We often treat eating well and saving money as opposing goals, but seasonal eating solves both. Focusing on local, peak-season spring crops isn't just better for your gut microbiome; it's the single easiest way to insulate your bank account against rising food costs.
Seasonal produce is often more affordable because it is available in larger quantities and does not need to travel long distances to reach consumers.
Knowing what is in season, shopping strategically and planning meals around what is available can make a noticeable difference to the weekly grocery bill.
The team at Herbalife Nutrition said there is something instinctive about eating according to the natural cycle of produce.
“Fresh produce is fresher when it comes straight from the farm without travelling thousands of kilometres to reach its final destination,” they said. “Unprocessed fresh foods are packed with flavour and are free from additives, meaning that you are getting a delicious dose of necessary vitamins and minerals with every bite.”
The benefits go beyond flavour and price. Seasonal foods can also contribute to a varied diet that supports overall health.
They explained that the microbiome, the community of microorganisms living in and on our bodies, is constantly changing. Eating a varied diet that includes fresh seasonal produce can help provide the fibre and nutrients needed to support digestive health.
Cost remains one of the biggest reasons to make seasonal eating part of your grocery routine. When a crop is plentiful, prices tend to fall. Buying foods outside their natural growing season can mean paying more for the same product.
“When foods are readily available, they become a lot cheaper,” they said.
“Alternatively, when foods are not in season, you will pay more for the same item. So eating seasonal foods can help you save money in the long run.”
For spring, shoppers can focus on affordable vegetables such as spinach, lettuce, carrots, radishes, spring onions and leeks. These ingredients can be used across several meals, making it easier to buy in larger quantities without letting food go to waste.
Shopping at farmers' markets can also help reduce costs. Local growers may offer competitive prices because the produce has a shorter journey from farm to customer. Visiting towards the end of market hours may also present opportunities to find discounted produce as vendors try to sell what remains.
The key is to plan meals around what is affordable rather than deciding on meals first and then buying the ingredients. A bag of spinach can become part of an omelette, a grain bowl or a pasta dish.
Carrots and radishes can add crunch to salads while spring onions can bring flavour to soups, rice dishes and eggs.
Preserving produce is another way to make seasonal shopping work harder. Greens can be blanched and frozen for later use. Herbs can be blended with a little oil and frozen in ice cube trays, ready to add to soups or sauces.
Radishes and red onions can also be pickled in vinegar and sugar to extend their shelf life.
Simple meals can make seasonal produce go further. Eggs combined with spinach and herbs make an affordable breakfast. Brown rice or barley topped with grated carrots and sliced radishes can form a filling lunch.
For dinner, potatoes and leeks can be turned into a simple soup with spring onions or chives.
There are also easy swops that can lower the cost of a shop. Instead of buying pre-washed salad leaves, choose whole lettuce heads, which often last longer. If a particular vegetable is expensive, look for a similar seasonal option that offers more food for the same price.
“By sourcing fresh produce locally, transport costs decrease, and so do the carbon emissions,” they said.
lutho.pasiya@nationalmg.co.za