Seasonal Produce Guide

Written by Hannah Bodenhamer, MS, RDN, Torrance Memorial Clinical Dietitian

Following a diet rich in fresh produce is known to improve health by reducing one’s risk for chronic disease, maintaining a healthy body weight, contributing to gut health and increasing one’s life expectancy. Although dietary needs vary from person to person, a general recommendation is to eat 2½ cups of vegetables and 2 cups of fruit per day (American Heart Association, 2017). Fruits and vegetables contain many nutrients such as vitamins, minerals and fiber essential to our body’s daily functions. One can maximize the flavor and nutrient content of meals at home by choosing seasonal fruits and vegetables. Here are three ways to find in-season produce:

Seasonal Produce Guide

1. Shop your local farmers market

You may see more seasonal produce offered at farmers markets. Local growers tend to rotate crops according to the season when they flourish in order to increase harvest. Shopping at your city’s farmers market is also a sustainable practice that helps boosts the local economy.

2. Look at center-aisle produce

Many grocers will market in-season produce by placing it in the center aisle. Products displayed in this fashion are more eye-catching and likely to sell. Some grocers may display signs and advertisements to promote these items. Pay attention to these marketing cues to find your seasonal produce.

3. Choose produce lower in cost

In-season produce is often harvested in abundance due to ideal growing conditions and ease. For this reason, the selling price of these products may be deflated or marked on sale. Choosing in-season produce is not only better for nutrition quality but for your wallet too.

Check out the following recipes with nutrient-packed summer ingredients you will love! 

Seasonal Charcuterie

Serves 4–6

Charcuterie boards have become a token appetizer to include at social gatherings or to pair with your favorite glass of wine. Charcuterie is a French term used to describe cured meats. These boards traditionally include a variety of deli meats and cheeses. This spin on the classic charcuterie board swaps the highly processed ingredients for fresh, seasonal fruits and vegetables.

Ingredients

• ½ cup blackberries
• ½ cup blueberries
• ½ cup raspberries
• 3 apricots, sliced
• 1 cup cantaloupe, cubed
• 1 cup honeydew melon, cubed
• 1 cup watermelon, cubed
• ½ cucumber, sliced
• ½ red bell pepper, sliced
• ½ green bell pepper, sliced
• ½ cup cherry tomato
• ¼ cup hummus
• ¼ cup Greek yogurt ranch
• Whole grain crackers, spreads and garnishes of your choice

Directions

Prepare on a food-grade platter or flat base.

Tip: If using a wooden cutting board, cut a piece of parchment paper to cover the surface of the board to prevent staining. Arrange ingredients from center of board, working your way to the edge. Get creative by making patterns and designs among the different colored ingredients. Nutrition may vary depending on the portions consumed.

Shrimp Salad

Serves 3–5

Salad is a fan-favorite dish that acts as a convenient vessel for in-season produce and decadent toppings. This zesty recipe serves a heaping portion of summertime flavors and fresh ingredients your guests are bound to love. Rich in nutrients, fiber and protein, this dish is a heart-healthy summer staple.

Ingredients

• 2 limes, juiced, plus 1 lime wedge
• 2 Tablespoons olive oil
• 2 Tablespoons cilantro, chopped, packed
• 1 Tablespoon sugar
• Spring mix lettuce
• 1 large mango, cubed
• 1 large avocado, cubed
• 1 cup cherry tomatoes, halved
• ½ cucumber, julienned
• ¾ pound shrimp, cooked and peeled

Directions

In a medium bowl, whisk lime juice, olive oil, cilantro and sugar until sugar dissolves. Set aside. Place your preferred amount of spring mix in a large bowl. Add remaining ingredients. Toss salad until combined. When ready to serve, add cilantro lime dressing to the salad and garnish with a lime wedge. Nutrition may vary depending on the portions consumed. 

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit TorranceMemorial.org/nutrition for upcoming classes and programs.