For Better Living
Shopping for Seasonal
Have you ever noticed that
fresh strawberries in May and June taste so much better than
in February? That is because North Carolina strawberries are
in season in May and June. “In season” means the time of
year a fruit or vegetable grown in your area is ripe.
Seasonal fruits and vegetables often cost less.
People often think that fresh fruits and vegetables cost too
much. When you think of
nutrition as well as cost, fruits
and vegetables are a real deal. Fruits and vegetables have
fiber, vitamins and minerals. Fruit is a great choice for
snacks and desserts.
Check out how much nutrition
you can buy for just one dollar!
• 2 small apples at
$1.79 per pound
• 4 small bananas at $.69 per pound
1 cup grapes at $2.99 per pound
• 2 kiwis at 2 for $1.00
• 2 oranges at 2 for $1.00
• 2 small pears at $1.79 per
Seasonal fruits and vegetables may be on sale.
While grocery stores will carry an assortment of fruits and
vegetables throughout the year, buying seasonal produce can
take some of the strain off your wallet. When foods are in
season locally, they are usually more abundant and
affordable. Be sure to look at the sales papers each week to
see what is on sale.
Buying seasonal produce may also
add zest and flavor to your meals. Fruits and vegetables
that are in season are typically fresher and more flavorful.
Farmers’ markets are a great place to buy fresh
vegetables. They often provide shoppers with farm-fresh,
locally grown vegetables that are in season. Farmers’
markets allow shoppers to know where their food comes from.
You may even get a chance to meet the farmer who grew the
Seasonal fruits and vegetables at home
If you don’t shop often, buy fresh, canned and frozen fruits
and vegetables. Use
the fresh ones first. Save the canned
and frozen items for later. Then, you won’t waste
by throwing away spoiled produce.
• Keep your fresh
fruits and vegetables where you will see them often. Put
on the bottom shelf of the refrigerator or in a bowl
on the table or counter. The more your
family sees them,
the more they will eat fresh fruits and vegetables.
Source: NC Department of Health and Human Services
Florida Cooperative Extension
4 cups fresh baby spinach
3 cups sliced
1 can (11 ounces) mandarin oranges,
2 tablespoons canola oil
2 tablespoons cider
½ cup fat-free sugar-free raspberry yogurt
cup slivered almonds, toasted
In a large bowl,
combine the spinach, strawberries and mandarin oranges.
In a small bowl, whisk together the oil and vinegar.
Whisk in yogurt.
Divide spinach mixture among salad
plates. Top each serving with dressing and almonds.
Fresh Broccoli Salad
6 cups fresh broccoli
1 can (8 ounces) sliced water chestnuts, drained
½ cup dried cranberries
¼ cup chopped red onion
¾ cup fat-free plain yogurt
1 ½ teaspoons cider vinegar
teaspoons Dijon mustard
¼ teaspoon salt
¼ cup slivered almonds, toasted
In a large
bowl, combine the broccoli, water chestnuts, cranberries and
onion. In a small bowl, whisk the mayonnaise, yogurt,
sugar, vinegar, mustard, salt and pepper. Pour over
salad. Toss to coat. Just before serving,
sprinkle with almonds.