Seasonal Food Guide
Of the Upper Minnesota River Valley

• Spring
• Summer
• Fall
• Winter
• Year Round

Spring
Nutritious fresh spring greens from a local grower are a welcomed sign of things to come at the start of a new growing season.

Vegetables

asparagus cauliflower garlic greens greens- arugula beet bok choi chard collard cress dandelion kale mustard

sorrel turnip kohlrabi lettuce mushrooms parsnips peas radishes rhubarb scallions spinach sprouts turnips

Fruits

raspberries

strawberries

Season with

chives cilantro dill

oregano parsley sage

Summer
Summers heat is cooled by fresh fruits and vegetables. The season’s bounty is an
opportunity to freeze, can or dry summer’s surplus.

Vegetables

beets broccoli cabbage carrots cauliflower celery cucumbers eggplant endive fennel garlic green beans kohlrabi

lettuce mushrooms okra onions peppers potatoes radicchio scallions summer squash sweet corn tomatoes zucchini

Fruits

currants chokecherries gooseberries melons

plums raspberries strawberries

Season with

basil cilantro dill marjoram mint

oregano parsley sage savory tarragon

Fall
Late season fruits and vegetables grace the fall table with a colorful variety of squashes. Surplus produce can be stored for winter use.

Vegetables

beets broccoli Brussels -sprouts cabbage carrots cauliflower celeriac daikon fennel garlic greens - arugula beet bok choi chard collard cress dandelion

kale mustard sorrel horseradish kohlrabi lettuce mushrooms okra onions peppers potatoes pumpkins purslane rutabaga scallions shallots sweet potatoes turnips winter squash

Fruits

apples apple cider raspberries

plums late melons

Winter
Winter is a great time to combine canned, frozen, dried and stored produce with
products like locally grown grains and meats available all year round.

Vegetables

beets cabbage carrots celeriac daikon garlic horseradish Jerusalem Artichoke kale kohlrabi

leeks mushrooms onion parsnips potatoes rutabagas shallots sweet potatoes turnips winter squash

Fruits

apples apple cider

plums raspberries

Year Round

beef barley buckwheat butter cheese chicken corn meal dried herbs duck eggs flax goat

honey jams jellies lamb oats popcorn pork rye soybeans spelt turkey wheat

Modeled after NE Regional Food Guide, Wilkins and Bokaer-Smith, Cornell University, 1996.