Canada's food guide
Welcome to the June food guide newsletter!
This month we feature: embracing seasonality in the kitchen.
In this issue
- Did you know?
- Recipe of the month
- What is seasonal eating?
- Tips for seasonal cooking
- Healthy eating recommendation of the month
- Translated food guide snapshot of the month
- Next month
Did you know?
Eating in-season produce can help you eat more vegetables and fruits. Enjoy the taste and enhanced flavour of peak-season produce!
Recipe of the month
Try this delicious fried wild rice, it combines the techniques of Chinese fried rice with ingredients that are indigenous to Canada. Wild ginger, wild garlic, and ramps can be found at farmers' markets when they're in season.
What is seasonal eating?
Seasonal eating means enjoying foods that grow and thrive during a specific time of year. These foods are harvested at their peak for optimal taste, freshness, and availability, affordability.
What foods are in season?
Seasonal foods vary by region, climate, and growing conditions. Whether it's spring greens, summer berries, fall game, or winter fish, each season offers something to enjoy.
Examples of in-season foods
- Spring: vibrant greens like fiddleheads, spinach, or asparagus and rhubarb.
- Summer: berries, tomatoes, and peaches – perfect for snacks, salads, stewing and preserving.
- Fall: from apples to zucchini, this harvest season offers a wide variety of produce. It's also a time for fall agricultural fairs and hunting game.
- Winter: a time for root vegetables like carrots, turnips, and potatoes to shine. Winter is also known for delicious ice fishing catches.
Tips for seasonal cooking
- Think local: Seasonal foods are often available for sale at farmers' markets, roadside stands, and local grocery stores. Explore community programs that offer free or more affordable seasonal foods.
- Preserve the season: Freezing and canning can help preserve peak flavour and quality to enjoy seasonal flavours year-round.
- Plan with the season in mind: Including seasonal foods into weekly meals can help reduce food costs.
- Try new recipes: Let seasonal ingredients inspire you to get creative in the kitchen.
Healthy eating recommendation of the month
Eat vegetables and fruits. Learn more about this healthy eating recommendation.
Translated food guide snapshot of the month
Canada's food guide is a suite of online resources made to meet different needs. It includes the food guide snapshot, available online in many languages.
This month, discover the snapshot is Spanish/Espagnol.
Next month
In July, we will explore how using herbs and spices in cooking can help you eat healthily.
Originally published: June 12, 2025