September Meal Planning – What’s in Season Near You
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How to get the most out of your locally grown produce

If you’ve ever tasted fruit or veggies straight from the garden, you’ve experienced that unique freshness that’s hard to capture when something is store-bought or out of season. Maybe it’s the temperature outside, the added “earthy” flavour, or the fact that you know it was picked right before you bite into it…but whatever it is, it’s unmistakably special.

fruits and vegetables in season
One way to get some of that “fresh-picked” essence in the produce aisle is to purchase your choices according to your provincial crop availability guide.  As we have readers from all across Canada and beyond, we thought to highlight options from several different provinces:

Examples of what’s in season near you!


British Columbia 

Early fall provides an abundance of fresh, local flavours, no matter which region you live in! Those living in Southwest BC, Kootenays, Northern BC and Vancouver Island will all be able to find local apples, blueberries, beets, broccoli, cabbage, carrots, peppers, potatoes and spinach. 

Okanaganites can find similar items as their neighbours, and also dig into their own local gems such as artichokes and Saskatoon berries.



This month offers many favourites, such as peppers, beans, beets, broccoli, tomatoes and squash; as well as local apples, Asian pears and cantaloupe.  



Residents of Ontario are in luck when it comes to local vegetables this month. Mostly all vegetable varieties are available, except for asparagus and radicchio.

Also available this month are blueberries, stone fruit and grapes.

So why buy local besides the taste?

Maximum nutrient density

Maximum nutrient density

Within 24 hours of being picked, fruits and vegetables begin to slowly lose nutrients.  In addition, locally grown food is picked at its peak ripeness, therefore peak nutrient content. 

Also, most of the local produce in the grocery store is harvested before it’s fully ripe, so it can make the trip to store shelves without rotting. Finally, when transporting produce over great distances, factors such as air, waxes and temperature can play a role in nutrient loss as well.  

Seasonal Meal Planning - Savings

Cost savings

Generally speaking, purchasing fruits and vegetables that are in season will be cheaper than other options. Local produce that is in season is abundant in supply, therefore priced lower than something that’s less available.
seasonal meal planning - kind to the environment

Kind to the environment

Choosing local means buying foods that have undergone less travel, processing, and packaging; therefore overall, less fuel usage, and air, water and land pollution. 

Need some inspiration for how to prepare your fresh local produce?

We’ve got you covered with these recipes from our blog: 

Other ideas for ways to include local produce – fruits & vegetables – in your meals and snacks: 

  • Blend into smoothies 
  • Sprinkle in your cereal 
  • Add to muffins and pancakes 
  • Soups 
  • Add to pasta sauces 
  • Casseroles 
  • Mix into omelets or frittata 
  • Oven roast a variety of veggies to use over several days 
  • Include them in your sandwiches, wraps, paninis 
  • Serve with a fun dip, dressing or sauce 
black sesame drink

Looking for more ideas on how to make the best out of local produce?

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As a special BONUS, we’ll email you our popular resource, 51 Healthy Snack Attacks.

What's in season
You might also want to check out some of these previous blog posts below.
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