Cauliflower, Cavolo nero, Celeriac, Chestnuts, Chicory, Collard greens, Cress, Garlic, Greens, Jerusalem artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Pumpkin, Purple sprouting broccoli, Shallots, Sprout tops, Swede, Sweet potatoes, Turnips, Winter squash
Herbs
- Bay, Savory, Rosemary, Thyme
Nuts & Seeds
- Pine nuts
Seasonal Recipes
- During the summer months, these 3 variations of Overnight Oats With Frozen Fruit or a Thick Mixed Berry Chaga Smoothie Bowl makes a quick and easy delicious breakfast. This Jackfruit Tuna Salad and Sprouted Buckwheat Salad full of in season summer vegetables and herbs make light and refreshing yet satisfying meals.
- During the autumn/fall and winter months, enjoy this Grain Free Porridge With Apple & Pear for breakfast. This Pumpkin and Mushroom Risotto With Spinach, Vegan Hash with Sprouted Lentils & Activated Walnuts and Root Vegetable Soup are great warm and comforting meals. These Butternut Squash Slices With Mushroom Duxelles make a great starter, appetiser or side dish, especially for gatherings. These Pumpkin Spice Milk & Latte recipes are a healthy adult and kid version of the classic fall drink, made with real pumpkin and free from caffeine and sugar.
- This Jackfruit Chilli Con Carne and Carrot Cake Flaxseed Pudding includes foods which are in season all year round.
- Create different versions of your favourite spreads using different herbs when they’re in season like this Sprouted Lemon Dill Hummus.
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Great resource! I love that you provided links to your recipes too. Some of us just do not know what to do with a jackfruit! Thanks!
Thank you Mary, I’m so pleased you found the guide helpful.
Great guide! I will need to print this out for shopping at the grocery and farmers market. This will help me pick about a wider variety of foods each month.
Thank you Brittany, I’m pleased you found it useful.
What a fantastic guide to help people like me who live chaotic lives get back on track. I love this concept and will start implementing it in my life.
Thank you Deborah, I’m so pleased it helped you. I hope you enjoy eating seasonally.
Bookmarked. Love having all these ideas and seasonal produce in one place. It helps when I am planning our meals.
Thanks for your comment Megan, I really appreciate it. I’m so glad you found the guide helpful.