The cheapest, freshest produce for each season

While many fruits and veggies are available all year around, you may notice the quantity, quality, and prices ebb and flow throughout the seasons. A cherry that’s flavorful and inexpensive in summer, for example, may be bland and costly come wintertime. One way to make sure you enjoy the freshest produce at the best prices is to choose items that are in-season, meaning they’re readily available and at their natural peak of flavor. 

Before you stop at the grocery store or swing by the farmer’s market, check out this guide for choosing in-season fruits and vegetables.

Enjoy the greenery of the season and load your plate with striking color.

What’s in:

• Asparagus
• Broccoli
• Mushrooms
• Radishes
• Carrots
• Peas

Spring is ideal for stir-fry veggies like broccoli, carrots, and snow peas. Pair them with a lean protein, like shrimp, chicken, or tofu, and make good use of your sauté pan. Or if you’re in need of a side dish, give this zesty asparagus recipe a try.

While apples and bananas are available, spring tends to be all about strawberries. Juicy and sweet-tart, they’re packed with antioxidants, substances that help prevent or delay damage to cells in the body. They’re also good sources of folic acid, potassium, and vitamin C. 

What’s in:

• Pineapple
• Apricots
• Strawberries

Adding spring fruits to your diet is easy—try tossing some fresh berries into a spinach salad or slicing an apricot into a bowl of steel cut oats. Looking for a sweet treat? Dip spring-ripened fruit slices into low-fat plain Greek yogurt or low-fat pudding.

From crisp bell peppers to sweet corn, summer is prime time for many vegetables.

What’s in:

• Corn
• Zucchini and yellow squash
• Cucumbers
• Green beans
• Bell peppers
• Eggplant
• Tomatoes

Grilling is a tasty, low-fat way to cook many summer vegetables. Chop your veggies into similarly sized chunks, season them to your liking, and thread them onto metal or wooden skewers. (Soak wood skewers before grilling or they’ll burn.) Then, grill over moderate heat until tender.

June, July, and August are fruit’s time to shine. Summertime fruits can add a punch of color and a boost of phytonutrients (beneficial natural compounds) to your plate.

What’s in:

• Blueberries, raspberries, and blackberries
• Peaches, plums, and nectarines
• Cantaloupe and honeydew
• Watermelon
• Cherries

A festive fruit salad is a staple at any summer outing. For the freshest mix, combine a mix of berries with chunks of sweet melon. Or, replenish energy levels and your body’s water supply with this season’s most hydrating fruits.

From deep purple to fiery orange and vivid green, fall’s freshest vegetables are at the peak of ripeness and the lowest price from late August through November.

What’s in:

• Beets
• Cauliflower
• Green beans
• Pumpkins
• Radishes
• Kale

Pumpkin is versatile, plentiful, and a good source of fiber and vitamin A. Try mixing pureed pumpkin into oatmeal, stirring it into soup, or toasting the seeds.

Apples might be the quintessential fall fruit, but they aren’t the only ones in season.

What’s in:

• Apples
• Figs
• Mangos
• Pears
• Pomegranates
• Cranberries

Make a simple and healthy dessert by slicing an apple in half, removing the core, and baking with a sprinkle of cinnamon, nutmeg, and brown sugar.

The winter crop is abundant with hearty veggies like cabbage, squash, and yams. Many are rich in fiber, which keeps you feeling full, promotes regularity, aids in weight management, and helps manage diabetes and cholesterol.

What’s in:

• Brussels sprouts
• Sweet potatoes
• Carrots
• Onions
• Winter squash

Chop your favorite winter veggies and roast them with a little olive oil and your favorite spices for a delicious and satisfying side dish.

During a North American winter, you’ll find grocery stores packed with citrus fruits grown in moderate climates. Citrus is packed with fiber and immune-boosting vitamin C. 

What’s in:

• Grapefruit
• Oranges
• Pineapple
• Pears
• Lemons
• Apples

Toss sliced apples and pears with kale for a seasonal salad with an extra crunch.

What about bananas? They're in season year-round. For a bit of sweetness, cream one into a cup of plain non-fat Greek yogurt to make easy banana pudding.