There are loads of good reasons to eat with the seasons
It’s easier on your wallet. You can often find great deals on in-season veg (out-of-season veg are often pricier because they’re harder to source). In-season veg will also be fresher and therefore last longer. Why not stock up and save ££s? Top fact: every vegetable contains different kinds of fibre that are good for your gut health, which is why it’s sensible to mix things up throughout the year. No lycra/green juices needed. Phew.
By buying in-season veg that’s grown locally you’ll be helping the planet by reducing food miles. You might even discover something new!
We’ve roped in Veg Power supporter and expert in seasonal veg eating, Hugh Fearnley-Whittingstall, for some of his tips and advice for eating with the seasons.
Broccoli
Jul-Nov
To cook: chop the florets and stalks (yes, you can eat the stalks!) and then steam or boil them until soft, but not soggy. If you really want to rock the broc – toss them in a little oil, salt and pepper, and roast at 190C for 20-30 mins until softened and a little golden on the edges. Yum.
To store: broccoli loves water – keep in the fridge for a day or 2, or keep it fresh for up to a week by placing stems in a jar of water and covering the tops with a plastic bag (or simply spray with water and wrap in kitchen roll in a bag). If it’s there beyond that, turn it into soup by boiling in stock and a dry herb of choice, perhaps even with some creamy Stilton stirred through. You can freeze broccoli by blanching in boiling water for just 2-3 mins, cooling, then freezing laid out on a tray in the freezer for a couple of hours before storing in a freezer bag or airtight container for up to 6 months.
To prep: slice a head of broccoli in half through the crown, then cut out the stem and the florets should fall apart – any still stuck together can be cut or pulled apart. And don’t waste those stems! They are “grate” shredded into coleslaw or chopped and roasted or stuck in soup.
Butternut squash
Sep-Nov
If you love a sweet nutty flavour then stop the bus, it is time to get off. Meet Butternut Squash. They look like stretched versions of their cousin, pumpkins, and make a great alternative to potatoes.
To cook: Peel the skin, cut open, scoop out the seeds and then cut into 3cm chunks. You can then either coat in a little olive oil, salt, pepper, maybe some garlic and roast in a tin in an oven pre-heated to 200C/180C fan/Gas 6 for 30-45 mins, or boil ‘em up until soft, and mash them just like spuds with a little butter, pepper and salt. Butternut squash is easy to store – just leave it in a cool dark cupboard or even on the counter when whole and unpeeled where it will last for months! Once peeled and/or cut, keep in an airtight container in the fridge for up to 3-4 days.
To freeze: Just peel and chop into cubes, then spread the cubed squash out on a tray and freeze for a few hours before popping into a freezer bag or container for up to 6 months.
To prep: Butternut squash, use a vegetable peeler to peel off the skin, cut off the ‘lid’ and the base, then cut in half to get a smaller top section and large bottom one. Halve them lengthways and scoop the seeds out from the bottom half (don’t chuck them – remove all the squash bits, rinse and pat dry, then toss in a little oil and salt and roast for 10 mins for a wasteless snack!). You can then cut the squash into chunks. Alternatively, you can leave the skin on to bake/roast it, and even scoop out the seeds after baking/roasting halved if you like.
Carrots
Jan-Apr & Jul-Dec
To prep: Peel and chop the ends off and slice into disks or cut into 1cm thick wands. They are awesome raw with dips, or for a quick simple side, boil or steam until soft and serve with butter or olive oil. If you want to get fancy then glaze them first with a mix of two parts honey to one part olive oil, add some salt and pepper, then toss in a baking tin in a preheated oven at 200C/180C fan/Gas 6 for 30 mins – proper lush.
Carrots provide a range of nutrients including beta-carotene and other vitamins and minerals that support eye health.
To store: bagged whole carrots, keep in the bag in the fridge for over a week. For bunched carrots, make sure you remove the green tops before storing in the fridge, it helps them keep longer (and don’t chuck those green tops, use them like parsley as a herb or make a pesto with them by blitzing with oil, salt or parmesan, and optional garlic and pine nuts or almonds).
To store cut carrots, place in a jar or sealable bag, cover with water and seal tightly to keep them from drying out for a few days.
Cauliflower
Jul-Apr
Cauliflower can be eaten raw, roasted, steamed, boiled or grilled. Cauliflower cheese is a classic for a reason – most kids will enjoy it this way. Roasted is often a hit with cauli skeptics, too. Just toss in a little oil, salt and pepper and roast at 190C for 20-30 mins until softened and going slightly golden (don’t forget the stalks!).
To store: Keep in a bag in the fridge for up to 4 days, just make sure there is a small opening in the bag to allow airflow, and storing it stem up will help keep the head from getting too wet. Only wash it just before using.
To prep: Slice a head of cauliflower in half through the crown, then cut out the stem and the florets should fall apart – any still stuck together can be cut or pulled apart. And don’t waste those stems. Chop and roast them (along with any leaves), it’s a game changer! Or grate into soup or curry along with any other odds and ends of veg.
Courgette
Jun-Sep
One word: spiralise – it changes everything!
Still here? Okay, there’s more – slice a courgette in half lengthways and gouge out half of the soft green insides, then remove the top and bottom to make little boats. Fill those little boats with almost any mashed up mix of cooked meats (bacon, chicken, turkey, lamb), cooked whole grains (rice, quinoa, couscous) or breadcrumbs, a grated hard cheese such as cheddar – or you can use feta – plus little bits of sweetcorn, tomato, peppers or mushrooms. Add salt, pepper and some mixed dried herbs. Fill those boats up and roast in a tin in a pre-heated oven at 200C/180C fan/Gas 6 for about 20-30 mins, or until the courgettes are soft. What you’ve got now is a cheese-fuelled super green flavour rocket – destination: your mouth. Watch out, it will be hot!
To store: to store courgettes, just leave whole and dry and keep in the fridge for up to a week
Cucumber
May-Oct
Cucumbers are great raw and perfect in a salad. Try slicing cucumber and spring onions and add a dressing of equal parts olive oil and white wine vinegar, a small handful of chopped dill or a pinch of dried herbs, an optional 2 tsp of Dijon mustard and a pinch of salt.
Here’s a great cooling drink for a hot day: get a jug of water (fizzy or still), and add ice, a dozen cucumber slices, a few sprigs of mint, a couple of slices of lemon and a few strawberry slices if you have them – leave it to brew in the fridge for 30 mins and then serve.
Cucumber is an easy one to prep and store. Keep in the fridge for up to a week, slice or chop just before eating. If you’ve got some cut cucumber leftover, wrap in damp kitchen roll and use within a couple of days. Or have a go at making your own pickles by simmering equal parts water and vinegar (white vinegar or apple cider works best), a couple of tablespoons of salt, a pinch of sugar and optional extras like mustard or caraway seeds or sliced onion. Simmer for 10 mins, then pour over a jar filled with sliced cucumber, tightly seal the lid and leave to cool on the counter before keeping in the fridge – it will pickle and soften more over time.
Green beans
Jul-Oct
Green beans are one of the best crops for beginner gardeners. They are quick to grow and quick to prepare – you can steam, boil, sauté or stir fry until soft. To flash some panache into your beans, melt a knob of butter and a couple of crushed garlic cloves into a frying pan, toast the garlic for a minute, then toss in the beans, with a little salt & pepper, just long enough to coat them in garlic buttery yumminess.
To store: Simply keep dry and in a sealed bag or container in the fridge for up to a week.
To prep: Simply wash and then slice off the tops before cooking. Green beans should always be at least lightly cooked as they are not safe to eat raw.
Kale
Aug-Mar
To prep: Break the leaves from the stalk, and trim away the tough centre stalk. Wash, then shred or chop. You can simply boil or steam it or sauté in a frying pan over medium high heat with a bit of butter until the kale wilts, or pour a dressing over the top and “massage” the kale by scrunching with your fingers until it softens for a yummy salad.
To store: Just keep it dry and in the fridge for up to a week.
Lettuce
May-Nov
There are a glittering array of lettuces in a multitude of reds and greens. They are the perfect foundation to almost any salad and will add flavour, depth and crunch to most sandwiches and burgers.
Here’s a quick and simple lettuce salad: Wash and cut the lettuce, mix 3 parts olive oil with one part vinegar (balsamic, apple cider, rice, sherry or white wine vinegars all work), add a pinch of salt and ground pepper, mix it up and drizzle over the lettuce. Simple. Add halved cherry tomatoes and slices of cucumber or red pepper before you drizzle the dressing. If your leftover lettuce starts to look a little droopy then it will be perfect in a soup.
To prep: and store lettuce, wash it thoroughly and dry completely (a salad spinner is best, but as long as it gets completely dry, paper towels or a clean tea towel work, too). Wrap in paper towel and place in a bag or container. Keep in the fridge for 5 days or so, checking every couple of days and replacing the paper towel if it gets damp.
Parsnips
Sep-Mar
To prepare: The best way to prepare parsnips is to cook them with a roast just like spuds or cut them into “Pars-chips”.
To cook:Put the Pars-chip in a roasting tin, coat with a little oil and roast in a preheated oven at 220C/200C fan/Gas 7 for 30 mins.
To store: keep in a cool dark cupboard, or better yet, the fridge. They will keep for up to a week in the fridge.
Peppers
Mar-Oct
Did you know that peppers change colour as they ripen? They start green, then yellow, orange and finally, red. The longer they grow, the sweeter they become. Red and orange are sweet and tasty raw and in salads. All peppers are great on pizza, in stir fries, or roasted. Look out for female peppers, with only three lobes – they are sweeter and better raw, whereas the male peppers have four lobes and are better cooked. To prep, just slice open and remove the seeds.
To Store: Keep peppers in the fridge for up to a week. Once cut, wrap in kitchen roll to absorb moisture before putting back in the fridge. You can even freeze peppers – just slice and lay out on a tray in the freezer for an hour or so before placing in a bag or container and keeping up to 6 months. Frozen peppers will go mushy raw, so make sure to cook – perfect for pizza, chillis, stews or anything with a sauce!
Spinach
May-Oct
To cook: Spinach can be steamed, boiled or sautéed. It is the perfect addition to eggs for a veg powered breakfast or as a veg booster to stir fry – you’ll be amazed how a big pile of fresh leaves wilts down to a spoonful or two of spinach.
To store: Wrap in paper towels and keep in an airtight container for up to 5 days, checking every couple of days and replacing the paper towel if it gets damp. You can easily freeze spinach for up to 6 months, too! Just wash, dry thoroughly and freeze in freezer bags or containers.
Sweet potatoes
Oct-Dec
Sweet potatoes are just that, sweet! Make the most of that kid-friendly flavour by cutting into fries and roasting or baking them whole as a 1 of your 5-a-day jacket potato in less time than a regular one (white potatoes don’t count – but you could make it 2 of your 5-a-day topping a sweet one with some low sugar and salt baked beans!). You can also steam, microwave, fry or boil sweet potato.
Baking them and blitzing or mashing gives you sweet potato puree – not only a great mash, but also perfect for adding sweetness, colour and veggies to baked goods or even blitzing into smoothies!
To store: Keep sweet potatoes in a cool, dark cupboard for a month or so.
Tomato
May-Dec
What do pizza, ketchup and baked beans all have in common? They are all made with tomatoes. This incredibly flexible vegetable can be used raw in salads, is the basis of many sauces, is great in stews, and can even be juiced. No wonder it is the world’s number one, numero uno, vegetable – collectively, we humans eat 170 millions tonnes every year!
To store: Whole tomatoes are best kept on the counter until ripe, then either eat straightaway or move to the fridge for up to 1-2 weeks. Once cut, wrap tightly or place in an airtight container and keep in the fridge for a couple of days.
Hugh Fearnley-Whittingstall
Hugh is a multi-award winning writer and broadcaster known for his uncompromising commitment to seasonal, ethically-produced food and his concern for the environment. He has earned a huge following through his River Cottage TV series and books, as well as campaigns such as Hugh’s War on Waste, Britain’s Fat Fight and his War on Plastic with Hugh and Anita.
Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…
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