FRUIT & VEGETABLES IN SEASON

Let your imagination run wild! Adding beans, sprouts, grains, nuts and seeds and more will take a salad bar beyond its lettuce and tomato image. Below is a list of different things that could be added to make a tantalizing salad bar.

But also don't forget about seasonality. Follow the links to find out more about when fruits and vegetables are in season in Ontario - which is important for nutrition, getting best buys and planning your salad bar.

Salad bar inspiration

Fruits and Vegetables in Season

Salad bar inspiration

Beans and Legumes:
Beans, Cannellini Beans, Green Beans, Kidney Beans, White Kidney beans, Lentils, Peanuts, Tofu, Chickpeas, Black beans, Pinto Beans, Lima BeansSprouts – mung beans, soybean, alfalfa, sunflower, Sugar snap peas, Etc.

Fruit:
Apples – Pink Ladies, Granny Smith, MacIntosh, , gala, red delicious, etc, Apricots – dried, fresh, Avocado, Bananas, Cantaloupe, Dates – deglet, Figs - black mission, green, Kalamata, dried, Grapefruit, Grapes - concord, globe, red, green, Honeydew Melon, Kiwi, Mango, Nectarines, Apricots, Oranges, Peaches, Pears, Pineapple, Plantain, Plums, black, red, Pomegranate, Raisins, Strawberries, Tangerines, Olives, grapefruits, Blueberries, Raspberries, Blackberries, Cherries, Watermelon, Etc.

Grains, Bread and Bread Making Ingredients:
Amaranth, Barley – Pearl, Carob powder, Corn, Kamut, Lentils, Millet – yellow, Oats, Quinoa, Rice - brown, brown basmati, Bread - Rye, Spelt, Wheat, Yeast, crackers, croutons, tortilla chips, Flat Breads – pita, naan, wraps, Pasta, Etc.

Nuts and Seeds:
Almonds, Brazil Nuts, Cashews, Chestnuts, Filberts, Flaxseed, Hazelnuts, Peanuts, Pecans, Walnuts, Sunflower, Pumpkin/Squash Seeds, Sesame, Soya nuts, Walnuts, Etc.

Seasonings, Condiments, Mushrooms, Etc.:
Basil- sweet, dried, Chili powder, Corn Starch, Cumin, Ginger, Horseradish, Mushrooms - oyster, dry, portabella, shiitake, Mustard Seed, Oregano, Parsley, Curry, Pepper - cayenne, red hot, Chipotle, Soy Sauce, Oils, Vinegars, Etc.

Vegetables:
Green/Yellow Beans, Bok Choy, Broccoli, Brussels Sprouts, Cabbage - bok choy, green, red, napa, savoy, Corn, Cauliflower, Celery, Chard, Chicory, Collard Greens, Cucumbers, Eggplant, Endive, Escarole, Fennel, Garlic, Kale, Lettuce – bib, iceberg, green leaf, red leaf, romaine, boston, mesculan mix, radicchio, watercress, Mustard Greens, Onions - red, Scallions, Spanish, yellow, Parsley - curly, straight or italian, Peppers - green bell, red bell, yellow bell, Potatoes – sweet, red, white, Radishes, Spinach, Squash - butternut, yellow, zucchini, spaghetti, acorn, hubbard, Swiss Chard, Tomatoes –grape, roma, italian, plum, Artichoke Hearts, Asparagus Tips, Beets, Carrots, Etc.

Note: Fruits such as tomatoes and eggplant are included with vegetables because they are more often considered and eaten as vegetables.

Here are a few links to get you thinking seasonally:

Foodland Ontario Fruit Availability guide

Foodland Ontario Vegetable Availability Guide

Foodland Ontario Fact sheets on Fruits and Vegetables

Fruit and Vegetable Best Buys and Seasonality from Toronto Public Health