Eating seasonally allows you to buy locally grown products instead of eating imported fruits and vegetables. This means that you are purchasing produce at its peak freshness for the most affordable price.
For the Northeast part of the country, we are in Pennsylvania, here’s an overall snapshot of what you can expect to find at local stores or farmers markets during the summer months and into early fall. Although crop availability and harvest times may vary from year-to year, this chart can help you plan seasonal dishes that use these specific fruits and vegetables when they are at their peak flavor. If you end up buying an abundance, look at the ‘Storage Recommendations’ column for tips on how to properly store these items. Happy Cooking!
| Fruit | Crop Availability / Harvest Time | NutrientHighlights | Featured Recipe | Storage Recommendations |
| Apricots | July | Excellent source of vitamin A & vitamin C Good source of potassium and fiber | Kamut Hot Cereal with Apricots, Toasted Pecans and Coconut | Store at room temperature until ripe, then in the refrigerator in a plastic bag for 3-5 days. |
| Blueberries | July through August | Good source of dietary fiber and vitamin C | Mini Blueberry-Lemon Cheesecakes | Refrigerate for 10-14 days. |
| Strawberries | June | Excellent source of vitamin C and folate | Red, White, and Blue Berry Trifle | Do not wash until ready to eat. Store in the refrigerator for 1-3 days. |
| Watermelon | August through October | Excellent source of vitamin A & vitamin C | Fourth of July Salad with Watermelon, Feta Cheese, Blueberries, and Mint | Store whole watermelons at room temperature. Refrigerate cut watermelons in an airtight container for use within 5 days. |
| Apples | September through October | Good source of fiber and vitamin C (The skin contains most of the fiber and antioxidants!) | Apple Fennel Salad with Crumbled Blue Cheese | Store in the refrigerator in a plastic bag for up to 3 weeks away from odorous food. |
| Grapes | September | Good source of manganese | Poached Autumn Chicken Salad with Grapes, Walnuts and Apples | Store in a plastic bag or container in the refrigerator for up to 1 week. |
| Vegetable | Crop Availability / Harvest Time | Nutrient Highlights | Featured Recipe | StorageRecommendations |
| Tomatoes (Plum, baby, off the vine, etc. – red, green, and yellow) | July through September | Rich in lycopene (a valuable antioxidants with health-protecting effects) | Sun-Kissed Cherry Tomato Sauce | Store at room temperature out of direct sunlight or in the refrigerator crisper in a paper bag. Store for up to 5 days. For the best flavor, eat within the first 3 days. |
| Broccoli | July through October | Excellent source of vitamin C and folate Good source of dietary fiber and potassium | Ginger, Tofu, and Brown Rice Stir-Fry Bowl | Refrigerate and use within 3-5 days. |
| Cabbage | June through October | Excellent source of vitamin C | Rainbow Slaw | Refrigerate for up to 1 week. |
| Cucumbers | July through August | Good source of vitamin C | Pickled Summer Vegetable Salad | Refrigerate in a plastic bag for up to 1 week. |
| Eggplant | July through September | Good source of dietary fiber | Eggplant ‘Meat’balls over Zucchini Noodles | Store in the refrigerator crisper drawer. Use within 5-7 days. |
| Bell Peppers | July through October | Excellent source of vitamin C | Nacho Pepper Bites | Refrigerate in a plastic bag for use within 5 days |
| Sweet Corn | July through August | Good source of vitamin C | Summer Corn and Zucchini Chowder | Refrigerate with husks on for use ASAP or within 1-2 days |
