Eating by Season

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Product Nutrients (this is not a complete list) How to select Quick serving
  • Vitamin C
  • Fiber
Firm fruit with rich coloring Add to salads, braise with red cabbage, add
to yogurt with granola
  • Vitamin K
  • Vitamin C
  • Folate
  • Fiber
Compact floret clusters,
dark green color with no
yellowing or bruising
Add raw or steamed to salads, or snack on
raw with hummus
  • Vitamin A
  • Beta-Carotene
  • Fiber
Firm, heavy for its size,
consistent coloring. Free of
mold, soft spots or open
Add puree to pancake mix, add toasted
seeds to salads, use spaghetti squash in
place of noodles, top with marinara
  • Copper
  • Vitamin B2
  • Potassium
Firm, plump and clean.
Bruised or slimy mushrooms
should be avoided.
Sauté with onions as a side dish, add to
tomato sauce, add to scrambled eggs
  • Fiber
  • Vitamin A
  • Vitamin C
Firm, sweet smelling, free
of bruises and cuts. Avoid
green fruit; this means they
were picked too early.
Add to salsa or to oatmeal. If peaches
become overripe, bake in pies, puree or
freeze for later use.
  • Phosphorus
  • Vitamin B3
  • Fiber
Husks should fit tightly
around cob and not be
dried out. Kernels should be
plump and in tight rows.
Whole cob – grill corn in husk as a side
Removed kernels – add to salsas,
guacamole, soups, salads

Eating seasonal, locally grown fruits and vegetables is good for you and good for Colorado. Buying local produce supports local family farms. In-season food has the freshest flavor and natural vitamins and fiber. It helps save you money, too. It costs less to buy locally grown food than food that has to be shipped to Denver from far away. Here are some of the most commonly grown fall fruits and vegetables. Look for them the next time you visit a farmer’s market or your neighborhood grocery store.