People who are mindful about their diet often find that what you eat is just as important as when you eat it. Seasonal fruits and vegetables are better suited to what your body needs at that moment: warming in the winter, light and hydrating in the summer.
Eating with the seasons isn’t a trend, but a logical principle. It supports your energy levels and digestion, and puts less strain on your body.
What are seasonal vegetables and seasonal fruits?
Seasonal fruits and vegetables are products that:
- grow naturally in the Netherlands during a specific period
- require less processing and transportation
- often have more flavor and nutritional value
By choosing seasonal foods, you generally eat healthier, have a more varied diet, and make more sustainable choices.
Overview: seasonal fruit and vegetables by month
January & February, winter food that warms you up
Vegetables: Potato, Jerusalem artichoke, kale, celeriac, rutabaga, parsnip, pumpkin, leek, beet, (Savoy) cabbage, Brussels sprouts, endive, winter purslane, onion, carrot
Fruit: Apple, pear
This time of year calls for structure, warmth, and tranquility. Stews, soups, and oven-baked dishes support that.
March & April, The transition to light
Vegetables: Cauliflower, spinach, radishes, turnip greens, watercress, Swiss chard, bok choy, leeks
Fruit: Apples, pears, rhubarb, strawberries (starting in April)
Nature is slowly coming to life. Bitter and fresh flavors help your body adjust to the change.
May & June, growth & and variation
Vegetables: Asparagus, broccoli, green peas, kohlrabi, lettuce, spinach, fennel, tomatoes, broad beans
Fruit: Strawberries, cherries, berries, apricots, peaches
A time of renewal and vitality. Raw vegetables and light dishes are ideal during this period.
Juli & August, summer and abbundance
Vegetables: Zucchini, eggplant, bell pepper, cucumber, tomato, green beans, corn
Fruit: Strawberries, raspberries, blackberries, grapes, melon, plums, figs
Hydrating, refreshing, and easy to digest. Perfect for hot days.
September & October, grounding and preparation
Vegetables: Pumpkin, parsnip, celeriac, red cabbage, Brussels sprouts, chicory
Fruit: Apple, pear, grape, kiwi
The body is preparing for fall. More fiber and slow-release energy.
November & December, slowing down and nourishing
Vegetables: Jerusalem artichoke, kale, salsify, Brussels sprouts, winter purslane, various types of cabbage
Fruit: Apple, pear
Less variety, more repetition. That’s not a shortcoming, but an invitation to simplicity.
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ir. Marieke de Zwaan
Keynote spreker voeding 5D, systemisch coach & trainer
Marieke de Zwaan (ir. TU Delft, 2001) is a keynote speaker on food & vitality and a coach in the field of vitality & leadership, with a specialisation in giftedness, engineers and analytically minded professionals. After a decade of travelling through America, Australia and Brazil, she transformed from more than twenty years of chronic illness, migraine and burnout, into optimal vitality. Not by following the right rules, but by learning to see differently. Since 2012 she has been inspiring people and organisations at home and abroad as a speaker and coach. Her strength lies in a systemic perspective: she sees what is playing out beneath the surface, in people and in organisations alike. This is why she is called upon in a wide range of contexts, from keynotes for international businesses and technical organisations to individual coaching trajectories at the intersection of vitality, leadership and lifestyle.