Seasonal Produce for Nutritious Meals All Year
What is the easiest way to keep your family’s meals bright, nutritious, and budget-friendly? Seasonal produce! By focusing on colorful fruits and veggies at their peak, you can keep plates fresh, varied, and full of nutrients year-round.
Growing Up with Simple Colors
“There’s no color on the dinner plate.” I heard this phrase many times growing up in a Scandinavian family. For my grandparents, dinner meant meat and potatoes, with butter Wonderbread on the side—nothing too colorful. My mom, echoing her upbringing, would ask herself “how do I add color to the dinner plate.” She would reach for canned beans or corn, or vegetables from her own garden.
Today, my Minnesota dinner table is a bit different. In the early 2000s, I joined a local CSA (Community Supported Agriculture) program, bringing home a new variety of vegetables each season. With each new veggie, I learned more about the unique health benefits that different colors bring to the table.
Color Your Plate for Health
Each color in produce has unique health benefits. Here’s a look at what you can gain from adding these colors to your plate.
RED: Red fruits and vegetables like tomatoes, red peppers, strawberries, and cherries are rich in antioxidants like lycopene and anthocyanins, which support heart health and boost immunity. They can also help reduce the risk of cancer and enhance brain function. (Source: Mayo Clinic)
YELLOW: Yellow produce, such as yellow peppers, bananas, and corn, provides essential nutrients like vitamin C and beta-carotene. These nutrients are crucial for immune support, skin health, and eye health, making yellow foods a powerhouse addition to your meals. (Source: WebMD)
ORANGE: Orange fruits and vegetables, including carrots, sweet potatoes, pumpkins, and oranges, are packed with beta-carotene, which the body converts to vitamin A. This vitamin is essential for eye health, immune support, and skin integrity. (Source: WebMD)
Bringing Color to Your Winter Table
As you sit down this winter with a hot drink, dreaming of the seasons ahead, imagine the colors you’ll bring into each dish. Which favorite recipes can you brighten with red, orange, or yellow? When are these vegetables at their peak season?
Planning meals around peak-season produce can save on your grocery budget while bringing maximum flavor to the table. While at the market you can purchase extra at peak-season produce to freeze, this lets you enjoy summer’s harvest even on the coldest days of winter. As you fill your freezer, you’re storing away the nutrients and flavor of peak-season veggies—perfect for nourishing your family in winter.
Follow for More Tips!
Looking to keep your family meals fresh, colorful, and budget-friendly? Follow along for more tips on eating seasonal produce all year, from freezing tips to easy, colorful recipes. Let’s enjoy every season and every color at its best! Sign up for my email list to be the first to know.
Bonus Giveaway:
To help you get started on your journey, I’ve created a free 5-Step Guide to Planning Nutritious Meals for 2025, and discover just how easy it can be to embrace sustainable, seasonal cooking.
Enjoy the season you are in, while dreaming of future meals. Until next time!
AnnaBelle
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Disclaimer: I am not a medical professional. The information in this blog is based on my passion for learning about nutrition and its impact on the body. Sources for this article include the Mayo Clinic and WebMD. Always consult a healthcare provider for personalized medical advice.
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