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Harvest Calendar

Harvest Calendar

Every month, discover which local products are in season at Metro. Learn how to prepare them and find out their nutritional benefits!


Ontario fiddleheads


These young fern shoots are picked in early spring before they unfurl and become inedible. They are named for their resemblance to the head of a fiddle and taste a little like asparagus.


Source of copper and vitamin A.


Fiddleheads are delicious in a savoury pie with eggs, ham and Gruyere cheese. Give it a try!

Ontario asparagus


As well as green asparagus, discover the fine, delicate taste of white asparagus and the fruity flavour of purple asparagus.


High in folate. Source of beta-carotene, vitamin K and iron.


Cook in the oven for 10 minutes with a drizzle of olive oil, a sprinkle of salt and some breadcrumbs. They will be crispy and delicious!

Ontario rhubarb


Although we tend to treat it like a fruit, rhubarb is actually a vegetable. It tastes both sour and sweet and makes for the perfect ingredient in pies, jams and desserts.


Important source of fibre. Source of vitamin K and calcium.


Roast rhubarb segments with brown sugar for a treat that’s both caramelized and slightly sour. Perfect as a dessert or a topping for meat, chicken and even foie gras!


Lettuce (Boston, iceberg, romaine, curly...)


Curly, Boston, chicory, lamb’s lettuce, romaine, iceberg, arugula… Ontario lettuce comes in many varieties. Low in calories and high in aroma and textures, there’s a lettuce for every occasion!


High in antioxidants Source of vitamins A, K and C.


Use large leaves that aren’t too tough to replace pita bread, tortillas or rice sheets when making wraps and rolls. The perfect healthy crunch!

Ontario strawberries


Strawberries belong to the rose family, and they’re the only berry whose seeds are found on the outside of the fruit. We eat strawberries for their healthy benefits—and delicious taste!


High in antioxidants and vitamin C.


Strawberries pair well with flavours that don’t normally go with fruit. Try them with fresh basil, ground pepper or a thin drizzle of balsamic vinegar.


Ontario spinach


Depending on the spinach variety, the leaves can be wrinkled, flat, oval, round, or even triangular. But they all have one thing in common: mature spinach has a deeper colour and tastes more intense than a younger plant.


Source of iron, vitamin A, folate, and vitamin K. Rich in antioxidants. Low in calories.


For Moroccan spinach, cut the leaves into small pieces and simmer with garlic, olives, spices, lemon confit, and a little bit of tomato paste. Add a drizzle of olive oil right before serving and some bread for dipping.



Now available in a variety of colours, which means we have plenty of shades and variety to choose from! Green and orange cauliflower are sweeter than white. The purple variety has a delicate flavour.


Excellent source of vitamin C, folic acid and potassium. Source of vitamin B6 and niacin. High in antioxidants.


Purée with a drizzle of lime juice for a delicious side dish at a BBQ! Or grate and use to replace rice in almost any recipe. Simply steam or boil and mix in with your favourite ingredients!

Ontario broccoli


Broccoli is bursting with vitamins and anti-cancer properties. Eat to your heart’s content!


Excellent source of vitamins C and K. High in antioxidants.


No more waste! Once peeled, broccoli stems are delicious in sautés, cooked in foil or simply fried in a little olive oil.

Cabbage (green, red, Chinese, savoy...)


Green, red, Chinese, curly… Cabbage can be cooked in a hundred different ways. It’s the perfect ingredient for simple and gourmet meals alike!


High in antioxidants. Source of vitamin C and folic acid.


Not only does cabbage go great in salads, soups and simmered meals, it’s also delicious braised with red wine and a drizzle of maple syrup.

Ontario celery


Perfect for adding some crunch to the menu, Ontario celery is available from the end of July to early November. Lots of time to enjoy!


Low in calories. Excellent source of vitamin K when cooked.


Celery leaves are edible and perfect for adding flavour to broths, casseroles and green salads.



Potatoes are versatile and nutritious and can easily play the starring role on our plates. They’re worth rediscovering!


Source of fibre, vitamins and minerals. Source of over 10 nutritional elements (with skin).


Make a potato salad using dressing made with olive oil and maple syrup. Easy and irresistible!

Red and yellow onions


Green onions are both a citrus fruit and a vegetable—and a staple pantry ingredient. You can eat them raw or cooked, winter or summer!


Source of antioxidants and sulfur compounds.


Cut finely lengthwise, green onions make a great addition to Vietnamese chicken sandwiches. Add julienned carrot and some coriander for a nutritious, delicious meal!

Ontario cucumber


Fresh, juicy, light, and crunchy… Cucumber is the perfect summer veggie to enjoy the taste of home!


Low in calories. Source of vitamin K (with peel).


Did you know cucumber can be cooked just like zucchini? Delicious sautéed with fresh chives!

Ontario beans


Take advantage of Ontario beans at the beginning of harvest season—in the spring—when they’re at their most delicate and tender. Yellow beans are sweeter, whereas green beans are slightly bitter.


Source of iron and folate. Rich in fibre.


Make a fresh bean salad with tomatoes, lemon juice, chopped mint leaves and a dollop of Greek yogurt.

Ontario raspberries


Ontario farmers are right to be proud of their raspberry crops, which come in a dozen or so varieties—including red, yellow and even black. You can find them on shelves from July to October.


High source of antioxidants. Good source of manganese High in fibre.


Raspberries make a great sauce that pairs well with everything from pork medallions to duck magret.

Ontario cantaloupe


Sweet, juicy and flavourful… Ontario cantaloupe is ripe with taste! Since it hits grocery shelves when ripe, cantaloupe is perfect to eat as soon as you get home!


90% water Low in calories.


For a delicious sorbet, freeze cantaloupe, then run through a food processor. Add a drizzle of honey and some yogurt and you’re done!


Ontario corn on the cob


High in slow carbohydrates and fibre.


For a happy hour filled with sunshine, make a dip using fresh corn kernels, bacon, mozzarella cheese, fresh basil and a little jalapeño pepper. Serve with nachos!

Ontario blueberries


It wouldn’t be summer in Ontario without local blueberries! Like its European counterpart, the bilberry, these sweet berries are among the highest in antioxidants!


High in vitamin C and antioxidants. Source of potassium, sodium and fibre.


Blueberries aren’t just good for dessert—they also pair perfectly with salty dishes. Delicious in a fig chutney or with maple sauce drizzled over pork tenderloin!

Ontario peppers


Discovered in Cuba by Christopher Columbus’s doctor, peppers come from the same family as tomatoes and eggplant. Green, yellow and red peppers are actually the same vegetable at different stages of ripeness.


Excellent source of vitamin C.


Grilled peppers make a delicious soup. Add a touch of oregano and rosemary to bring out their full flavour.

Ontario leafy carrots


Brown, yellow, orange, white… Whatever their colour, Ontario carrots are a hit with young and old alike!


Excellent source of vitamin A. Source of vitamin K. High in beta-carotene.


Once carrot leaves are well washed, they are a delicious addition to chowders and vegetable soups.

Tomato (cherry, forest, clusters, miniature...)


Cherry, miniature, in clusters… There’s nothing like tomatoes bursting with sunshine! Take full advantage of this fruit with a thousand uses.


Source of antioxidants, notably lycopene. Source of vitamins A and C.


Make a quick salsa with fresh tomatoes, diced onions, chopped coriander, lime juice, and salt and pepper. Perfect with chips—as well as white fish!

Ontario leeks


From the same family as garlic and onions, leek has a more subtle and delicate taste. It can be eaten raw or cooked—any season!


Good source of fibre. High in antioxidants and sulfur compounds.


On a buttered baguette, add ham and leek cut into rounds. Then finish with cheese slices and warm in the oven a few minutes for a delicious lunch.

Brussels sprouts


Like all vegetables in the cabbage family, Brussels sprouts are filled with anti-cancer properties. They can also withstand Ontario’s fall frosts, which means they can be harvested from late August to the end of November.


Excellent source of vitamin C, folic acid and potassium. Antioxidant properties.


Make Brussels sprouts au gratin with lardon, tomato pieces and nutmeg. It’s sure to win everyone over!

Ontario peppers


Discovered in Cuba by Christopher Columbus’s doctor, peppers come from the same family as tomatoes and eggplant. Green, yellow and red peppers are actually the same vegetable at different stages of ripeness.


Excellent source of vitamin C.


Grilled peppers make a delicious soup. Add a touch of oregano and rosemary to bring out their full flavour.

Ontario eggplant


Eggplant originally comes from India. It is very popular in Asian cuisine.


The skin is high in antioxidants—especially if brightly coloured.


Eggplant adds texture to vegetarian dishes. No need to sweat the eggplant, unless you’re making it au gratin. Just cut into thin strips to make spinach and ricotta cannelloni.




There are about 7,500 varieties of apples in the world, each with its own colour, texture and taste—from sour to sweet.


Rich in antioxidants and potassium. Source of soluble fibre.


Thinly slice Ontario apples, sprinkle with sugar and cook in the oven on low heat for about four hours. Makes a delicious crunchy snack!

Ontario pumpkin


Pumpkins don’t just make great jack-o’-lanterns. This delicious squash can be enjoyed all year long!


High in beta-carotene. Source of provitamin A.


Want to try something new? Cut pumpkin into thick slices, dip in olive oil and grill on the BBQ. Delicious!

Ontario butternut squash


Easily recognizable by its elongated pear shape, butternut squash can be enjoyed all year round. Its sweet taste and velvety texture make it a versatile food that can be used in everything from soups to dessert.


High in beta-carotene.


Butternut squash pairs well with cinnamon, nutmeg and ginger. For a stunning side dish, cut into cubes and cook in the oven with a sprinkle of brown sugar, pepper and cinnamon.

Ontario cranberries


Red and white cranberries are a perennial plant that’s perfectly suited to our climate. Ontario is the third-largest cranberry cultivator in the world!


Source of vitamin C. Very high in antioxidants.


Delicious in desserts, salads and couscous, as well as sautéed with Brussels sprouts and walnuts for an irresistible side dish!