Seasonal fruits and vegetables: selection rules and seasonality calendar. Vitamin table: when to buy vegetables and fruits

Ali Samokhina’s book “Go Green” makes you want to cook every day. Inside you will find 39 recipes that will give you health and inspiration. If you've been thinking about switching to vegetarianism and veganism, the Wholesome Way makes it easy - breakfasts, snacks, main courses, sauces and desserts made with 100% plant-based ingredients, as well as useful information about a harmonious transition to a plant-based diet, interesting products and culinary life hacks.

In the cuisine of the world there are many amazing vegetarian and vegan dishes, just take the brilliant Mexican guacomole, Indian dal soup, Georgian lobio, Israeli falafel and much more. Experimenting, making familiar dishes more healthy, inventing completely new ones, inspired by individual ingredients, Alya Samokhina created her own collection of recipes, including appetizers, main courses, desserts, drinks, sauces and breakfast dishes.

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“What can I eat to lose weight?” – this question has been asked at least once by everyone who would like to lose weight and get in shape. Olga Marques, founder of the School perfect body#SEKTA knows what to answer this question. In her book, Olga will tell you how to adjust your body to a new, correct diet, how to make it a part of your life in order to stop making efforts and keep yourself in constant exhausting control.

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“Russian diet” – healthy and tasty! Cabbage with chanterelles, spelled porridge with sea buckthorn and root vegetables, squash with porcini mushrooms, sorrel ice cream and pumpkin pancakes - this book contains modern healthy dishes prepared exclusively from local vegetables and herbs. After all, parsnips and rutabaga are the same old-timers of the Russian garden as pumpkin and turnips. You will take a fresh look at the Russian vegetable garden and our gastronomy in general. Fascinating “biographies” of garden plants from a historian of Russian cuisine finally convince us of the diversity of native Lenten and festive table. Your friends will go crazy for the fluffy carrot cutlets and fried eggplant with oxtail stew.

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Debunking myths about diets, healthy eating and food addiction.

Does one of these statements apply to you?

You know you're eating too much, but if you reduce your portion, you won't feel full;

You catch something every now and then even after dinner;

You open a packet of cookies, intending to eat one or two, but are unlikely to stop until you've eaten them all;

You are hungry even after eating a large meal;

You often feel ill after eating (for example, you feel sleepy, nauseous, feel heavy);

You eat too fast and find it difficult to slow down;

It is difficult for you to follow a diet, and if you succeed, then after the end of the diet the weight quickly returns;

Sometimes you really want to eat something harmful that you usually don’t eat, and later you, of course, regret it;

Sugar, caffeine and/or nicotine are important sources of energy for you

If yes, you may have a food addiction. It can manifest itself in different ways. It affects both people of normal weight and those who are overweight or even obese. Food addiction can occur even in those who are underweight: some manage to stay quite thin by eating exclusively junk food.

This book will help you overcome food addiction, no matter how it manifests itself. You will be able to develop control over your eating habits, lose weight and keep it at a stable level.

Who is this book for?

For everyone who wants to stop depending on food. For everyone who is disappointed in diets.

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Step by step plan with recipes and scientific comments for those who want to switch to healthy eating according to the rules of the China Study.

Dr. Colin Campbell studied the relationship between dozens of diseases and hundreds of lifestyle factors in a sample of six and a half thousand people and came to significant conclusions about the connection between disease and eating habits. This research is the basis of the bestselling book The China Study.

Tens of thousands of people in our country (and millions around the world) have read The China Study and are convinced of the benefits of a plant-based diet. This book goes further and answers not only the question “why?”, but also the question “how?”. In it you will find a simple plan for transition to healthy nutrition, with which you can enjoy new good habits, health and excellent physical fitness.

The author addresses all issues related to healthy eating and the process of transitioning to a new diet, from typical questions from his patients and readers to rules for creating menus and shopping lists. Brief selection scientific evidence will show what profound consequences food choices can have and which foods are the healthiest, which foods are safe and which are harmful. You will not only learn what foods to eat, but also learn to navigate a food culture that dooms us to troubles and illnesses. The author gives step-by-step recommendations for shopping, going to restaurants and cooking to make it easier for you to move from knowledge to practice.

Take part in a two-week experiment. Just a few hours of reading and a couple of weeks of practice will give you all the skills you need to improve your health. Nothing more powerful has yet been invented. You'll have all the tools to live your optimal lifestyle.

Book chips

It is written in both scientific and living language, because... The author received his first education in the field of arts and communications. The book is very easy to read.

A clear and understandable plan for switching to a plant-based diet, taking into account many nuances: how to develop willpower to switch to a new lifestyle, how to convey to your children why you suddenly stopped eating meat, and instill in them good habits in food, how to maintain results in the long term.

And you simply must try the delicious date pie that Thomas describes in the recipes!

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Everyone knows that we eat to live. We get pleasure from the meal, and the body - nutrients. Right?

It turns out that not always! The wrong combination of foods will not only not fill us with energy, but will also take it away, “cluttering” our body, like careless owners cluttering their house unnecessary things.

The right combinations of foods can improve your mood, get rid of diseases and prolong your life! At the same time we're talking about It’s not about diet and self-restraint at all! We simply start eating, taking into account the logic of our digestion, and thereby significantly make it easier for ourselves to assimilate food and easily obtain the energy we need so much.

The classification of products and the rules for their combination are in this book.

Its author was at one time a typical housewife who did not pay attention to any combinations of products. She collected the classic bouquet of ailments before paying close attention to what and how she ate. As a result, she developed her own separate food system, opened a restaurant based on this system, tested her postulates on satisfied clients and presented them here.

Bon appetit!

Who is this book for?

For everyone who wants to get in shape, find healthy image life and recharge your batteries for new achievements.

Any lifestyle change, including switching to a plant-based diet, is always accompanied by questions, doubts and difficult changes. Expert Lindsay Nixon has helped thousands of her clients switch to a healthy plant-based diet and has been following it herself for many years. In this book, she answers all the questions you may have:

• Why choose a plant-based diet?
• What is this anyway?
• Is a plant-based diet suitable for men? Women? Children? Athletes?
• How to switch to it?
• How to get rid of excess weight with this diet?

Nixon dispels myths about soy, carbs, fat and protein, how to balance a plant-based diet with a busy business schedule, and how to switch up the ingredients in your healthy dishes to healthier ones so as not to spoil their taste.

The book includes illustrated recipes, colorful images, and testimonials from people who have already switched to a plant-based diet thanks to the author and are enjoying the results.

Who is this book for?

For anyone who wants to switch to a plant-based diet and learn more about it.

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Many people try to buy seasonal fruits, because such fruits contain maximum benefit and are quite different affordable price. What fruits should you buy in a particular month? The seasonal calendar will help answer this question. Thanks to him, you will learn about which fruits ripen in season in Russia, and which are brought from overseas countries.

Winter

On the one hand, it seems that winter time years it is impossible to find high-quality and ripe fruits. But on the other hand, you just need to know which fruits you can buy on the market during the cold season, and which ones you should avoid. Of course, it is better to avoid buying strawberries or peaches in winter. You should choose quality fruits according to the season. Considering the seasonality of fruits, you can choose those fruits that will be most beneficial for your health.

At the very beginning of winter, you can still enjoy sweet and very healthy persimmons. This bright fruit contains many useful substances, thanks to which you can normalize digestion and more. These fruits are mainly brought from Uzbekistan and Azerbaijan. The season there ends at the end of autumn, so at the beginning of winter you can still find fresh and healthy fruits on the shelves.

By the way, if the fruit turns out to be astringent, you can place it in the freezer for a couple of hours, and it will become soft and sweet.

IN winter months It is quite possible to eat oranges brought from Spain. In this sunny country they begin to ripen only in November. The season of these citrus fruits lasts until mid-spring. Therefore, all winter you can safely eat citrus fruits from Spain, recharge with vitamins and strengthen your immune system.

In early February, oranges from Egypt or Turkey may appear on the shelves. The citrus season begins there in the middle of winter and lasts until summer. It is worth noting that fruits from these countries have thicker skins and may be less sweet. But this does not mean at all that they do not have essential vitamins and useful substances.

Starting from December and until spring, you can buy apples that were grown in Russian open spaces. Despite the fact that the apple season ends in October, domestic fruits are perfectly stored until spring without losing their useful qualities. At the end of February you can even find juicy strawberries on the shelves. At this time of year it is brought from the USA, mainly from California. This berry has a special and very aromatic taste.

In order to saturate your body with various vitamins and other beneficial substances, you should pay attention to such an exotic fruit as avocado. The season of this fruit never ends. You can say that the season lasts all year round. Therefore, you can safely purchase an “alligator pear” at any time of the year, including in the winter months.

If the fruit turns out to be a little unripe, you can put it in a paper bag along with bananas and after two or three days it will be of the required ripeness.

Spring

If you want to choose only juicy, high-quality and tasty fruits by month, then study our seasonal calendar further. At the beginning of March, fragrant strawberries already appear on the shelves. If these are fruits brought from Spain or Greece, then it is quite possible to buy them in the spring. And also in the spring, this berry is brought from Portugal, Egypt and Poland.

In spring you can continue to enjoy citrus fruits from Spain or Turkey. In the spring, the citrus fruit season continues in these countries, so the fruits have time to get enough sun and absorb all the vitamins and elements necessary for health.

Until other seasonal fruits appear, it is quite possible to buy exotic fruits. For example, bananas. The season of this fruit lasts all year round, so there is no need to worry about the safety and quality of the fruit. Bananas are useful at any age, as they perfectly saturate and enrich the body with potassium. Among the exotic fruits at this time, it is worth paying attention to kiwi, pineapples, mangoes and various citrus fruits.

Summer

Summer months, perhaps, are the richest and most diverse in terms of berries and fruits. Their diversity in the hot season is pleasantly surprising. At this time of year, you can find absolutely everything on the shelves, from forest berries and ending with melons and watermelons from melon fields North Caucasus, Central Asia and the Azov region.

At the beginning and middle of summer, it is quite possible to enjoy juicy and healthy strawberries. Not only imported, but also domestic berries appear on the shelves. In summer you should try ripe peaches, which are most often brought from Armenia and Central Asia.

In June and July, juicy apricots, nectarines, peaches, cherries, plums and various berries. During this period, you can safely buy fruits from a wide variety of countries, since the summer season is considered the richest in many countries of the world. Fruits from Armenia, Azerbaijan, Greece and Turkey are very popular.

The season of juicy and tasty domestic apples begins in August. At this time of year you can find a wide variety of apple varieties to suit every taste. Early ones are very popular Russian varieties, which have a special taste, aroma and contain many useful vitamins and elements.

In addition, in August you can start enjoying juicy and ripe watermelons. The benefits of this huge berry are very great and both adults and children love it. Fruits from Astrakhan are very popular. Astrakhan watermelons are larger and very sweet. At the beginning of August, you can safely buy melons. In Uzbekistan, just at the end of summer, various varieties ripen, with thicker skins, but very aromatic and sweet. More than one hundred and fifty varieties of melons are grown in this sunny country, so it is quite possible to buy them in late summer and early autumn.

At the end of summer, various grape varieties ripen. Of course, the most popular are the seedless varieties, which are sweeter and bring greater benefits to the body. Grapes can be found both domestic and imported. Mostly juicy grapes are brought from Uzbekistan, Moldova, Turkey, Greece and Spain.

By the end of summer they bring from Azerbaijan delicious and very healthy figs. This fruit is very sweet and high in calories, so It is worth remembering this for those who strictly monitor their slimness.

Autumn

At the end of September, another healthy fruit will appear on the shelves of shops and markets - pomegranate. In the countries of Central Asia and the Caucasus at this time they just begin to sing these healthy fruits. From Central Asia, pomegranates appear towards the end of autumn. If there are pomegranates on the shelves at the end of summer and beginning of autumn, then most likely the fruits are from Africa or South America.

At the beginning of September, there are still peaches on the shelves, which are mainly brought from China. Various varieties of autumn grapes from Uzbekistan, Moldova and Italy can also be found on sale. There are also domestic grapes, which are also extremely beneficial for health. In addition, at the beginning of autumn there are still many ripe and healthy melons, watermelons, plums and pears.

Why is it so important to include seasonal foods in your diet? It's simple: they are healthy and contain many vitamins, as they ripen in natural, not artificially created, conditions. In addition, they are usually much cheaper.

Seasonal vegetables and fruits, as opposed to frozen or canned, have a rich taste and add variety to your diet. When going for seasonal products, try to purchase at local markets, because most goods come there “straight from the garden”, and they are grown without harmful fertilizers or chemical treatments.

To have a good understanding of seasonal products, study the seasonality calendar that is relevant for the European part of Russia.

Winter

Winter seasonal products are designed to support your immunity, add energy and good mood.

Shallot ripens in autumn and stores well all winter. It contains large number ascorbic acid and helps the body digest fatty foods popular in the cold season.

Be sure to include in winter diet different types of cabbage: Brussels sprouts, Savoy sprouts, red sprouts and cabbage sprouts. Cabbage is a very valuable product for those who want to control their own weight. It reduces blood sugar, removes excess fluid from the body and improves intestinal motility.

Cranberry, rosehip and citrus fruits– the main sources of vitamin C, which is involved in the regulation of redox processes, carbohydrate metabolism, tissue regeneration and increases the body’s resistance to infections.

Turnip matures late autumn and helps fight vitamin deficiency at the beginning of winter. It contains B vitamins, carotene, iron, potassium, magnesium, calcium and sulfur.

Sweet bell pepper contains B vitamins, potassium, iron, silicon and iodine. By the way, peppers last in the refrigerator for about a week, so try to prepare a salad from fresh vegetables as soon as possible.

Early carrot activates intracellular redox processes, regulates carbohydrate metabolism, has antiseptic, anti-inflammatory and analgesic properties.

The second half of summer is good because it's time new potatoes. Potatoes are very nutritious, containing slow carbohydrates, fiber and proteins (globulin, albumin, protein, peptone). Potatoes also contain oxalic, malic, citric and other organic acids. It is most beneficial to eat young potatoes with their skins, boiled or baked.

At the end of summer, watermelons and melons, which are more than 90% water, ripen. Moreover, the content of vitamins and nutrients in these fruits is very high.

Watermelon contains pectins, proteins, calcium, magnesium, sodium, potassium, phosphorus, iron. And vitamins: thiamine, riboflavin, niacin, folic and ascorbic acid, carotene. Watermelon has strong diuretic, choleretic, anti-inflammatory, antipyretic, laxative and restorative properties. Normalizes metabolic processes, enhances intestinal motility.

Melon contains sugar, vitamins A, P, C, carotene, folic and ascorbic acid, fats, iron salts, potassium, sodium, fiber. Melon quenches thirst well.

Autumn

Early autumn is a time for an abundance of seasonal fruits and vegetables. New ripened fruits are added to the summer harvest. At this time of year, try to stock up on nutrients and prepare your body for winter.

Autumn beet perfectly cleanses the body of waste and toxins, enhances intestinal motility and regulates metabolic processes. Thanks to fiber, organic acids and betaine in its composition, beets cleanse the liver and help with weight correction.

Garlic– it got its pungent and burning taste thanks to allicin, a microelement that stimulates the body’s protective properties, promotes normal absorption of food and accelerates metabolism.

It’s not for nothing that they say “if you want to eat, eat an apple”; these fruits are rich in pectin and have low glycemic index, which means they slowly raise blood sugar levels. Apples useful for strengthening hair and nails, they perfectly cleanse the body and speed up metabolism.

Eggplant– A nearly fat-free source of fiber and potassium. Zucchini, zucchini, squash and pumpkin contain many carotenoids (important for the endocrine system), pectin (lowers cholesterol), lutein and zeaxanthin (good for the eyes).

Vegetables and fruits lose their beneficial properties during long-term storage. The vitamins contained in them disappear after freezing or canning. For example, vitamin C disappears by 30% after 3 days of storing the product in the refrigerator. This is why it is recommended to eat as much as possible seasonal products raw or minimally processed.

To contact an individual consultant who will create a nutrition plan for you, follow the link.

January 27, 2017, 07:33 2017-01-27

October is the time of the final transition from summer to winter. In the northern hemisphere, there is a pause between growing seasons: the average daily temperature drops below +5 °C, which is unfavorable for plant growth. Some regions have already tried on winter gear, while others are just saying goodbye Indian summer. Observe the changes that occur and try to adjust your diet and lifestyle following the wise tips of nature. This will help you feel healthy, joyful and energetic in any season.

In our regular section “Seasonal Products” Yulia Maltseva, nutrition and detox specialist, herbalist, fermentalist, host of the School of Seasonal Nutrition and founder of the blog Yogabodylanguage.com, talks about October superfoods.

Features of seasonal nutrition

By the first frost, summer residents and farmers collect the last harvest - cabbage, late berries - rowan, viburnum, lingonberry, cranberry and others. These products have been ripening on the branch all summer and, as a rule, have the richest nutrient composition to maintain health.

When planning your meals with the onset of cold weather, keep in mind that our energy exchange and metabolism increase. This allows us to better digest more complex and solid foods, such as root vegetables, grains, including those containing gluten, nuts, seeds and legumes. Such foods are rich in vitamins and minerals, contain more fat and protein, which helps us better tolerate cold temperatures.

Gray skies and constant October rains in the middle zone are not in the best possible way affect our mood, so try to make your table colorful by choosing fruits and vegetables in bright colors. These foods are rich in vitamins and phytonutrients and help combat the autumn blues.

List of October seasonal products

The list is compiled for middle zone Russia, so you need to make adjustments taking into account the characteristics of your region and climate, as well as individual needs and capabilities. Seasonal vegetables and fruits can be consumed dried and frozen (herbs, mushrooms, berries), as well as in the form of homemade preparations with a reasonable amount of salt. Such products retain vitamins for a long time, and some even become even healthier. For exclusively imported vegetables/fruits, the producing countries are indicated in parentheses.

Vegetables:

• eggplants,
• bell pepper,
• rutabaga (turnips),
• all types of cabbage,
• mustard,
• zucchini,
• curly cabbage (kale),
• potato,
• chicory root,
• corn,
• onion,
• leek,
• chard,
• carrot,
• oat root (saltbeard),
• cucumbers,
• parsnip (root),
• radish,
• radish,
• turnip,
• beet,
• celery (root and stems),
• squash,
• sweet potato(sweet potato),
• tomatoes,
• Jerusalem artichoke (Mexico),
• pumpkin,
• fennel,
• horseradish,
• zucchini,
• garlic.

Fruits and berries:

• avocado (Israel, Mexico),
• quince,
• bananas (Africa),
• barberry,
• hawthorn,
• elder,
• grape,
• pomegranates (Türkiye, Azerbaijan),
• pears,
• viburnum,
• kiwi (China, Türkiye),
• dogwood,
• cranberry,
• lemons, limes (CIS, China, Türkiye),
• tangerines (Türkiye),
• sea ​​​​buckthorn,
• olives (Tunisia, Türkiye),
• rowan,
• plums,
• tomatoes,
• feijoa,
• chokeberry,
• rose hip,
• apples.

Forest mushrooms

Nuts (including coconut)

Cereals :

• pseudocereals (buckwheat, sesame);
• cereals (mainly ancient cereals that have not been subjected to selection or genetic modification - quinoa, amaranth, wild rice and others);
• pulses (peas, beans, chickpeas, soybeans, vetch, lentils, beans, peanuts).

The best seasonal recipes

In October, give preference to cream soups made from seasonal root vegetables - pumpkin, zucchini, carrots - seasoned with aromatic warming spices (turmeric, coriander, pepper), salads with sesame or olive oil and nut and seed topping, avocado smoothie baked in coconut oil, vegetables, homemade sourdough or sprouted grain bread, fermented vegetables, seasonal fruits and berries - apples, pomegranates, pears, late berries - fresh or baked (for example, apples with walnuts, pie with viburnum).

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Who hasn't been in such a situation? You buy luxurious-looking oranges (strawberries, avocados), try them, and they taste absolutely impossible. Either the variety is wrong, or the country of origin, or it’s not the season. “The latter is especially important,” says Natalya Fadeeva, Ph.D., nutritionist-endocrinologist at the Center for Family Dietetics “MEDEP”. — All fruits and vegetables are best purchased when fully ripe and not stored for long. Such fruits are not only very tasty, they also contain the most vitamins. Whereas in those stored in storage, the amount of useful substances decreases. And in greenhouse fruits and vegetables, harmful ones can even accumulate, since for the growth of such products in large quantities chemical stimulants are used.”

However, today we have the opportunity to enjoy seasonal fruits grown in the region all year round. open ground. Plant products are brought to Russia from almost all over the world, when the harvest is being harvested on one continent, and the beds are just being sown on another. You just need to know where and when they are coming from best fruits and vegetables. We asked about this from Andrey Kolchevnikov, category manager at Azbuka Vkusa.

Fruits and vegetables: when and what to buy

Oranges.“Oranges brought from Mediterranean countries, primarily from Spain, are considered the most delicious,” says Andrei Kolchevnikov. — Early varieties begin to ripen in November . The season lasts until the end of April . With the onset of winter, red, so-called blood oranges grown in Italy appear on the shelves and have an excellent taste. From February to July, fruits exported from Egypt and Turkey go on sale. But in terms of their consumer qualities they are significantly inferior to European ones. So be sure to ask the seller where the goods come from.” Mediterranean ones are being replaced by South African and Peruvian ones - they are traded from July to the end of December . Such fruits are often picked green. They ripen already on the road, which does not have the best effect on the taste and nutritional properties.

Apples. The season of the most delicious and fresh begins in August . At this time, early varieties of fruit from local producers arrive on the shelves of our stores. Apple season in stores lasts on average until the end of February . « During the winter months main fruit suppliers good quality are countries southern hemisphere, first of all New Zealand, Chile and Argentina,” says Andrey Kolchevnikov. — It should be noted that with the advent of smart fresh technology, it has become possible to preserve apples for a long time, without losing their consumer qualities. Thus, these fruits can be considered multi-seasonal .

Persimmon. Her season begins in October and ends late January - early February . At this time, it comes to us mainly from Azerbaijan and Uzbekistan, as well as from Turkey and Balkan countries. “Spanish is very good,” says Andrey Kolchevnikov. “Its fruits are large, bright orange, very sweet and not astringent at all, since they are picked when they are already ripe.”

Strawberry. Almost everything sold in Russia is imported. Even in spring and summer. “The fact is that berries grown by domestic producers are completely unsuitable for long-term storage and transportation,” says Andrey Kolchevnikov. — Strawberry season starts in March-April . It was at this time that the berries begin to be collected in Spain, Greece, and Portugal. European strawberries can be found in stores up to until the end of October : as a rule, these are late varieties brought to us from Poland. From February to April American strawberries, which are grown in California and Florida, are also sold. It tastes excellent, but is rarely found in our supermarkets.” In other months (almost all year round), there are berries from Ethiopia, Tanzania, and Egypt on the shelves. It tastes noticeably inferior to the European one.

Avocado.“The Haas variety is considered the most delicious avocado, and it doesn’t matter where it comes from,” says Andrey Kolchevnikov. “Its season lasts all year round, only the countries change - Israel, Brazil, Mexico, South Africa. This variety is the best-selling in the world. But In our country, unfortunately, there is little representation. We prefer unripe avocados and varieties that are more patient for storage, for example, “Pinkerton”, “Ettinger”, “Ardit”, “Fuerte”, but as a rule they are not bad. arrive on our shelves very unripe."

Tomatoes. These vegetables are also multi-seasonal. " Any time of the year On the shelves of our supermarkets you can find Azerbaijani tomatoes, which are considered one of the best,” says Andrey Kolchevnikov. - A in March-April We sell tomatoes from Italy, which are also very tasty. And roads! More budget option- fruits exported from Turkey or Israel. They are for sale from December to March .

Create a seasonal calendar and enjoy the most delicious food all year round. delicious berries, vegetables and fruits!