What’s in Season?

young woman shopping at the market holding a cauliflower

Submitted by Lauren Kapphan, RD

With spring in full swing and summer fast approaching, now is the best time for Canadians to start enjoying in-season* produce.  And that includes those living with kidney disease, who can benefit from making fruits and vegetables a part of their daily diet. Seasonal eating means buying and eating produce at the time of year that it is grown and harvested. This usually means that the fruits and vegetables you purchase are at their freshest and of the best possible quality. As well, they may be more widely available (for example, both at the grocery store and at your local farmer’s market), and the selection may be more plentiful. In-season fruits and vegetables also tend to be less expensive than their out-of-season counterparts – one huge bonus for the savvy grocery shopper!

Here are some low-potassium fruits and vegetables to be on the lookout for this month and next:


  • Fruits: rhubarb, strawberries, and cherries
  • Vegetables: fiddleheads, green beans, cauliflower, Chinese broccoli, summer squash, peas, radishes, lettuce, and cucumbers


  • Fruits: blackberries, raspberries, blueberries, Saskatoon berries, peaches, plums, and watermelon; rhubarb, strawberries, and cherries remain in season
  • Vegetables: peppers, corn, and zucchini; green beans, cauliflower, Chinese broccoli, summer squash, peas, radishes, lettuce, and cucumbers remain in season

Need some inspiration? Cauliflower can be a delicious and versatile addition to your produce drawer.    Below are three ways to enjoy this yummy spring vegetable:

#1: Raw

Chopped, raw cauliflower is an excellent snack that can be prepared ahead of time and refrigerated. Enjoy on its own or served alongside sliced cucumber and radishes with your favorite dip. There are many great dip recipes on the Kidney Community Kitchen. You can find them by filtering the recipes by ‘Meal Type’ and choosing the Dips & spreads option.

#2: Riced

Pulsing cauliflower florets in a food processor or grating them by hand can result in a rice-like appearance and texture. For best results, sauté on your stovetop with herbs and spices, and enjoy as a side dish.  https://www.davita.com/diet-nutrition/recipes/vegetables/cauliflower-rice

#3: Oven-roasted

This is my favourite way to prepare cauliflower! Cauliflower florets can be baked with your favourite herb or spice combination for a tasty side dish; see our recipe for Roasted Cauliflower with Rosemary here: https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/roasted-cauliflower-with-rosemary-2/. If you like a little spice, you can also toss baked cauliflower florets in buffalo sauce for a satisfying snack; see our recipe for Spicy Buffalo Cauliflower Bites here: https://www.kidneycommunitykitchen.ca/kkcookbook/recipes/spicy-buffalo-cauliflower-bites/ .

Whether it’s cauliflower or another fruit or veggie, you won’t regret taking advantage of what’s in season this spring and summer!

*In-season produce may vary depending on your location and access to fresh fruits and vegetables in your area.