Seasons of Eating
Your heart-healthy recipes will taste even better with seasonal produce.
artichokes, asparagus, chives, fava beans, green onions, leeks, lettuce, parsnips, peas, radishes, rhubarb, Swiss chard
berries, corn, cucumbers, eggplant, figs, grapes, green beans, melons, peppers, stone fruit (apricots, cherries, nectarines, peaches, plums), summer squash, tomatoes, zucchini
apples, Brussels sprouts, dates, hard squash (acorn, butternut, spaghetti), pears, pumpkin, sweet potatoes
bok choy, broccoli, cauliflower, celery, citrus fruit (clementines, grapefruit, lemons, limes, oranges, tangerines), collard greens, endive, leafy greens (collard, kale, mustard, spinach), root vegetables (beets, turnips)
cabbage, carrots, garlic, onions, mushrooms
Keep these tips in mind when using and shopping for seasonal produce:
- Freeze fresh produce to add to smoothies, soups and breads.
- Fresh foods are often less expensive during their harvest season. You may even save a bit more by buying in bulk.
- Gardening is a great way to get fresh seasonal produce from your own backyard while getting a little exercise too.
- Shop your farmers’ market. The farmers can share a wealth of information about the foods and might even give you ideas on how to prepare them.
- Frozen and canned fruits and vegetables are also healthy choices. Compare food labels and choose products with the lowest amounts of sodium and added sugars.
The American Heart Association recommends 4-5 servings per day each of fruits and vegetables.
For more tips on healthy eating, cooking and recipes: heart.org/simplecooking
©2014 American Heart Association