One of the best ways to save money on groceries while ensuring you’re eating the freshest, most nutritious foods is to shop seasonally. By purchasing fruits and vegetables when they’re in season, not only do you get them at their peak flavor, but you also avoid paying the premium prices that come with out-of-season imports. Plus, seasonal shopping is better for the environment, as it reduces the carbon footprint associated with transporting food from faraway places.

But how do you know which foods are in season and when? And what happens if a food you love is out of season? This guide will help you make smart choices so you can maximize your savings and enjoy fresh flavors all year long.

Why Buy Seasonal Produce?

Before diving into what to buy and when, it’s worth knowing why seasonal produce is such a good deal. Here are a few key benefits:

Cost Savings: When fruits and vegetables are in season, farmers often have an abundant supply, which drives prices down. On the other hand, out-of-season produce is often shipped from other regions or grown in greenhouses, which adds to the cost.
Better Taste: Seasonal fruits and veggies are harvested at their peak ripeness, which means they’re fresher and more flavorful. Compare a summer strawberry to one bought in January—there’s no contest!
Nutritional Value: The longer produce sits in storage or gets shipped across the country, the more its nutrients degrade. Seasonal produce is fresher, so it retains more of its vitamins and minerals.
Environmentally Friendly: Seasonal produce is usually grown closer to home, reducing the environmental impact of long-distance transportation and energy-intensive storage.

Now that you know why seasonal shopping is a win, let’s look at what to buy in each season and some alternatives for when your favorite foods are out of season.

Spring (March – May)

As the winter frost thaws, spring brings a bounty of fresh, tender produce. Look for lighter, leafy greens and fruits that have a delicate sweetness.

What’s in season:

Asparagus: Perfect for roasting, grilling, or tossing in pasta, asparagus is one of the first signs of spring.
Strawberries: Early-season strawberries are sweet and juicy. Great in salads, desserts, or on their own.
Spinach: This leafy green is at its peak in spring, perfect for salads, smoothies, or sautéed dishes.
Peas: Whether you buy snow peas, sugar snap peas, or garden peas, spring is the season for these crisp, sweet pods.

Out-of-season alternatives:

If asparagus is out of season, try green beans. While not quite the same, green beans can be prepared similarly to asparagus.
Can’t find strawberries? Frozen strawberries are a great alternative for smoothies or baking. You can also look for blueberries as a fresh option, as they arrive later in the season.

Summer (June – August)

Summer is a time of abundance. This is the best time to load up on fruits like berries, melons, and stone fruits. It’s also prime time for summer vegetables like tomatoes, cucumbers, and zucchini.

What’s in season:

Tomatoes: Nothing beats a summer tomato. Juicy, flavorful, and perfect for salads, sandwiches, or sauces.
Cucumbers: Crisp and refreshing, cucumbers are a summer staple for salads or snacking.
Peaches: Sweet and juicy, peaches are at their best during the summer months.
Corn: Grilled, boiled, or added to salads, summer corn is unbeatable in flavor.

Out-of-season alternatives:

If tomatoes are too expensive or out of season, go for canned tomatoes. They’re great for sauces and soups.
No peaches? Opt for apricots or plums, which have a similar sweet-tart flavor. Or, buy frozen peaches for baking and smoothies.

Fall (September – November)

As the weather cools down, heartier produce begins to take center stage. Fall is all about root vegetables, squashes, and apples.

What’s in season:

Apples: Crisp, sweet, and perfect for snacking or baking, apples are synonymous with fall.
Pumpkins: A fall classic, pumpkins are perfect for pies, soups, and roasted side dishes.
Butternut squash: This creamy, slightly sweet squash is great for soups, casseroles, and roasting.
Brussels sprouts: Roasted Brussels sprouts are a fall favorite with their nutty, caramelized flavor.

Out-of-season alternatives:

Can’t find fresh apples? Try pears. They have a similar texture and sweetness.
If butternut squash isn’t available, consider using sweet potatoes in your recipes. Both have a rich, sweet flavor when roasted.

Winter (December – February)

Though it’s colder and darker, winter still offers some delicious seasonal produce. Think of hearty greens and citrus fruits that brighten up the season.

What’s in season:

Citrus fruits: Oranges, lemons, grapefruits, and limes are all at their best in winter, adding brightness to cold-weather dishes.
Kale: This sturdy leafy green thrives in cooler temperatures and is great for salads, soups, or sautéed with garlic.
Carrots: Sweet and crunchy, carrots are in season during winter and can be roasted, added to soups, or eaten raw.
Potatoes: Winter is the perfect time for hearty root vegetables like potatoes, ideal for mashing, roasting, or adding to stews.

Out-of-season alternatives:

If you can’t find fresh citrus fruits, try using frozen berries to add a tart, sweet flavor to dishes.
No kale? Go for Swiss chard or collard greens, both of which are hearty and withstand the cold like kale.

Tips for Buying Produce Year-Round

Even with a good understanding of seasonal shopping, it’s not always possible to find your favorite fruits and vegetables in season. Here are a few tips to help you save money and still enjoy fresh flavors:

Buy frozen: Frozen fruits and vegetables are often just as nutritious as fresh ones because they’re picked and frozen at peak ripeness. They’re also more affordable when fresh produce is out of season.
Check your local farmers market: Local markets often have the best deals on in-season produce. Plus, you’re supporting local farmers!
Stock up in season: When your favorite produce is in season, buy in bulk and freeze it yourself. For example, you can freeze berries, peaches, and corn for use in smoothies, pies, or soups later in the year.
Use canned produce: If fresh isn’t available, canned fruits and veggies can be a good alternative. Just be mindful of added sugars or sodium.

Shopping seasonally is a smart and simple way to maximize your grocery budget, eat healthier, and enjoy fresher, tastier meals. Whether you’re enjoying spring’s first strawberries, summer’s juicy tomatoes, or winter’s hearty citrus, you’ll be surprised at how much better your meals taste—and how much more you save—when you align your shopping with the seasons. And with plenty of alternative options like frozen or canned produce, you can always find a way to make your favorite dishes year-round.

So, next time you head to the grocery store, take a moment to think about what’s in season. Your wallet—and your taste buds—will thank you!