Summer is beautiful and bright with a whole bunch of fresh foods, ready to be made into a variety of delicious meals. Eating in-season while enduring the heat can be beneficial for health and a great way to restore between semesters.
What does it mean to eat in-season?
Eating “in-season” means consuming fruits, vegetables and other foods when they are naturally ripe and ready to harvest in your local area. While the concept is most commonly applied to fruits and vegetables, it can also extend to meat, fish, and dairy products. Eating in-season can be adapted to fit a wide range of budgets and personal circumstances.
Positives to eating in season:
Eating in-season offers a wide range of benefits:
- Environmental sustainability: Seasonal foods typically require less transportation and refrigeration, helping reduce food waste and individual carbon footprints. Choosing more plant-based options, such as pulses and vegetables, further lowers environmental impact.
- Better taste and nutrition: Foods harvested at peak ripeness are often fresher, more flavorful, and more nutrient-dense.
- Culinary exploration: Eating in-season encourages people to try new fruits and vegetables they may not have cooked with before, fostering creativity and variety in meals.
- Support for local food systems: Purchasing seasonal foods often means supporting local farmers.
How to successfully eat in season?
Summer lasts from June to September and is the time of year when longer daylight hours allow food more time in the sun. It is also a season full of events and festivals, offering opportunities to connect with your community and meet new people. Summer is one of the best times of the year to visit farmers’ markets, where you can support local producers and easily find fresh, in-season products.
To successfully eat in-season, it helps to learn what produce grows in your region and to build meal plans around ingredients that are abundant at this time of year. By understanding both seasonal availability and our nutritional needs, we can construct diets that are healthy and sustainable.
Fortunately, there are many accessible resources available to help with this. Success often comes from using external tools such as seasonal food calendars, websites and mobile apps (including seasonal produce guides), community-supported agriculture (CSA) boxes, and local farmers’ markets or food co-ops. These resources make eating in season more approachable and far less overwhelming.
Steps to eating in-season:
- Know what’s in season where you live
Seasonal produce varies by region, so check local seasonal food charts or farmers’ market calendars. - Check local grocery stores
Checking local grocery stores helps you eat in season because they offer a variety of produce that is naturally ready to be harvested in your region. - Shop at farmers’ markets or local farms (UBC farm!)
These places naturally stock what’s in season and often label where food comes from. - Plan meals around seasonal produce
Start with what’s available, then build meals and recipes around those ingredients. - Eat a variety of fruits and vegetables
Rotating seasonal foods helps you get a wider range of nutrients throughout the year. - Preserve extras for later
Freeze, pickle, or can seasonal produce so you can enjoy it outside its peak season. - Stay flexible with recipes
Swap ingredients based on what’s in season instead of sticking to exact produce lists.
Ideas for eating in season during summer (BC-specific):
Fruits:
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Cherries
- Apricots
- Peaches
- Plums
- Apples (native varieties)
Vegetables:
- Tomatoes
- Cucumbers
- Zucchini
- Bell peppers
- Corn
- Eggplant
- Green beans
- Snap peas
- Beets
- Carrots
- Radishes
Leafy Greens & Herbs:
- Lettuce
- Arugula
- Spinach
- Kale
- Basil
- Parsley
- Cilantro
- Dill
Other Seasonal Foods:
- New potatoes
- Fresh garlic
- BC salmon (sockeye, pink)
- Local shellfish (clams, mussels)
Examples of summer meal additions:
- Fresh salads with tomatoes, cucumbers, and leafy greens
- Grilled vegetables paired with grains or legumes
- Smoothies or yogurt bowls with berries and stone fruits
- Simple pasta dishes with zucchini, cherry tomatoes, and herbs
- Corn-based dishes, such as corn salads or tacos
In-Season Recipe for July in Vancouver, BC
BC Summer Vegetable & Berry Bowl with Lemon Yogurt Dressing
- Zucchini, cherry tomatoes, cucumbers, leafy greens - peak local harvest
- BC berries (You can even pick them from farms yourself!) - abundant and affordable
- Fresh herbs - widely available from gardens and markets
Ingredients
Bowl:
- 1 zucchini, sliced
- 1 cup cherry tomatoes
- 1 cup fresh leafy greens (arugula or mixed greens)
- ½ cucumber, sliced
- ½ cup cooked quinoa or farro (optional but filling)
- ½ cup fresh BC berries (strawberries or blueberries)
- Olive oil
- Salt and pepper
Lemon Yogurt Dressing:
- ½ cup plain Greek yogurt
- 1 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Prepare the vegetables: Lightly toss zucchini and cherry tomatoes with olive oil, salt, and pepper. Grill or pan-roast over medium heat for 5–7 minutes until tender and lightly browned.
- Make the dressing: In a small bowl, whisk together yogurt, lemon juice, lemon zest, olive oil, salt, and pepper.
- Assemble the bowl: Start with a base of leafy greens and quinoa (if using). Add grilled vegetables, cucumber, and fresh berries.
- Finish and serve: Drizzle with lemon yogurt dressing and toss gently before serving.
Takeaways!
Eating in-season during the summer supports health, environmental sustainability, and a more mindful relationship with food. It encourages variety, discovery, and flexibility, while remaining adaptable to different lifestyles and budgets. Even small efforts to prioritize seasonal foods can make a meaningful difference!
