Cooking Local

Tomatoes, squash, garden pesto and local cheese tossed with pasta.

Eating more local, whole foods can sometimes be daunting because in our fast paced world relies on convenience and quantity over nutrition and connection. Spending hours in the kitchen is not everyone's idea of fun nor is it practical for busy families and on-the-go professionals. However, with a few quick strategies, cooking local food can become a great habit that helps you eat healthier meals, support local producers, be more connected to your food sources and see mealtime as a great opportunity to slow down and be present. Don't forget, what we eat is what fuels us to be our best for our loved ones, at work, and at play!

We recommend starting small and seasonal. Choose one meal a week to cook using mostly local ingredients or make a swap of one item per meal you cook at home to a local food. Focus on what's in season as it will be fresh and abundant. You can learn a few versatile, flexible recipes like stir fry, grain bowls or soups that can be adapted to seasonal produce. And if meat is part of your diet, we highly recommend choosing local, sustainably raised meat, even if that means eating it less often. Quality over quantity is the key to healthy balanced meals.

Give yourself grace as one week may feel like you have lots of time to cook and the next not so much. Take advantage of surplus time to preserve the harvest of local foods and extend their use into the off season or use in those weeks when you are short on time. Nothing beats pulling a homemade container of stir fry out of the freezer and heating it up for a convenient, yet satisfying meal when you are short on time!

Read on for some general guidelines and seasonal meal plans. For detailed recipes and inspiration check out our Mindful Nourishment Matters Pinterest page with recipes and ideas!

GENERAL GUIDELINES for Cooking Local

1. Build Meals Around Seasonal Produce

• Check what’s in season locally (e.g., at a farmers market or using a seasonal chart).

• Choose 3–5 key veggies/fruits each week and base your meals around them.

2. Use Flexible Meal Templates

These meal types are adaptable to whatever’s in season:

• Grain bowls (grains + veggies + protein + sauce)

• Stir-fries (quick-cook veggies + protein + sauce over rice/noodles)

• Soups & stews (great for root veg, greens, and beans)

• Salads (raw/roasted seasonal veggies with dressing + toppings)

• Sheet pan meals (roasted seasonal veggies with protein)

• Tacos/wraps (grilled veggies + beans/meat + salsa/slaw)

• Egg dishes (eggs + veggies + cheese + herbs)

3. Prep Once, Mix & Match

• Roast or steam a batch of seasonal veggies at the start of the week.

• Cook grains (rice, quinoa, barley) in bulk.

• Make one or two sauces (e.g., tahini lemon, chimichurri, peanut sauce).

BATCH-PREP IDEAS FOR THE WEEK

Task	Example
Roast a tray of root veggies	Carrots, beets, potatoes for bowls and sides
Make a pot of soup	Lentil or root veg soup for lunches
Hard-boil eggs	Quick protein for salads and bowls
Cook grains	Barley, quinoa, or brown rice
Prep a dressing or sauce	Honey-mustard or garlic yogurt sauce
Wash and store greens	Keep spinach and lettuce fresh for fast use

Local greens, carrots and onions make a colorful, healthy and fast stir fry.

SEASONAL MEAL PLAN TEMPLATE

SPRING

Seasonal Produce: Asparagus, radishes, spinach, peas, green onions, lettuce, carrots

• Grain Bowl: Quinoa + sautéed asparagus + peas + lemon-tahini dressing + soft-boiled egg

• Stir-Fry: Bok choy, snap peas, carrots, tofu + ginger-garlic sauce

• Soup: Spring minestrone with spinach, carrots, peas, white beans

• Salad: Lettuce, radishes, green onions, feta, sunflower seeds + vinaigrette

• Frittata: Eggs + asparagus + goat cheese + herbs

SUMMER

Seasonal Produce: Tomatoes, zucchini, peppers, cucumbers, eggplant, corn, basil, berries

• Grain Bowl: Farro + grilled zucchini & corn + cherry tomatoes + pesto

• Stir-Fry: Summer squash, peppers, eggplant + basil + soy-lime sauce

• Cold Soup: Gazpacho with tomatoes, cucumber, onion, herbs

• Salad: Tomato, cucumber, peach, mozzarella + balsamic

• Wraps/Tacos: Grilled veggies + beans + avocado + cilantro slaw

FALL

Seasonal Produce: Kale, sweet potatoes, apples, broccoli, cauliflower, squash, beets

• Grain Bowl: Brown rice + roasted sweet potato + kale + tahini dressing

• Stir-Fry: Broccoli, cauliflower, carrots + chicken/tofu + miso glaze

• Soup: Butternut squash or lentil soup with herbs

• Salad: Kale, roasted beets, apple, walnuts + apple cider vinaigrette

• Sheet Pan: Roasted root veggies + sausage or chickpeas

WINTER

Leek and swiss quiche with local greens-simple, healthy and delicious!

Seasonal Produce: Cabbage, carrots, potatoes, onions, winter squash, leeks, hardy greens

• Grain Bowl: Barley + roasted squash + sautéed greens + spicy yogurt sauce

• Stir-Fry: Cabbage, carrots, onion, tofu + garlic chili sauce

• Soup: Hearty cabbage & potato stew or leek & white bean soup

• Roasted Veg Salad: Warm salad with roasted carrots, quinoa, greens, and lemon dressing

• Savory Pie: Root veggie pot pie with a whole grain crust

BONUS TIPS FOR LOCAL EATING

• Preserve extras: Freeze berries, chop & freeze herbs, can tomato sauce, pickle cucumbers.

• Store smart: Keep greens in damp towels, root veg in cool/dark areas.

• Stay flexible: Use “whatever’s fresh” as your main inspiration, not strict recipes.