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Seasons of Eating

March 1, 2017

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)



Year Round
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 


Download the pdf from American Heart Association

Simple Cooking with Heart is nationally sponsored by Walmart.

©2014 American Heart Association

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