The convenience of finding everything at any time of the year, supermarket offers, and the rare habit of planning our shopping have made us forget the importance of it?
Why choose seasonal foods? It’s not a green trend but a conscious choice: bringing to the table fruits and vegetables that naturally ripen at a specific time of year, without relying on heated greenhouses or long journeys from the other side of the world. It’s a choice that’s good for you and for the Planet.
Foods of the moment
From autumn to winter, nature accompanies us with warm colors, intense aromas, and nutrient-rich foods that help us face the cold. It’s the season of soups, energy-rich foods, and vegetables with strong flavors.
Seasonal vegetables
The stars of the cold months are leafy and flowering vegetables as well as bulb vegetables, which, thanks to their fibers and minerals, are perfect for strengthening the immune system. Here are the main autumn and winter vegetables:
- Mushrooms: porcini, chanterelles, honey fungi, and poplar mushrooms. Low in calories but rich in fiber, they are perfect for soups, risottos, and warm dishes in autumn.
- Pumpkin, the undisputed queen of autumn, low in calories but rich in Vitamin A and fiber;
- Radicchio, with its slightly bitter taste, provides powerful antioxidants for your diet;
- Leeks, ideal for flavoring soups and savory pies without weighing them down;
- Cabbages, broccoli, and cauliflower, rich in Vitamin C, reach their peak during the coldest months;
- Artichokes and fennel, arriving in mid-winter, purifying and crunchy, together with turnips and chicory, adding bitter and digestible notes to hot dishes;
- Spinach, present from October to April, thrives in cool weather and, harvested in winter, is tenderer and richer in nutrients like Vitamin C.
Seasonal fruits
Seasonal fruits are the most authentic form of natural wellness: they grow according to the climate, accumulating vitamins, minerals, and sugars when the body needs them most to strengthen and protect it. Must-haves on the table:
- Grapes and figs, marking the transition from summer to cooler months, offering natural sugars and minerals for energy recovery;
- Pomegranates, stars of October and November, rich in antioxidants and supporting heart and circulatory health;
- Apples and pears, from September to November, constant companions of autumn, but thanks to long storage, they remain available until February, providing soluble fibers for gut health;
- Persimmons, sweet, velvety, and rich in Vitamin A, arriving with the first cold;
- Chestnuts, along with walnuts and hazelnuts, the quintessential symbol of the cold season and an important energy source thanks to fiber and healthy fats;
- From December, oranges, tangerines, and grapefruits take the stage. Typical of the Mediterranean area, these fruits are packed with Vitamin C and strengthen the immune system;
- Kiwis, harvested at the end of autumn and perfect until spring, offer a natural reserve of fiber and antioxidants.
Other seasonal food
Alongside fruits and vegetables, legumes complete the winter table with their protein content and warming capacity. Beans are harvested in autumn and stored dry for winter; lentils and chickpeas, available from November to February, star in soups and stews, simple yet substantial dishes reflecting Italian peasant traditions.
Not all foods are “evergreens”
At markets, we find foods available all year round, which are actually grown outside their natural period:
- Tomatoes, zucchini, eggplants, peppers, strawberries, and cucumbers are typical of spring-summer. Those found in winter often come from heated greenhouses or abroad, with high environmental costs and less flavor.
- Bagged salads: convenient but often grown in controlled environments; it’s better to choose seasonal lettuces and chicory.
- Avocado and mango: great but tropical; consume them in moderation if aiming for sustainability.
Recognizing these differences allows us to make more conscious choices, rediscovering the natural variety of the agricultural calendar.
The advantages of seasonal foods
- More taste and nutritional value: Seasonal foods contain up to 50% more vitamins and antioxidants because they are not grown in forced conditions or stored for long periods. Natural ripening increases the content of sugars, fibers, and aromatic compounds.
- Savings and convenience: Buying seasonal foods is also an economical choice. When a product is abundant, its price naturally drops. Shopping at farmer’s markets or choosing local fruits and vegetables means supporting the local economy and obtaining fresh products at lower costs.
- Environmental sustainability: Local and seasonal products require less transportation, energy, and packaging, reducing environmental impact. Choosing seasonal fruits and vegetables can reduce up to 90% of emissions related to the production of non-seasonal foods. A heated greenhouse, for instance, requires up to 30 times more energy than open-field cultivation.
Connecting with nature
Rediscovering seasonal foods is a way to slow down, listen to nature, and choose consciously. Learning about the products of the month or experimenting with recipes using “of-the-moment” ingredients is a concrete way to take care of ourselves and the planet.
Next time you shop, let the season guide you. You will discover that the best flavor is the one of the moment, and following nature’s rhythm is the simplest way to live and eat better.
Get inspired by Recipes available on the hOn app: from oven cooking to air fryer, you will find what you need to cook your seasonal food. And you can also discover how to store them best!
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