Our ancestors had access to only fresh fruit, vegetables and grains available in season in their region.
Today, with access to frozen foods, super markets and artificially grown food, most produce is available all year round. No longer do we wait eagerly for the start of the strawberry season or enjoy corn in the monsoon, or prepare for a season of mango feasting!
As our ancient texts say, the universe has a place for everything and everything is best suited for where the universe puts it. It is nature’s design for people to eat locally and seasonally as all foods in nature are designed as per that.
In the spring the abundance of light and refreshing fruits and veggies help us alkalize and detox after a long winter of heavier foods. Summer foods provide us with extra beta-carotenes and other carotenoids that help protect us against sun damage, they also provide more minerals to make up for mineral loss as sweat. Fruits in monsoon are naturally rich in vitamin C which is needed to fight against infections that we are prone to in that season. In winter we are provided by roots and tubers which are high in carbs for meeting the increased energy requirements during the season. Building a lifestyle around seasonal food meets the body’s nutrition demands in better way and facilitates the body’s natural healing process.
Relish the flavour of the season with increased nutrition
Did you know when crops are transported from a distance, they are harvested early and refrigerated so they don’t spoil during transportation.Then when they get to their destination they are heated in a hot house to artificially ripen the produce before it goes onto the shelves. This greatly reduces the flavour, changes the texture and the taste.
Seasonally fresh produce is picked when they’re ripe and fully developed. The produce has had more sun exposure, which means it will have higher levels of antioxidants! Thus, freshly picked produce has the optimal flavour – crispy, fragrant, juicy and colourful. Produce that is purchased in season is fresher, consumed closer to harvesting and higher in nutritional value.
Lesser chance of chemicals and pesticides: go natural as much as possible
Seasonal produce can grow without too much added human assistance i.e. pesticides and genetic modification.This makes it more environmentally sustainable. Off-season foods travel much longer as compared to seasonal fruits and vegetables, to reach the local markets. This leads to higher amounts of wax coatings, preservatives and ripening agents to make them look fresh and healthy.
Knowing where your food is coming from is important. Farmer’s markets are a great option to explore. There are many organic food community groups on social media as well, that guide on markets happening in your area and stimulate you to ask questions and engage in your own local environment.
Spend less eat more
When farmers are harvesting a large abundance of produce due to the crop being in season, the cost of the produce will go down. Also when the produce is locally sourced because it’s in season in your area, then travelling expenses and storage are not required therefore reducing the production costs. When produce is in season, cheaper and often on sale it’s a wonderful time to buy in bulk and preserve, pickle, ferment, freeze and store your own at home.
Add to the variety in menu
Changing your home menu seasonally adds to the variety and helps you be creative in the kitchen! Feel free to try new recipes and experiment with different combinations and styles of cooking as well. Variety is healthy for our bodies; by changing our menu according to what’s seasonal you are less likely to develop food intolerances.
If you’re not familiar with what’s “seasonal” where you live, it’s not too difficult to find out. Take a quick glance around the produce section of your grocery store. Pay attention to the way prices are trending, what’s in abundance and how the produce looks.
Compiled is a ready reckoner list of fruits, veggies, grains and pulses given season wise. Going seasonal particularly with fruits and veggies helps long way.Though all pulses and grains can be eaten throughout the year. Its better to try and refer as and when possible. Print this off and stick it where you can see it every time you replenish your larder.
Happy Eating!
The onset of Navratri marks the change in season and encourages us to prepare our body for the upcoming winters. The produce available during autumn is plentiful with a combination of sweet, tart and crunchy flavours. Make the most of the season by gorging on yellow foods and filling up fibre with cruciferous veggies.
| Autumn Foods (September, October, November) | |||
| Fruits | Veggies | Pulses | Grains |
| Apple | Brinjal | Pigeon Peas (Tuvar Dal) | Wheat |
| Pear | Tomato | Split Bengal gram(Chana Dal) | Rice |
| Custard Apple | Spring Onion | Green Gram(Moong ) | Corn |
| Pomegranate | Avocado | Chick Peas(Chole) | Millets –Pearl Millet (Bajra), Amaranth(Rajgira), Buckwheat(Kuttu) |
| Papaya | Beetroot | Washed Black gram(White Urad) | |
| Kiwi | Cabbage | Black Gram(Urad) | |
| Fig | Cauliflower | Fava(Vaal) | |
| Plum | Broccoli | Kidney Beans(Rajma) | |
| Grapes | Carrots | Soyabean | |
| Guava | Brussel Sprouts | ||
| Passion Fruit | Zucchini | ||
| Blueberries | Turnips | ||
| Gooseberries | Sweet Potatoes | ||
| Pineapple | Pumpkin | ||
| Dates | Rutabagas | ||
| Cranberries | Radish | ||
| Quince | onion | ||
| Cherries | Potato | ||
| Key Lime | lemongrass | ||
| Kumquat | Leeks | ||
| Persimmons | Kolhrabi | ||
| Sharon Fruit | Kale | ||
| Sugar Apple | Celery | ||
| Starfruit | Artichokes | ||
| Bananas | |||
Winter
The Winter food list has a lot of carry-overs from the autumn list with dark leafy veggies and fresh strawberries adding oomph to your multi-coloured palate. Try out soups, stews and one-pot dishes for maximum flavour. Baked and pureed fruit add flavour to desserts.
| Winter Warming Foods: December, January | |||
| Fruits | Veggies | Pulses | Grains |
| Pear | Spinach | Pigeon Peas(Tuvar Dal) | Wheat |
| Strawberries | Lamb’s Quarters(Bathua) | Split Bengal gram (Chana Dal) | Rice |
| Raspberries | Fenugreek | Split green gram (Moong Dal) | Corn |
| Dates | Amaranth | Chick Peas(Chole) | Millets – Pearl Millet(Bajra), Amaranth(Rajgira) , Buckwheat(Kuttu) |
| Grapefruit | papdi | Washed Black gram (White Urad) | |
| Kiwi | Capsicum | Whole Black gram( Urad Sabut) | |
| Oranges | Brocolli | Fava (Vaal) | |
| Sharon Fruit | Chards | Kidney Beans(Rajma) | |
| Tangerines | Brussel Sprouts | Soyabean | |
| Sweet Lime | Squash | Peas(Matar) | |
| Papaya | Collard greens | ||
| Apples | Kale | ||
| Sapota | |||
| Mulberries | Sweet Potatoes | ||
| Peach | Yam | ||
| Nectarine | Beans | ||
| Radish | |||
| Bitter Gourd (Karela) | |||
| Lettuce | |||
| Mushroom | |||
Spring
Spring brings in an infusion of new flowering plants, greenery and the harvest season. Fill up on the rainbow of coloured fruits and veggies on your plate.Enjoy the end of winter and bring in the summer in style!
| Super Spring Foods: February, March, April | |||
| Fruits | Veggies | Pulses | Grains |
| Apricots | Beetroot | Moong Dal(Washed green gram) | Wheat |
| Cherries | All Gourds | Masoor Dal(Red Lentils) | Rice |
| Melons | Beans | Matki(Moth bean) | Jowar |
| Musk melons | Bhindi/Okhra | Tuvar Dal(Split Pigeon Peas) | Barley |
| Jackfruit | Drumsticks | Urad Dal(Washed black gram) | Kangi – Foxtail millet |
| Limes | Asparagus | Sama – Barnyard millet | |
| Oranges | Chives | ||
| Lychee | Lettuce varieties | ||
| Pineapple | Corn | ||
| Strawberries | Mustard Greens | ||
| Raw Mango | Brinjal | ||
Summer
Make way for the King of the Season – Mango and sink your teeth into the watery goodness of melons. Steam and grill veggies for better taste and nutrition. Enjoy homemade smoothies and fruit pops all this season.
| Summer Goodness-May,June | |||
| Fruits | Veggies | Pulses | Grains |
| Water melon | Beetroot | Washed Green Gram(Moong Dal) | Wheat |
| Musk Melon | Lettuce varieties | Red Lentils(Masoor Dal) | Rice |
| Jack fruit | Bell peppers | Moth Bean(Makti) | Sorghum(jowar) |
| Mango | zucchini | Split Pigeon Peas(Tuvar Dal) | Barley(Jau) |
| Cherries | Cucumbers | Washed Black gram(Urad Dal) | Foxtail millet(kangi) |
| Grapes | Brinjal | Barnyard Millet(Sama) | |
| Apricots | Garlic | ||
| Black Currant | Beans | ||
| Durian | Green soyabean | ||
| Figs | Tomato | ||
| Berries | Sugar snap peas | ||
| Grapefruit | Fresh herbs | ||
| Loquat | Tendli | ||
| Papaya | Bhindi | ||
| White and Black Jambun | All gourds | ||
| Tadgola | Drum sticks | ||
Indigenous to India and tropical climates, the monsoon is a combination of a hot climate and cooling rains. Perfect for corn curries and corn on the cob. Hot and cold soups are a welcome addition. Beware of leafy veggies though and rinse carefully before consuming.
| Monsoon Mania-July,August | |||
| Fruits | Veggies | Pulses | Grains |
| Custard Apple | Pumpkin | Green gram(Moong) | Wheat |
| Pear | Tinda | Red Lentil(Masoor Dal) | Rice |
| Apple | Bell peppers | Moth Bean(Matki) | Sorghum(Jowar) |
| Jackfruit | Zucchini | Pigeon Peas(Tuvar Dal) | Barley(Jau) |
| Durian | Lady Finger | Washed Black gram(Urad Dal) | Foxtail millet(kangi) |
| Grapes | All gourds | Barnyard Millet(Sama) | |
| Figs
Jamun |
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Stay Tuned!! Our next post on Guilt Free Desserts perfect for this festive season…coming soon!
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Uma Narula is an award winning practising Nutritionist since 10 years.If you have any queries regarding your health,weight loss and nutrition you can email at uma@nutriguide.co.in or call on +91 99676 35556 / +32 468 29 79 49.