Sharon gets seasonal in her eating habits

Summer series column three

“Seasonal eating isn’t just a trend; it’s rooted in science.” – UNC Nutrition Research Institute / uncnri.org

Continuing on with my third column in my three-part “summer series” of relevant issues, I am taking on a delicious topic!

You know, “back in the day” – wow I can’t believe I said that – the term “seasonal eating” was pretty much irrelevant as that was the order of the day. Although I am not yet ancient, I do recall that my childhood meal plans frequently included seasonal items on a regular basis. While there were, of course, imported food items to be had, my parents were somewhat old-fashioned in their food choices. In particular, what we consumed in the spring through fall seasons were, with the exception of protein, homegrown or from local farm stands.

Why is seasonal nutrition important? I thought you would never ask!

Studies have shown that the fresher the produce, the healthier it is to eat. Fruits and vegetables that are allowed to ripen naturally and are consumed shortly after harvesting contain higher levels of vitamins, minerals, and antioxidants, which protect against cancer and other serious diseases, compared to produce that has traveled long distances and has to sit on grocery store shelves for long periods of time. Fresh fruits and vegetables usually have a fuller flavor than food allowed to sit on shelves or in freezers at the supermarket.¹

Additionally, buying from local farmers and growers obviously helps the local economy. Our Noblesville Farmers Market offers a bounty of delicious, fresh produce for our dietary needs. Try to learn if your food store buys from local farmers, as many do. Those dollars remain in your area and contribute to the local economy in general.

Let’s talk about some of these Indiana-grown seasonal vegetables and fruits.

In spring, from April through May, you can find asparagus, radishes, spinach, lettuce, morel mushrooms, and rhubarb. Currently, the June through August season is plentiful with sweet corn, tomatoes, cucumbers, zucchini, green beans, eggplant, peppers, strawberries, blueberries, blackberries, cherries, cantaloupe, peaches, and watermelon. Our Indiana fall season, from September through November, offers pumpkins, broccoli, sweet potatoes, Brussel sprouts, cauliflower, kale, cabbage, root vegetables such as carrots, beets and turnips, along with apples, pears, and grapes. The winter season, December through March, can offer produce from storage such as cabbage, potatoes, sweet potatoes, winter squash, carrots, beets, and turnips.

Is it a reasonable plan to include items considered tropical such as mango, bananas, papaya, pineapple, and avocado, of course! While these items are best not consumed as much as our local items, they still add nutrition to our diet. I am particularly fond of bananas as they are a good source of potassium.

Here is an easy recipe for summer seasonal items:

Creamy sweet corn and zucchini pasta – Sauté diced zucchini and fresh corn kernels until tender. Toss with your favorite pasta, a splash of heavy cream and a generous amount of freshly grated Parmesan cheese. Add a fresh salad or diced tomatoes and cucumbers on the side and a protein source and enjoy!

¹ University of Maryland Medical System (umms.org)

Sharon McMahon, CNWC

The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.