Canada's Food Guide recommends that Canadians eat a variety of fruits and vegetables each day. Canadians have year-round access to a wide array of fresh fruits and vegetables thanks to improved growing, storage and distribution methods. Fruits and vegetable availability can vary from year to year, depending on growing conditions and transportation costs.

CPMA's Fruit and Vegetable Availability Guide

Use our Fruit and Vegetable Availability Guide to help you with menu planning and when purchasing fruits and vegetables for you and your family.

Fruits A to Z

This list contains nutrition, selection, storage and preparation information about a variety of fresh fruit.

Vegetables A to Z

Nutrition, selection, storage and preparation information about a variety of fresh vegetables.

Herb and Spice Guide

Cooking with herbs and spices is an easy way to complement the natural flavour of fruits and vegetables. Certain herbs and spices work best with certain types of food. Knowing which seasonings go with which foods can help you make the most of adding herbs and spices to your fruit and vegetable dishes.

Quick Herb and Spice Tips

  1. Dried herbs are three to four times stronger than fresh herbs. If a recipe calls for 1 tablespoon (15ml) fresh herbs, substitute 1 teaspoon (5 ml) dried and vice versa.
  2. Cut or chop leaves of fresh herbs finely. The more cut surface exposed, the more flavour will be released.
  3. Rubbing dried herbs between your fingers will expose more surface area and release more flavour.
  4. Delicate aromas and flavours of herbs can be lost with overcooking.
  5. Save a few of the most attractive herb leaves for sprigs to use as a garnish.
  6. Fresh herbs freeze easily. Wash, pat dry, and freeze in airtight containers.
    Don't thaw before adding to dishes as frozen herbs darken and become limp when thawed.