In the UK, we are used to buying what we want, when we want, in supermarkets. Shelves are generally stocked with the same fruit and vegetables year-round. But eating in line with the seasons will boost your gut health and could save you money.
“From a nutritional perspective, one of the biggest benefits to eating seasonally is introducing a wider variety of plant foods into your diet throughout the year,” says registered dietitian Sasha Watkins, head of health at Mindful Chef. “Different fruits, vegetables, herbs and whole grains provide different vitamins, minerals, fibre and plant compounds, including polyphenols. Having a diverse range of these foods supports a healthy gut microbiome, digestion and overall health.”
Fruit and vegetables that are naturally in season are often at their best in terms of freshness, taste and texture, too, Watkins adds. “Some nutrients, like vitamin C and folate, start to decline after harvest,” explains nutritional therapist and cookbook author Megan Hallett. “So a strawberry grown down the road in June is likely to have higher nutrient value than one flown in during January. Seasonal produce can also be cheaper, because there is more of it.”
Eating seasonally reconnects us with the natural growing calendar, observes Watkins. It can also be a more sustainable choice in terms of the environmental impact of our food, as buying locally grown seasonal produce can reduce so-called “food miles”, “particularly when it avoids energy-intensive air freight or heated greenhouse production”, she explains. Plus, thinking about food in a seasonal way often encourages us to make better use of the food we buy and reduce waste.
It also makes our approach to food more enjoyable, both experts argue. “There is something about looking forward to the first butternut squash in cosy season or the first tomatoes of summer that I love,” Hallett says. “It helps us discover ingredients and flavours we might not normally buy, making cooking more interesting and colourful,” agrees Watkins. Ultimately, it’s about switching your mindset towards making the most of what’s naturally available, “rather than feeling we need to eat every ingredient all year round” (and therefore sticking to the same meals on rotation).
Granted, not everyone has a farm-shop food budget, but eating seasonally doesn’t have to be all or nothing — buying everything locally or giving up the foods you enjoy, Watkins insists. “Small, realistic changes make a difference.”
How to switch up your diet to eat seasonally on a budget
Start with one or two seasonal swaps a week
“You don’t need to overhaul everything,” Hallett says. “Pick one or two seasonal swaps a week and build from there. “Shop at markets, farm shops or greengrocers where you can, where seasonal produce will be front and centre -or better still, have a go at growing your own. In the supermarket, it can be harder to spot. Look at where things have come from: if it’s in season, it will often say UK on the label.”
Look for what’s abundant and well-priced
Another clue is to look at what is in high supply, which tends to drive down prices. “Seasonal produce can offer particularly good value when supplies are plentiful,” Watkins explains.
Plan meals around what’s in season
“Rather than starting with a recipe and buying every ingredient on the list, think about what’s in season, look at what’s good and cheap, then decide what to cook,” Hallett suggests. Specifically, Watkins suggests building meals around vegetables, as an easy way to get into the rhythm of eating seasonally.
Use overlapping ingredients
Planning meals around overlapping ingredients helps avoid waste, Watkins says. “For example, a butternut squash could be roasted for a midweek dinner, blended into soup for lunch and added to a curry later in the week.”
Try a ‘wonky veg’ box
Vegetable boxes are a great introduction to seasonal produce that connect you to local growers. “Being flexible about the varieties you buy, and not overlooking less familiar or less conventionally shaped vegetables helps keep costs down while introducing more variety into your diet,” Watkins adds.
Don’t overlook frozen vegetables and tinned pulses
“Frozen fruit and vegetables, such as peas, are budget-friendly and are typically frozen soon after harvesting, helping to preserve their nutrients. Plus, they reduce food waste because you only use what you need,” Watkins says. “Tinned tomatoes and pulses work brilliantly alongside seasonal vegetables; beans, lentils and chickpeas, add plant protein and fibre, while making meals more filling.”
Which foods to focus on season-by-season
Exact timings vary on factors such as the weather and where produce is grown, Watkins explains, but here is a rough guide of what to look out for and when.
Autumn — comfort food season with plentiful orchard fruit
Look for fruit like plums and apples. Perfect baked or stewed with porridge (Photo: Getty)Peak squash and pumpkin season, look out for wild mushrooms, kale, leeks, beetroot, carrots, parsnips, cauliflower and celeriac, too. Early autumn is also peak harvest season for orchard fruit, look out for plums (into early October), apples and pears.
The crisper air and cosy vibes make autumn the season for hunkering down and batch-cooking soups, stews and traybakes. “A squash and red lentil soup with plenty of spices is cheap, filling and freezes well,” Hallett says. “Stewed apples or pears with cinnamon are lovely on porridge.”
Try British duck leg alongside parsnip mash and apple sauce or pork loin with roasted squash and rosemary sauce.
Winter — hearty, warming dishes starring root vegetables
Seasonal kale and carrots are perfect in a winter soup (Photo: Getty)Look for: Brussels sprouts, cabbage, cavolo nero, kale, carrots, parsnips, leeks, swede and potatoes.
Winter calls for hearty home-cooked meals to get you through the colder, darker months. “Root vegetables are the heroes here,” says Hallett. “A big traybake of root veg with chickpeas, red onion and a good piece of chicken or salmon is easy, nourishing and only uses one tin. Slow-cooked stews with vegetables alongside lentils or beans are warming and incredibly budget-friendly. Shredded raw cabbage or sprouts make a crunchy slaw with a mustardy dressing, to add freshness.”
Try leek and butter bean soup; kale and potato frittata; chicken, leek and chestnut pie with parsnip mash and braised cabbage; or chicken minestrone with penne and kale.
Spring — fresh greens and bright flavours
When the days get brighter, it’s time for fresher meals (Photo: Getty Images)Look for: asparagus, wild garlic, rhubarb, spring greens, purple sprouting broccoli, spinach, radishes, watercress and Jersey royals (from late April-ish).
“Spring is the time to make meals feel lighter and fresher with salads and quick stir-fries,” says Watkins. “Roast asparagus and serve with eggs and wholemeal toast or make spring greens and pea risotto. Rhubarb can be stewed with a little cinnamon and served with natural yoghurt or porridge for a seasonal breakfast.”
“Wild garlic is free if you forage it,” adds Hallett. “Blitz it with olive oil, lemon, parmesan and a handful of nuts or seeds for a pesto, then stir it through pasta with some flaked salmon for a meal that balances protein, fibre and healthy fats.”
Summer — colourful salads and minimal cooking
Warmer months are the perfect time to get the plants in (Photo: Viktoriya Skorikova/Getty Images)Look for: British strawberries, raspberries, cherries, currants, gooseberries, peas, broad beans, runner beans, courgettes, cucumber, salad leaves, tomatoes and new potatoes.
“Summer is the easiest season to get your plants in,” says Hallett. “Keep cooking minimal, and let the fresh flavours do all the heavy lifting,” advises Watkins.
Try a big summer salad with new potatoes, broad beans, peas, mint and feta, with grilled mackerel on the side; tomato, courgette and butter bean traybake with herbs; or toss new potatoes and green beans with a mustard dressing.
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