There's a reason June is my favourite month for eating. The farmers' markets fill back up, the strawberries actually smell like strawberries, and getting a wide variety of nutrients onto your plate suddenly requires a bit less effort. Seasonal eating is practical, tasty and supports local growers and the environment. And this time of year makes it easy. 

If you've ever wondered whether it's actually worth seeking out local, in-season produce, here's my take.

Why eat seasonally? 

Flavour. Produce shipped long distances is harvested before peak ripeness to survive transit. That final stage on the plant is when sugars and flavour compounds fully develop. Locally grown, in-season produce is picked closer to that point. The difference is most noticeable with soft fruits like strawberries. 

Nutrient retention. Certain vitamins, particularly vitamin C and B vitamins, degrade after harvest in response to light, heat, and time. Produce that was picked yesterday and sold locally has had less time to lose those nutrients than produce that spent two weeks in transit and on a shelf. Out-of-season produce is still incredibly nutritious, but local can offer a slight additional punch.  

Cost. When something is in abundant local supply, the price reflects it. Asparagus in June costs significantly less than in February. Strawberries by the flat at a farm stand are a meaningfully different price point than in December. 

Dietary variety. This is the one I find most interesting. Research from the American Gut Project found that people eating 30 or more different plant foods per week had significantly more diverse gut microbiomes, which is associated with better immune function, metabolic health, and mood regulation. Eating with the seasons is one practical way to build in that variety without needing a structured plan. 

What's in season right now 

Here's what to look for across most of Canada this month. 

Haskap Berries A native Canadian berry with a flavour somewhere between blueberry and tart raspberry. Notably high in anthocyanins, the component responsible for their deep purple-blue colour and associated with reduced inflammation and cardiovascular support. Also a solid source of vitamin C (roughly 35 to 45 mg per 100g), fibre, potassium, and manganese. Add to oats or smoothies, or simmer briefly with honey and lemon for a simple sauce over yogurt. 

Strawberries Local June strawberries tend to be smaller and softer than their out-of-season counterparts, and significantly more flavourful. One cup provides approximately 85 mg of vitamin C, clearing the daily recommended intake for most adults, along with folate and fibre. Eat as a snack, add to yogurt bowls or salads, or use in a crumble. They have a short window, so enjoy them now. 

Asparagus Asparagus season wraps up in June, so this is the last stretch until next spring. One of the better plant-based sources of folate, which is essential for cell production and particularly important during pregnancy. Also provides vitamin K, prebiotic fibre, and the antioxidant glutathione. Roast with olive oil and lemon for about 10 minutes, or use in grain bowls. Good raw and shaved thin into salads too. 

Rhubarb Botanically a vegetable, used culinarily as a fruit. Provides vitamin K, calcium, and fibre. The stalks are quite tart on their own, so most preparations include a natural sweetener. A simple compote with maple syrup and orange zest keeps refrigerated for a week and works well over oatmeal, yogurt, or cottage cheese. 

Garlic Scapes The green shoots from hardneck garlic bulbs, with a mild, slightly sweet garlic flavour. Contain the same organosulfur compounds found in garlic, which have antioxidant and anti-inflammatory properties. One of my favourite June ingredients. Blend into a pesto with olive oil, lemon, and any nut or seed you have on hand, or grill directly on the BBQ. 

Beans Fresh green and yellow wax beans are coming into season. A good source of fibre and folate. Unlike dried legumes, fresh beans cook quickly with no soaking required. Blanch and toss with olive oil, lemon, garlic, and parsley. Works warm or cold as a side all week. 

Broccoli and Cauliflower Both are good sources of vitamin C, folate, and glucosinolates, the compounds associated with anti-inflammatory and cancer-protective effects in cruciferous vegetables. Cauliflower is particularly versatile and can extend or replace grains in many dishes. Roasting at high heat brings out natural sweetness that steaming doesn't. 

Cucumbers High water content, low calorie density, with small amounts of vitamin K. Slice and toss with salt, lemon, olive oil, dill, and feta for a simple side that holds well in the fridge through the week. 

Radishes A cruciferous vegetable, most tender in early summer before heat intensifies their sharpness. Provide vitamin C and folate. Slice thin into sandwiches or grain bowls for crunch, or roast them, which mellows the flavour considerably. 

Bok Choy Among the more nutrient-dense leafy vegetables available. An excellent source of vitamins C and K, folate, and calcium, and it cooks in under five minutes. Sear halved baby bok choy cut-side-down in sesame oil, then finish with soy sauce and garlic. One of the fastest vegetable sides you can make. 

Mustard Greens Rich in vitamins K, C, and A, folate, and glucosinolates. The peppery, slightly bitter flavour mellows with cooking. Sauté with garlic and olive oil, finish with lemon and chili flakes. Pairs well with eggs, grains, or legumes. 

June is one of the first nutritionally abundant months of the year in Canada. You don't need a structured plan to take advantage of it. A visit to your local market and a little curiosity about what's new is enough! You can also build a seasonal grocery list on the RxFood app. Pro-tip: ask Mia, your in-app Nutrition Coach, to help with seasonal recommendations.

Happy cooking.