Jan is a tough month to shop seasonal because of the cold winter weather across the fields. BUT, there are surprisingly many delicious options out there at the farmer’s market this month that will make for fresh and beautiful meals.   Before you head out with your cloth bag on a mission, familiarize yourself with year round crops (below listed YR for Bay Area).  These will be what you most depend on during these cold weather months.  

Remember, buying produce that is not necessarily in season in your area, most likely means that it is coming from far away.  This has 3 implications.

1. Far distance to travel = time passed = produce has lost some of its most important nutrients that are richest just after picking off the plant or digging from the ground. Your body is not reaping the ultimate benefit from the food.
2. Time passed = less TASTE.  Have you ever tasted a conventional tomato from Safeway, and then tasted a tomato straight from the farmers market?  Ooh yess my friend, there is a noticeable difference.  
3. Distance to travel = not supporting your local economy.  Keeping your dollars in your immediate area fuels jobs and growth locally.

Here are the Bay Area’s seasonal specialties for the month of Jan:

• Apples
• Beets (YR)
• Bok Choy (YR)
• Broccoli (YR)
• Brussel Sprouts (YR)
• Cabbage (YR)
• Carrots (YR)
• Cauliflower (YR)
• Chard (YR)
• Collard Greens (YR)
• Garlic (YR)
• Grapefruit
• Kale (YR)
• Lemons
• Lettuces (YR)
• Mushrooms (YR)
• Onions (YR)
• Oranges
• Pears (last month!)
• Potatoes
• Radishes (YR)
• Spinach (YR)
• Winter Squash (2 more months!)

Shop Seasonal lists are based on information from the “Buy Fresh Buy Local: The Eater’s Guide to Local Food”. Bay Area, 4th Edition).

At the first of each month, I will post a guide of the peak seasonal fruits and vegetables.  You can use this to learn what to expect at your local farmers market that month, to plan delicious seasonal menu’s ahead of time, and in general, to use as a smart guide in buying the absolute freshest produce at any of your local grocery stores.

I like this blurb from Sustainabletable.org, sharing the importance of buying seasonal:

“An important part of buying local is making an effort to purchase fresh fruits and vegetables when they are in season in your area. Although today’s global marketplace allows us to buy foods grown virtually anywhere in the world all year round, these options are not the most sustainable.  By purchasing local foods in-season, you eliminate the environmental damage caused by shipping foods thousands of miles, your food dollar goes directly to the farmer, and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. Buying seasonal produce also provides an exciting opportunity to try new foods and to experiment with seasonal recipes. And it simply tastes better!  Even if you don’t want to change any of your eating habits, you can at least make sure to buy local produce when it’s available, rather than purchase the same type of food from 3000 miles away!”

Ok, here’s my Month of May Shop Seasonal Guide:

• Apricots (1st month of season!)
• Artichokes
• Arugula
• Asparagus
• Avocado
• Basil
• Beets (YR)
• Blackberries/Blueberries
• Bok Choy (YR)
• Broccoli (YR)
• Cabbage (YR)
• Carrots (YR)
• Cauliflower (YR)
• Celery
• Chard (YR)
• Cherries (1st month of season!)
• Collards (YR)
• Garlic (YR)
• Kale (YR)
• Lettuces (YR)
• Mushrooms (YR)
• Nectarines (1st month of season!)
• Onions (YR)
• Oranges
• Peaches (1st month of season!)
• Peas
• Radishes (YR)
• Raspberries (1st month of season!)
• Spinach (YR)
• Strawberries
• Summer Squash (1st month of season!)

Shop Seasonal lists are based on information from the “Buy Fresh Buy Local: The Eater’s Guide to Local Food”. Bay Area, 4th Edition).

(Source: sustainabletable.org)

To commit to eating a whole-foods, all-natural diet is committing to a lot of extra work, time, money and preparation….no doubt about it.  But with baby steps and a great resource or guide, it can become a thoughtless and easy daily routine.  I find that if I correctly stock my fridge at the beginning of the week, it is so much easier to whip up quick and no-brainer meals without a ton of effort throughout my crazy busy schedule.  

I’ve put together an ‘Ultimate Shopping List’ for you to use when doing your grocery shopping at the start of the week.  I pretty much stock up on a combination of the below each week, with slight changes depending on what fruits and vegetables are in season.  I’ll also choose to snag some at the store vs. some at my Sunday Farmers market depending on prices, availability, etc.  

SO many delicious and innovative meals can be created from simply the below ingredients…  Enjoy!

Organic Vegetables/Greens

• Broccoli
• Brussel Sprouts
• Carrots
• Cauliflower
• Celery
• Swiss Chard
• Kale
• Baby Spinach/Arugula
• Red Onion
• Zucchini
• Bok Choy

Root Vegetables/Winter Squashes - when seasonally available

• Beets
• Butternut Squash
• Spaghetti Squash
• Sweet Potatoes

Organic Fruits

• Bananas
• Lemons
• Green Apples
• Blueberries/Raspberries
• Oranges

Chicken, Meat, Fish

• Free Range, Organic Chicken Breasts
• Wild Caught Salmon
• Grass-Fed, Organic Beef

Organic Whole Grains/Seeds/Nuts

• Brown Rice
• Buckwheat
• Millet
• Quinoa - duh.
• Wild Rice
• Whole Unsalted Almonds
• Pumpkin/Sunflower Seeds

Beans and Legumes - buy in bulk bins and soak before cooking for healthiest option

• Black beans
• Chickpeas
• French Lentils (green, red)

Organic Spices - I try to always keep these on hand

• Garlic
• Ginger
• Rosemary
• Basil
• Rosemary
• Cumin
• Curry
• Cinnamon
• Tarragon
• Paprika
• Crushed Chili
• Oregano 
• Dill
• Pink Himalayan Sea Salt
• Black Peppercorns

Other/Items to Have Stocked

• Organic Sugar Free Almond Milk
• Organic, Free-Range Large Brown Eggs
• Organic teas
• Xyletol (the best sweetener for your body)
• Extra Virgin Organic Olive Oil
• Coconut Oil
• Organic Apple Cider Vinegar
• Bragg’s Liquid Aminos

And, some of my favorite once in a while treats…

• Organic/Raw Almond Butter - i could eat this by the spoonful and finish the jar in a couple days, which is why I buy it sporadically.  Also, If you buy it correctly (raw, organic, no sugar added) it can get real expensive.  Its an every so often treat in my smoothies in the morning and on some celery for a snack.
• Fresh Mint/Cilantro/Basil Leaves - because I live by myself it takes a while to use these up, and the washed leaves do go bad fairly fast.  If I’m making a particular meal, or want to spice up a few dinners in a row, I’ll bring these home.
• Organic Caco Covered Almonds - enough said.

Happy Shopping!!!!