Seasonal GF Eating Guide
The best naturally gluten-free foods for each season, and how to build your year around them.
One advantage of GF eating: it often pushes you toward whole foods. And whole foods taste best when they’re in season.
Here’s a seasonal guide to naturally GF eating.
Why Seasonal Matters
Better taste: Produce in season tastes better. Period.
Lower cost: Seasonal produce is usually cheaper.
More nutrition: Freshly harvested produce has more nutrients.
Less processed: Focusing on what’s fresh naturally reduces processed food.
Connection to land: Eating seasonally connects you to agricultural rhythms.
Spring
Best Produce
- Asparagus
- Artichokes
- Peas
- Spinach
- Arugula
- Radishes
- Strawberries (late spring)
- Rhubarb
Naturally GF Spring Meals
Light and fresh:
- Asparagus risotto (GF)
- Spring salads with fresh greens
- Pea soup
- Strawberry desserts
Focus on: Lighter cooking after winter heaviness. Fresh greens. Tender vegetables.
Spring Challenges
- Easter and Passover (see holiday articles)
- First barbecues of the year
- School ending events for kids
Summer
Best Produce
- Tomatoes
- Zucchini and summer squash
- Corn
- Bell peppers
- Cucumbers
- Berries (all types)
- Peaches and nectarines
- Watermelon
- Fresh herbs
Naturally GF Summer Meals
Grill everything:
- Grilled meats and fish
- Grilled vegetables
- Corn on the cob (naturally GF)
Fresh and raw:
- Caprese salads
- Gazpacho
- Fresh fruit desserts
- Smoothies
Focus on: Minimal cooking. Fresh produce as the star. Outdoor eating.
Summer Challenges
- Barbecues with shared grills
- Ice cream (check labels)
- Travel and vacation eating
- Hot dogs and hamburger buns (bring your own)
Fall
Best Produce
- Apples
- Pears
- Winter squash (butternut, acorn)
- Sweet potatoes
- Brussels sprouts
- Cauliflower
- Pumpkin
- Cranberries
- Pomegranates
Naturally GF Fall Meals
Warm and comforting:
- Butternut squash soup
- Apple-based dishes
- Roasted root vegetables
- Slow-cooked meats
Harvest flavors:
- Squash risotto
- Pumpkin in everything
- Apple desserts
Focus on: Warming foods. Longer cooking. Richer flavors.
Fall Challenges
- Halloween candy (check labels)
- Thanksgiving (see holiday article)
- Fall festivals and food events
Winter
Best Produce
- Citrus (oranges, grapefruit, clementines)
- Winter greens (kale, collards)
- Root vegetables
- Cabbage
- Leeks
- Stored squash and potatoes
Naturally GF Winter Meals
Comfort food:
- Soups and stews
- Braised meats
- Roasted root vegetables
- Citrus brightening everything
Warming:
- Slow cooker meals
- Bone broth-based dishes
- Hearty salads with winter greens
Focus on: Warming, nourishing foods. Longer cooking times. Cozy eating.
Winter Challenges
- Christmas and New Year (see holiday article)
- Cold and flu season
- Comfort food cravings
Year-Round Staples
Some things are always available and always GF:
Proteins:
- Meat and poultry
- Fish
- Eggs
- Beans and legumes
Grains/starches:
- Rice (all types)
- Potatoes
- GF pasta
Dairy:
- Cheese
- Yogurt
- Butter
Pantry:
- Olive oil
- Nuts and seeds
- Canned tomatoes
- Dried beans
Seasonal Meal Planning
How to Plan
- Check what’s in season
- Build meals around seasonal produce
- Add protein and GF starches
- Repeat with variations
Sample Seasonal Week (Fall)
Monday: Butternut squash soup + GF bread Tuesday: Roast chicken + roasted Brussels sprouts + rice Wednesday: Apple-stuffed pork chops + sweet potato Thursday: Cauliflower fried rice with leftover chicken Friday: Salmon + kale salad + quinoa Weekend: Slow-cooker beef stew with root vegetables
Everything centers on what’s best right now.
The Supermarket Trap
Year-round availability means we forget what’s seasonal:
- Winter tomatoes taste like nothing
- Out-of-season berries are expensive and bland
- “Fresh” produce may have traveled thousands of miles
Seasonal eating means:
- Better produce when it’s at its peak
- Acceptance of what’s not available
- Anticipation of what’s coming
Farmers Markets
Farmers markets force seasonal eating:
- Only what’s growing now
- Usually better quality
- Connection to local food system
- More likely to find naturally GF options
A Prayer for the Seasons
Lord, thank You for the rhythm of seasons.
For spring’s tender shoots, summer’s abundance, fall’s harvest, winter’s rest.
Help me eat with gratitude, the right food at the right time.
Amen.
Eating with the Earth
GF eating can feel restrictive. Seasonal eating can feel freeing:
- Working with nature, not against it
- Enjoying peak flavors
- Anticipating what’s coming
- Connecting to something larger
Let the seasons guide you. There’s wisdom in the rhythm.