How to Make Your Plate a Friend to the Planet

Why Eating Seasonally & Locally is a Game Changer

for You and the Planet

My first introduction to local food came during my time working in NYC. On a company tour, we discovered bees on the roof. Naturally, I had to ask why we had our own little bee farm. The answer was simple yet powerful: eating food from your local environment helps your body adjust to the specific elements you're exposed to, like air quality and climate. The honey those bees produced was more in tune with our immune systems because it came from the same place we lived, meaning when I added it to my tea, my body recognized it and used it to fight off germs more effectively.

That got me thinking—why not extend this idea to all the food I eat? By choosing local and seasonal produce, you're giving your body what it needs at the right time of year, in the environment it’s already adjusted to.

Implementing the habit of eating seasonally and locally comes with its pros and cons, and like any lifestyle change, there are challenges along the way. One of the biggest advantages is the health benefits—seasonal and local produce is often fresher, more nutrient-dense, and better suited for your body’s needs during that specific time of year. Additionally, you’re reducing your environmental footprint and supporting local farmers, which can give you that feel-good sense of contributing to your community.

5 Reasons to Eat Local and Seasonal

Here are some reasons why this shift in eating habits matters:

1. Boosts Your Immunity

Local honey isn’t the only superpower. Eating local produce exposes your body to the nutrients and environmental factors it’s already used to, giving you a natural immunity boost.

2. Support Local Farmers

When you buy from local farmers, you're getting the freshest possible produce while supporting your local economy. Plus, you’re reducing the carbon footprint from long-distance shipping.

3. Better Nutrition

Seasonal foods are picked at peak ripeness, meaning they’re fresher and packed with more nutrients than imported or out-of-season items.

4. It’s Eco-Friendly

Eating local means less reliance on transportation, packaging, and storage, which equals less pollution. You’re helping the environment by simply choosing what’s closer to home.

5. Reconnect with Nature

Eating seasonally allows you to connect with the natural cycles of food. It’s a chance to appreciate the variety and abundance of each season, while giving your body the foods it craves at the right time.

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However, some obstacles can make this shift a bit tricky. For starters, convenience plays a big role in our food choices. Grabbing out-of-season fruits or imported items from the grocery store is often easier than hunting down the nearest farmer’s market or finding local produce in big chain stores. Cost can also be a factor—local, organic, or seasonal products might have a higher price tag than mass-produced imports.

To overcome these hurdles, start small! You don't have to switch your entire grocery list overnight. Begin by swapping a few key items for local or seasonal alternatives, and get familiar with what's in season in your area. Farmer's markets are a great way to source affordable, fresh produce. You can also try joining a CSA (Community Supported Agriculture) or checking out local co-ops.

If availability is an issue, why not grow a small herb garden at home? It’s a fun, low-maintenance way to get started. Balance is key—do what you can within your budget and lifestyle. Every small step still counts toward a more sustainable and healthier you!

My little testimony: When I started managing my autoimmune disorder, I realized that my diet needed a seasonal overhaul. I used to eat whatever I wanted, whenever I wanted, but my body didn’t respond well to that. By embracing seasonal eating, I noticed a major improvement in how I felt. Now, I listen to my body and give it what it needs—at the right time of year.

For a handy guide to seasonal foods, check out: [Seasonal Food Guide](https://www.seasonalfoodguide.org/).

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Here are three autumn-inspired recipes for breakfast, lunch, and dinner, plus a cozy bonus snack, all featuring seasonal vegetables and fruits.

🍂 Breakfast:

Pumpkin Spice Oatmeal with Caramelized Apples

Ingredients

- 1 cup rolled oats

- 2 cups oat milk (or milk of choice)

- ½ cup pumpkin puree

- 1 tsp pumpkin pie spice

- 1 apple, thinly sliced

- 1 tbsp maple syrup

- 1 tbsp coconut oil or butter

- Toppings: Chopped nuts, cinnamon, a drizzle of maple syrup

Instructions

1. In a saucepan, combine oats, milk, pumpkin puree, and pumpkin pie spice. Cook over medium heat, stirring occasionally, until oats are creamy (about 5 minutes).

2. In a small skillet, heat coconut oil or butter, add apple slices, and cook until softened. Drizzle with maple syrup, cooking until caramelized (2-3 minutes).

3. Spoon oatmeal into a bowl, top with caramelized apples, nuts, and an extra dash of cinnamon. Enjoy!

🍁 Lunch:

Roasted Butternut Squash and Kale Salad

Ingredients

- 1 small butternut squash, peeled and cubed

- 1 tbsp olive oil

- Salt & pepper to taste

- 4 cups kale, stems removed, chopped

- ¼ cup pecans or walnuts, toasted

- ¼ cup crumbled goat cheese (optional)

- ¼ cup pomegranate seeds

Dressing

- 2 tbsp olive oil

- 1 tbsp apple cider vinegar

- 1 tsp Dijon mustard

- 1 tsp honey or maple syrup

- Salt & pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Toss butternut squash cubes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25 minutes, flipping halfway, until golden.

2. Massage kale with a bit of olive oil and a pinch of salt for 1-2 minutes to soften.

3. Whisk together the dressing ingredients in a small bowl.

4. In a large bowl, combine kale, roasted squash, pecans, goat cheese, and pomegranate seeds. Toss with the dressing and serve.

🍲 Dinner:

Hearty Mushroom & Root Vegetable Stew

Ingredients

- 1 tbsp olive oil

- 1 onion, chopped

- 2 garlic cloves, minced

- 1 cup carrots, chopped

- 1 cup parsnips, chopped

- 1 cup mushrooms, sliced

- 2 potatoes, cubed

- 4 cups vegetable broth

- 1 tsp thyme

- 1 tsp rosemary

- Salt & pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing until softened.

2. Add carrots, parsnips, mushrooms, and potatoes, stirring occasionally for 5 minutes.

3. Pour in vegetable broth, thyme, and rosemary. Bring to a boil, then reduce heat and let simmer for 30 minutes, or until vegetables are tender.

4. Season with salt and pepper. Serve warm with crusty bread.

🍎 Bonus Snack: Baked Pears with Cinnamon & Walnuts

Ingredients

- 2 ripe pears, halved and cored

- 2 tbsp walnuts, chopped

- 1 tbsp maple syrup

- ½ tsp cinnamon

- Optional: A dollop of yogurt or a scoop of vanilla ice cream for serving

Instructions

1. Preheat the oven to 350°F (175°C).

2. Arrange pear halves in a baking dish. Top with walnuts, drizzle with maple syrup, and sprinkle with cinnamon.

3. Bake for 20-25 minutes, until pears are tender and golden.

4. Serve warm with yogurt or ice cream, if desired.

These recipes are perfect for celebrating the flavors of fall and will warm up both body and soul! 🍁

Happy Eating,

Deborah Lafortune

Founder, The Green Bodega