Eating with the seasons is one of the simplest ways to eat better in Ottawa. Local produce picked at its peak is fresher, often cheaper, and at its nutritional best. Our region's growing season runs roughly May through October, with cold-storage staples carrying us through winter. Here's a dietitian's look at what to buy when, and how to make the most of the markets around Ottawa and Gatineau.
Why eat with the seasons
There are a few real reasons seasonal eating lands on your plate better.
- Freshness and nutrients. Produce picked ripe and sold locally spends less time in transit, so it keeps more of its vitamins and flavour.
- Better prices. When something is in peak local supply, it's usually cheaper. Stock up and freeze the surplus.
- More variety over the year. Rotating with the seasons naturally gives you a wider range of nutrients than eating the same few things year-round.
- Supporting local farms. Buying in season at a market or farm stand keeps your food dollars close to home.
Month-by-month: what's in season around Ottawa
Our local season runs roughly May through October, with cold-storage staples carrying us through winter. Exact timing shifts a week or two each year with the weather.
- May. Asparagus, rhubarb, green onions, radishes, and the first greens and herbs. Greenhouse tomatoes and cucumbers too.
- June. Strawberries arrive (the big one), plus asparagus, peas, spinach, lettuce and early greens.
- July. Strawberries continue, then raspberries, sweet cherries, zucchini, beans, peas, new potatoes, cucumbers and early tomatoes.
- August. Peak abundance: sweet corn, tomatoes, peppers, blueberries, raspberries, beans, cucumbers, summer squash, garlic and early apples.
- September. Apples and pears come into their prime, plus squash, pumpkins, peppers, leeks, broccoli, cauliflower and late tomatoes.
- October. Apples, pears, squash, pumpkins, root vegetables (carrots, beets, parsnips), Brussels sprouts, cabbage and kale.
- November–April (cold storage). Local apples, carrots, beets, onions, potatoes, squash and cabbage keep well and stay available through winter.
Spotlight: what's at its peak right now
Local Ontario and Quebec strawberries arrive in June; asparagus peaks in May and early June. Through summer, expect peas, leafy greens, zucchini and tomatoes; late summer and fall bring corn, peppers, squash and apples.
Ottawa Valley and Outaouais farms, plus the wider Ontario and Quebec growing regions.
Berries are rich in fibre and antioxidants; asparagus adds folate. Both taste a lot better in-season and local than shipped from far away.
- Strawberries. Eat fresh, blend into smoothies, or freeze at peak for winter.
- Asparagus. Roast or grill with olive oil; add to omelettes, pasta or grain bowls.
- Buy extra and freeze. Wash, dry and freeze berries on a tray, then bag them once solid.
A few Ottawa-area farms to visit
Pick-your-own and farm-stand spots near the city, great for buying at peak and freezing the surplus. Call ahead or check the site for what's ready, since timing shifts with the weather.
Pick-your-own berries plus a farm market, with nine-plus berry varieties, cucumbers, tomatoes, peppers, corn and garlic. ~25 min south of downtown.
📍 5714 Fourth Line Rd, North Gower, ONVisit websiteFamily farm since 1920. Pick-your-own strawberries, raspberries and blueberries (mid-June into July), pumpkins in fall, sugar bush in spring.
📍 1865 O'Toole Rd, Cumberland, ONVisit websiteThird-generation farm. Asparagus and rhubarb (May–June), strawberries (June), corn and pumpkins later in the season.
📍 1399 St. Joseph Blvd, Orléans, ONVisit websitePick-your-own strawberries and raspberries, typically late June into July.
📍 5740 Richmond Rd, Nepean, ONView on Google Maps
Common questions
- What fruits and vegetables are in season in Ottawa right now?
- In early summer, look for asparagus, rhubarb, strawberries, peas and early greens. The local season runs roughly May to October; see the month-by-month list above for what's typically available when. Exact timing shifts a week or two each year with the weather.
- Where can I pick your own fruit near Ottawa?
- Several farms within about 30 minutes of the city offer pick-your-own, including Rideau Pines Farm in North Gower, Proulx Maple & Berry Farm in Cumberland, Orléans Fruit Farm, and Richmond Nursery in Nepean. Berries are usually ready from mid-June through July; call ahead or check the farm's site, since timing depends on the weather.
- What's available locally in winter?
- Through winter, local cold-storage staples like apples, carrots, beets, onions, potatoes, squash and cabbage keep well and stay available at markets and grocery stores, even when nothing is growing in the field.
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From your dietitianLetting the season pick a few items on your grocery list is one of the easiest ways to eat fresher and spend less, with no special diet required.
Rana Daoud, R.D.
