Swiss seasonal calendar for the entire year
The apple is Switzerland’s favourite fruit – we eat more than 16 kg per person each year, either raw, as juice or dried. How well apples can be stored depends on the variety, but they are all best kept at a temperature of between 0 and 5 °C in a dark place with a high humidity. Apples can quickly go bad at room temperature.
Apricots contain more provitamin A than any other fruit. Fresh or cooked, apricots are used in fruit salad, compotes, jam and cakes and, in distilled form, as schnapps. Since the kernels contain prussic acid, adults should not consume more than two kernels per day.
Originally from North America, the aronia berry copes well with a harsh, cool climate. It has a sweet-tart taste and most people only enjoy it in processed form. It is suitable for jams, juices or as a smoothie ingredient.
The artichoke has a number of different healing properties – it stimulates the appetite, aids digestion and is reputed to lower cholesterol levels. This is why it can frequently be found in teas or tinctures. Its gentle bitterness also stimulates the liver and gallbladder. Artichokes are only produced in very small quantities in Switzerland, however.
Green and white asparagus are only in season for a short time at the start of summer. This vegetable can be boiled, fried and steamed and is also suitable for grilling. Asparagus is best eaten quickly – it will keep for a few days in the fridge (with the “feet” wrapped in a damp cloth). The high price of asparagus is due to the fact that the plant can only be harvested in its third year. Green asparagus has a stronger taste and contains more vitamins and minerals than white asparagus.
The autumn turnip is used in Switzerland’s “Räbeliechtli” turnip lantern processions. Earlier on, these turnips were carved and used to light up the way to the village church for the harvest festival service. This gave rise to the turnip processions as we know them today. Ideally, the parts of the turnip removed during carving are used in a soup with other vegetables to warm people up after the procession.
Fresh or dried, basil can be used almost anywhere in the kitchen. Basil tastes especially good with tomatoes and is almost always to be found in pesto. It loses most of its flavour when dried. If you grow basil yourself, you should harvest it in such a way that new shoots can grow in the leaf axils. Basil seeds can be used in the same way as chia seeds.
The Batavia lettuce is a cross between a butterhead and an iceberg lettuce. It remains crisp for a long time, even with dressing. Its red and green variants also add colour to your plate.
In Switzerland, fresh or dried bush and pole beans are a staple ingredient of the traditional “Bernese Platter”. A kilogram of fresh beans is equivalent to around 100 g of dried beans – with the price being more or less the same. You can cook beans, dry them or freeze them (after first trimming and blanching them). They are particularly suitable for wok dishes, vegetable salads, as a vegetable side dish, for casseroles and even for grilling.
This vegetable, rich in carbohydrates, is a classic winter vegetable providing vitamins and nutrients during the cold months. Whether raw or cooked, as a salad or a steamed vegetable, beetroot adds colour to any dish. Cooked beetroot can be rubbed under cold running water and most of the skin will come off by itself.
Bell peppers contain more vitamin C than any other vegetable. In Switzerland, people eat more than five kilos of these green, yellow or red vegetables every year. They can be eaten raw, steamed, grilled or puréed. They shouldn’t be stored in the fridge but in a dark, shady place like the cellar. Green peppers are actually not yet ripe – they only turn yellow, orange or red later. Despite this, they can still be eaten. They have a more bitter taste, while the red/yellow/orange peppers are sweeter.
Black salsify can be prepared in the same way as asparagus. You can remove the peel from the raw vegetables with a vegetable peeler, or boil the black salsify in salted water. You should wear gloves to do this as the juice from the salsify will stain your hands. Once peeled, the roots will also turn brown, which is why you should rapidly immerse them in lemon water. This vegetable contains key minerals and vitamins and is easy to digest.
These juicy berries can be enjoyed fresh or in a cake, as jam/compote or even as schnapps or liqueur. The fresh fruits can easily be frozen. Blackberry leaves are a popular tea – the fermented leaves can be drunk as a caffeine-free alternative to black tea.
Blueberries can be eaten fresh, cooked in the form of compote or jam, or enjoyed in smoothies or juice. Dried blueberries can be bought at a pharmacy. This medicinal plant has anti-inflammatory properties, especially for inflammation in the mouth (gargle with blueberry tea or diluted juice) and for digestive problems. The antioxidants in blueberries also make them into a native superfood.
This green sibling of the cauliflower contains just as much protein as its relative. A 250 g portion per person will provide 5 g of protein. Broccoli can be used in a variety of ways – including in soups and gratins, roasted or steamed, and it can also be eaten raw, such as with a dip. Not only the florets but also the stem is edible, and some people even prefer this.
Brussels sprouts with their cabbage flavour and slightly bitter taste definitely have their fans. They can be enjoyed as a salad or vegetable side dish and can easily be frozen (after trimming and blanching). Wrapped in a damp cloth, they keep for up to a week in the vegetable drawer of the fridge.
Switzerland’s most popular vegetable, the carrot, can be eaten raw in salads and snacks, served as a vegetable side dish and even used in sweet creations (carrot cake). To store carrots, you should remove the plastic bag, wrap them in a damp cloth and place them in the vegetable drawer of the fridge. If you buy unwashed carrots, you should store them as they are and only wash them just before they are eaten.
Catalogna looks a bit like dandelion leaves and adds a touch of bitterness to salads and hot dishes. It has health benefits for digestion and blood vessels and also contains key minerals and vitamins.
Versatile and quickly prepared, cauliflower can be steamed, roasted, baked, deep-fried, breaded, used in salads or soups, marinated or grilled, and will be ready in about 20 minutes. It similarly tastes delicious raw, such as for a vegetable dip. Cauliflower also contains more protein than other vegetables.
The sweet, spicy flavour of celeriac derives from the essential oils it contains. We use celeriac raw, as juice, boiled, fried, steamed, baked, in stews, soups or as a sauce base. The vitamins and minerals help us get through the winter – and eating celeriac can also brighten our mood and have a calming and detoxifying effect.
This medicinal plant is taken in the form of tea for stomach and intestinal problems as well as for inflammation. It is also an ingredient of ointments and used as an oil.
When cherries are available, it means that summer has arrived. Rich in phytochemicals, they combat inflammation and can help with high blood pressure, gout and dementia. We enjoy them fresh, cooked as compote or jam, or in the form of juice. Sour cherries can also be readily processed, with their acidity producing a delicate jam or syrup.
Chickpeas, served as a side dish with carbohydrates and proteins, are a staple food in many places. They are bought either soaked or dried, with dried chickpeas needing to be soaked before cooking. They can be eaten roasted like nuts, processed into different pastes (e.g. hummus) or used in stews, salads or as flour. Their name derives from the Latin name “cicer” and the French “chiche” but could also refer to the noise that chickpeas make as they are soaked.
Belgium’s national vegetable can be eaten raw in salads or as a vegetable with a dip, and can also be steamed or used in casseroles or quiches. It’s important to store it in the dark, otherwise it will go green and become very bitter. Chicory roots can be used to make a coffee-like drink.
Chinese cabbage is particularly suited to wok dishes and casseroles but can also be eaten raw in salads. In Korea, fermented Chinese cabbage is known as kimchi and is served as an accompaniment to hearty dishes.
The only part of this culinary herb that is used are the tubular leaves that grow above ground. These are added fresh to salads, soups, egg dishes or mayonnaise. Chives freeze well but should not be dried on account of their mild flavour.
Cicorino rosso goes well in all kinds of salads with its striking red and white colours. Soaking it in warm water makes it less bitter. It is precisely this bitterness, however, that can add a pleasant “twist” to dishes. The cicorino rosso can also be eaten cooked as a vegetable side dish, used in wok recipes or served with pasta in combination with mushrooms and fresh cheese.
Whether you like coriander or think it tastes like soap will depend on your genetic make-up. It’s not a question of taste! Coriander is used as a spice in dishes with an Asian touch to give them their typical flavour. The finely-chopped roots can similarly be used in wok dishes or casseroles. We’re also familiar with coriander fruits (“seeds”) as a spice, especially as an ingredient of gingerbread spice.
This classic summer vegetable can be eaten raw but is usually roasted, grilled or boiled. It will keep for up to a week in the vegetable drawer of the fridge. If salt is only added to it after cooking, it will stay crunchy. Yellow or striped variants add colour to a dish. The flowers are also edible and can be deep-fried, for example.
The cranberry, which is related to the blueberry, has a tart flavour and is a popular accompaniment to game dishes. Cultivated cranberries are gradually being replaced by the American mossberry.
Cress is uncomplicated and easy to care for. It doesn’t even need soil to thrive. It will also germinate on cotton wool. Light and water provide it with sufficient nutrients to grow. Cress can be added to dishes, either raw or cooked, to give them a spicy piquancy. As home-grown seedlings (after about seven days), they are an interesting addition to food in late winter, particularly when you’re craving fresh greenery.
This medicinal plant can be used, either fresh or dried, to prepare teas, to add flavour to a fruit salad and as a garnish. It is reputed to help with menstrual cramps and provide relief for flatulence and other stomach troubles.
Cucumbers are familiar as a component of salads, as a vegetable for dipping or, in their smaller variety, as gherkins pickled in vinegar or sweet-sour gherkins. They are also eaten cooked in Asian cuisine. Many people peel cucumbers and remove their seeds – but this is not usually necessary. The peel also contains considerable amounts of minerals and vitamins, as well as fibre. Eating the peel also reduces food waste.
This so-called “cucumber herb” has similar properties to fennel or aniseed and settles the stomach. It’s the essential oils it contains that have the cramp-relieving effect. If you want to preserve this herb, freezing is preferable to drying, since too much is lost through its fine branches during drying.
The aubergine or eggplant comes in various shapes and colours. The long, dark, white and striped varieties are the most familiar ones in Switzerland. Only varieties that are low in solanine can be eaten raw, otherwise aubergines are best fried, grilled, boiled or breaded – whatever is to your taste. This vegetable features particularly prominently in Mediterranean cuisine and is also used in Asian dishes (Thai aubergine). Aubergines can additionally be prepared as a dessert. To do this, boil the soft flesh, without the skin, in sugar water.
The elderberry can be used in many different ways – syrup from the flowers or berries, as well as compote or juice. The inflorescences can also be baked in dough. And the best thing about it? Elderberry bushes frequently grow on the edge of forests, where you can help yourself as long as you don’t take too much. Tea made from the flowers can help at the start of a cold.
Usually eaten raw as a salad, endives can also be cooked like spinach. Smooth and curly (frisée) endives add visual variety to your plate.
We are particularly familiar with fennel eaten raw in salads and as a vegetable for a dip, or used in cooked form in soups, casseroles or as a steamed vegetable. The fennel fruits (seeds) can be used in the same way as aniseed. As a tea, they aid digestion and settle the stomach in the event of bloating. The pollen can also be used as a spice. It has a very sweet taste and is rather expensive due to its elaborate production process.
We are mainly familiar with figs in fresh or dried form. Fresh figs only keep for a limited amount of time. they can be stored for a few days in the fridge vegetable drawer as long as they don’t touch each other. Figs also thrive well in Switzerland, although they do need a great deal of sun and warmth. They grow well on a south-facing house wall. When purchasing fig trees, make sure to purchase a female and a male tree, otherwise there won’t be any fruit.
Flower sprouts or kalettes are a cross between Brussels sprouts and kale that only came onto the market in the UK in 2010. They have a discreet, slightly nutty flavour. They are the only vegetable that is harvested fresh from the field in the winter months as well.
Garlic boosts the immune system and helps against colds. We’re familiar with it as a spice but it’s also eaten as a vegetable in southern countries. Garlic’s typical smell emerges as soon as the cloves are chopped up. Ways of avoiding bad breath after eating garlic include eating raw apples or chewing on fresh herbs such as parsley, sage or mint, or on lemon slices, and drinking a glass of milk or green tea.
The small red goji berries are regarded as a superfood, because they contain valuable secondary plant nutrients as well as numerous antioxidants and iron. There are only a few goji berry growers in Switzerland. The sweet taste of the berries complements muesli or salads and, in the form of jam, goji berries go well with meat dishes.
Gooseberries have a sweet-sour taste. You can eat them raw, as compote, in a cake or as jam and drink them as schnapps. They will keep for about two weeks in the fridge.
Contrary to the case for wine grapes, we generally eat table grapes fresh, although they can also be pickled, made into compote or jam, or dried (raisins). Avoid bruising the grapes and place them on a flat plate or in the vegetable drawer in the fridge. This fruit is rich in carbohydrates, making it a good snack prior to playing sports.
Although this lettuce can theoretically also be cooked, we are familiar with it as “the” staple in salads. Most people like its subtle taste. Since it is soft rather than crisp, it should only be tossed with dressing shortly before serving.
Iceberg lettuce will keep for up to two weeks in the fridge. Its crunchy consistency makes it ideal for a quick salad or as a filling for burgers and sandwiches. Iceberg salad is a practical form of fast food, since it does not need to be washed. It got its name because it used to be transported to market in boxes with ice.
Jerusalem artichokes have a watery consistency and a taste reminiscent of artichoke bottoms and sweet potatoes. You can eat them raw or cooked. They can also be made into chips! The tubers should be consumed rapidly, since they lose a lot of water once they are harvested.
Kale now ranks among the trendy foods. Individual leaves can be picked off the stalk and baked in the oven with salt and a little oil to make crisps, or served as a vegetable side dish, or added to soups, stews and smoothies. Since kale loses a great deal of its volume when cooked, it’s advisable to buy more than you think you need.
Kardy (cardoon) is a traditional vegetable in the Lake Geneva region and is eaten around Christmas and New Year. Also known as the “artichoke thistle”, the harvested parts of the plant are placed in dark plastic film to blanch them. The leaf stems are eaten, and sometimes the leaves too. They have a slightly bitter taste, similar to that of an artichoke. In the west of Switzerland, kardy is also available in jars and canned.
Kiwis grow in Switzerland too! These liana plants require a trellis they can grow up as well as a bright, warm and sheltered location and sufficient water. You can store kiwis in a cool, dark and dry place, spacing out the fruits.
Whether raw or cooked, as a side dish, purée or soup, the kohlrabi can be used in many different ways. As a young vegetable, it is delightfully tender and can be readily eaten raw. Older kohlrabi is better cooked. And, by the way, the leaves can be finely chopped and added to salads or soups, or prepared like spinach.
Lamb’s lettuce grows in the cooler half of the year, in foil tunnels or on open fields. The laborious hand-picking process is what makes it so expensive. Its Swiss name (“nut salad”) is said to come from its nutty flavour. It is additionally known as mache, field salad or corn salad. German-speaking countries also call it Rapunzel, after the fairy tale. A man fetches some delicious lamb’s lettuce for his pregnant wife – but unfortunately takes it from the witch’s forbidden garden. When the witch sees this, she seizes the baby and makes it grow up in a tower.
Leeks add colour and bite to soups, casseroles and quiches. They can be readily used instead of onions – and can also lead to flatulence in the same way as onions. The green parts are more bitter and contribute more raw fibre and vitamins to a dish.
Lemon balm can be used to make teas and syrups. The teas are said to have a calming effect and aid digestion. Lemon balm leaves have an antimicrobial and antiviral effect, which is why they are frequently incorporated in ointments for cold sores.
Lentils are nutritious, full of vitamins, easy to digest and available in yellow, red, green and black. They also contain 25 to 30 g protein per 100 g, making them a key food in vegetarian and vegan cuisine. They require little or no soaking and give soups, casseroles and stews a thick consistency.
This slightly sweet, aromatic-fresh lettuce can be used raw, steamed, or gratinéed, etc. It will keep for up to a week in the vegetable drawer of your fridge. It can also be frozen, preferably after blanching.
With its red and green varieties, the lollo brings colour to salads and adds texture with its crinkled leaves. It can also be cooked however. If you grow it yourself on the balcony, you can cut it like leaf lettuce so that new leaves repeatedly grow back.
Lovage is often referred to as the “Maggi herb” in Switzerland, since it is reputed to taste like the popular Maggi seasoning, although the seasoning itself doesn’t actually contain any lovage. Lovage can be used in hot and cold dishes to refine salads, sauces, soups and stews.
Lupins have a similarly high protein content to soy beans (about 40%) but are much less well known. Dried or pickled, the round fruits can be used like chickpeas. Roasted and ground, they also make a delicious coffee.
This herb contains numerous essential oils. Fresh or dried, marjoram goes well with potato dishes, soups, sauces, meat and legumes. Wrapped in a slightly damp tea towel, it can be kept in the fridge for a few days. To dry marjoram, simply tie it into a bunch and hang it up in the shade.
Ripe melons are delicious, but how do you know if they’re ripe? Lightly tap the watermelon with a finger while holding it up to your ear. If it makes a deep and resonant sound, it’s ripe. In addition, the melon should feel heavy for its size. Netted and honeydew melons should have a pleasant, fruity smell. If you can easily make an impression in the surface, then the melon is ripe.
With their sweet-sour flavour and high vitamin content (higher than lemons!), mini kiwis are a great addition to muesli and desserts, or can be eaten as a snack. Since they ripen in the autumn, they prolong the berry season. The small fruits can be eaten without peeling them.
The mirabelle is a subspecies of plum and contains many key minerals and trace elements. Compared to other fruits, it contains quite a lot of fructose. Since the fruits are very delicate, you rarely find them in supermarkets. They will keep for a few days in a freezer bag in the fridge. They can be enjoyed fresh, used in cakes or made into compote.
Nectarines have developed from peaches. Their smooth skin is a recessive genetic characteristic, which means that both parents have to carry it before it can develop. This is why it can happen that nectarines grow on peach trees. Nectarines are best stored in a dark, cool and dry place. They can also be stored in the fridge but will lose some of their flavour at low temperatures.
The name derives from its similarity to the leaves of the American oak, because the oak leaf lettuce comes from across the pond. Available in different colours, primarily red and green, this lettuce contains hardly any bitter compounds and most people like its taste. It can also be grown on the balcony – if you just cut off the leaves and leave the stem, new leaves will sprout.
A sautéed onion adds a shot of vitamin C to any dish. Onions can, however, cause flatulence in some people. There are many tips for preventing tears when cutting onions. One of these is to first rinse the knives and onions in cold water, or to have a sip of water in your mouth.
Oregano is an important spice in Mediterranean cuisine. It goes well with omelettes, Italian dishes, tomatoes, lamb and casseroles. And it’s also an ingredient of chilli con carne. In Albania, people drink oregano as tea. As a medicinal plant, oregano is said to help with cramp-like stomach and intestinal pains.
Pak-choi is a relative of the Chinese cabbage. It can be prepared in the same way as spinach or Swiss chard. This vegetable contains a great deal of moisture, which is why it should be processed as a fresh as possible. Wok stews benefit from its flavour in particular.
Palm kale, with its mild taste, can be used for salads or as a vegetable side dish. It freezes well after being briefly blanched. Palm kale thrives in tubs, which means you can also grow it on your balcony.
Parsley, or “Peterli” as it is affectionately known in Switzerland, is available in a flat-leaf or curly variety. Curly parsley adds an interesting texture to dishes. It should only be heated briefly or, better still added raw, since it otherwise loses its flavour. The same happens when it’s dried.
Parsley root can easily be confused with parsnips. It has a different taste and consistency, however, since parsley root tastes like parsley and has firmer flesh that does not break up as rapidly as parsnips when boiled. Have you ever tried parsley root soup with white wine and cheese?
This root vegetable was a key staple food in Europe for a long time, before being replaced by carrots and potatoes. It can be roasted, steamed, or served as a vegetable side dish or a soup. Puréed parsnip is particularly recommended for small children due to its low nitrate content.
The patisson squash or “Bishop’s mitre” as it is known in German, it is one of the squash varieties that can be eaten with its skin. It is suitable for roasting, steaming and pureeing and is particularly tasty in a casserole with sage butter.
We generally eat peaches when they are fresh. They are also familiar as canned fruit, however, and, in southern countries, are enjoyed as jam. The stones can be used to make persipan (similar to marzipan). They continue ripening at room temperature but shouldn’t touch each other as they ripen. Wash them just before eating them. They can be stored for a few days in the vegetable drawer of the fridge or in the cellar.
Pears taste good whether fresh, dried, or made into compote or juice. Many apple juices actually have a small amount of pear added to them. Fruit from the shop is frequently hard – pears are picked before they are fully ripe to ensure that they keep longer. To ripen them further at home, they can be placed in a bowl with apples, or put in a paper bag. The gases released by the fruit speed up the ripening process.
Green peas grow in a pod. Once out of the pod, they don’t keep for long and lose their flavour. Sometimes you can buy them in their pods, but shelling them takes time. In Switzerland, they are ready to be harvested in June and July but they are also available all year round either canned or frozen.
This medicinal and spice plant contains menthol, which also gives it its characteristic taste. We know it best as an ingredient in teas or candy. It can also be used as a liqueur or oil. You can dry peppermint or freeze it. It will keep in the fridge for a few days if you put a bunch of it in a glass of water or wrap it in a slightly damp paper towel and place it in a plastic bag.
We eat plums raw, cooked as compote or jam, in cakes or as dried fruit. Fruit brandies are also very common. The thin, wax-like whitish layer protects the fruit from drying out. It can be washed off before eating. Plums can be frozen (after pitting) and will keep for a year without any problems. They can be used to bake delicious plum tarts or other cakes.
Pointed cabbage has a more subtle and refined taste than white cabbage. It is the earliest cabbage to be harvested. It can be used like savoy cabbage or white cabbage but requires less cooking time.
As one of the most important foods, potatoes are an integral part of our diet. They have been available in Europe since the 16th century. We use them boiled, roasted, deep-fried, in casseroles and to make starch and alcohol. Potato tubers should only be eaten raw in small quantities, since their toxic solanine content can otherwise cause vomiting, nausea and diarrhoea.
A delicious pumpkin soup will warm you up on one of the first wet and cold days of autumn. We’re familiar with around 15 varieties, which vary in terms of their intensity of taste, colour and whether or not you can cook the skin. Pumpkins can be used in many different ways – in the oven, as an ingredient for soups and casseroles, in vegetable quiches or steamed as a vegetable side dish, etc. Only a few varieties are suitable for eating raw. And, by the way, you can tell if a pumpkin is ripe by tapping it. If it sounds hollow and muffled, it’s perfect.
The plants contain many vitamins, minerals and trace elements. They taste best when freshly picked and eaten straightaway. Young leaves have a slightly sharp, salty and nutty taste. Because you grow purslane yourself, it can provide fresh greens in late winter.
Quinces are mainly made into jam in Switzerland but they can also be used for skin care. Incorporated in ointments or creams, quince seeds help with cracked skin and lips, sore nipples and minor burns.
The pseudo-grain quinoa is enjoying increasing popularity. It’s a pseudo-grain because, botanically speaking, it is not a grain but can be used like one and roasted, ground, baked or served as a carbohydrate side dish like dry rice or risotto. Most quinoa varieties are gluten-free. Quinoa also contains all nine essential amino acids and a great deal of iron and magnesium.
Whether raw, steamed or boiled, radish adds a certain sharpness to dishes. The older the vegetable, the greater the sharpness. If you have a cough, radish is reputed to eliminate mucus and alleviate cramps. Interestingly, the horseradish is not related to the radish we grow here.
While we chiefly eat raspberries fresh or as juice or jam, they are also an important medicinal plant. The vitamin C, potassium and fruit acids they contain are reputed to boost the body’s defences and promote wound healing. Raspberry leaf tea can have a regulating effect on the female cycle as well as helping with menstrual pains and providing relief during PMS.
Red cabbage is traditionally served with chestnuts on a game platter. It keeps its red colour better if vinegar or apples are added when it is cooked. Red cabbage has a great deal more vitamin C, minerals and fibre than its white relative.
Redcurrants are available in red and white varieties. Their high acid content makes it almost essential to add sugar. They can be readily enjoyed fresh, baked in cakes (e.g. with a meringue topping) or as compote.
With its short season in early summer, it is essential to get the most out of this vegetable. Vegetable? In Iran, for instance, rhubarb is used in hearty stews. In Switzerland, we are familiar with it as an ingredient in compotes, cakes, jam and juice.
Rocket, which is known as “rucola” in Switzerland, is primarily added to salads or to pizzas and pasta dishes as a raw ingredient. Young leaves have a subtle, nutty taste, while older ones have a more intense and sharp flavour.
This vegetable tastes like a mixture of broccoli and cauliflower. The longer it is boiled, the stronger its cabbage flavour becomes. It can be kept for a few days in the vegetable drawer of the fridge. The florets remain together and don’t fall apart during cooking. Romanesco can also be eaten raw, however.
We are mainly familiar with rosehips made into jam, but they can also be enjoyed fresh. To do this, remove the small nuts inside. Rosehip should be harvested before the first frost, because it becomes mealy after this, although it can still be eaten. As a medicinal plant (seeds or peel), its high vitamin C content is appreciated at the start of a cold.
Rosmary is a key spice in Mediterranean cuisine and one of the components of “Herbes de Provence”. As a classic grill spice, it goes well with meat, fish, courgettes, potatoes and pasta. It has many uses as a medicinal herb and can be added to a bath to promote wound healing, for example. Rosemary tea is said to promote bile secretion and have a diuretic effect.
The swede – also known as rutabaga – has a high carbohydrate content and has frequently used as a food reserve by much of the population in times of need. After being employed mainly as animal feed in the past, it has made its way into the kitchen as a vegetable side dish or in stews.
This red gold is one of the world’s most expensive spices. It’s no wonder that fake saffron – a turmeric mixture – is frequently found all over the world. This is why ISO Standard 3632 sets out international quality criteria that consumers can rely on. In Switzerland, saffron is grown in the mountain village of Mund in Canton Valais.
Since this medicinal herb aids digestion, it is frequently used in heavy foods, like sage butter. The fresh leaves can be eaten raw, steeped in boiling water, or pickled. They can be used as a gargle in the event of mouth injuries or a sore throat.
Alongside vitamins, savoy cabbage also contains a great deal of folic acid. The crinkled leaves give an interesting consistency to stews and casseroles and can also be prepared as a warm salad. The savoy cabbage is in season the whole year round, with the cabbages being taken out of storage in summer.
Shallots have a sweeter taste than normal onions. They will keep for several months in a cool, dark place. They are used raw or cooked to season salads, meat dishes, soups, stews and sauces.
Spicy, sharp radishes pep up any salad with their red and white colouring. They are a typical spring vegetable but are in season almost the whole year round. The leaves can also be used in salads or soups.
Soy is the raw material that forms the basis for tofu. It can also be prepared in other ways, however, especially for vegetarian or vegan cuisine. We are also familiar with soy in the form of “edamame” – a salted, steamed starter in Asian restaurants. Only a small portion of worldwide soy production ends up in our stomachs. Most is used as animal feed, since soy has a very high protein content.
This leaf vegetable is used in soups, stews and quiches. It can be stored in the fridge for a few days and should be blanched briefly if it is to be frozen. Green, firm and juicy leaves show that the spinach is fresh.
Stalk celery is a good raw vegetable for dips. Its tangy taste also goes well in soups and salads. It will keep for up to two weeks in the fridge and can be frozen for several months after blanching.
In botanical terms, the strawberry is not a berry but an aggregate fruit. It is used in the same way as a berry, however – fresh in fruit salad, as a desert with cream or ice-cream, as compote or coulis, and even as an ingredient in hearty dishes such as asparagus and strawberry salad. Dried strawberries are a great snack.
Strawberries should only be washed just before they are eaten. They don’t keep for long as it is and once they are washed, they go bad even more quickly.
Sugar peas are a type of pea where the round pea seeds have not yet fully developed. This is why we also eat the pod here – either raw or steamed. The pods should not be steamed for too long, however, otherwise they will become mushy. They are a real delicacy with their sweet, delicate taste. When preparing them, it’s important to remove the strings, otherwise they can be unappetizing.
You can briefly place sugarloaf chicory in warm water to eliminate some of the bitter substances. This winter salad vegetable can be readily combined with fruit and nuts. It will keep for a week in the vegetable drawer of the fridge.
Sweet corn can be grilled, boiled or eaten raw, such as in a salad. The fresh, sweet kernels are a culinary highlight. If the husks are still on them, the corn can be kept in the fridge for a few days. If the husks have been removed, or if the kernels have already come loose, you should eat the corn within two days.
Botanically speaking, the sweet potato is not a potato at all but can be prepared in a similar way. You can eat the peel. Sweet potatoes will keep for up to two weeks in a cool, dark place. If you want to eat them raw, you should choose varieties with a low hydrocyanic acid content. You can boil, bake, deep-fry or roast sweet potatoes. The leaves can be prepared in the same way as spinach.
Swiss chard contains a great deal of vitamin C, calcium and protein. The vegetables can be used whole or divided up, with the leafy green parts being cooked like spinach and the white stems providing a gentle bite in stews or casseroles. Adding milk can help to neutralise its acidity.
With its slightly aniseed taste, tarragon can be used to flavour vinegar, mustard or pickled gherkins and goes well with poultry, rice and boiled fish. Tarragon is one of the herbs in the classic French “fines herbes” blend.
While we are most familiar with round, red tomatoes, more than 3200 varieties are available in different shapes and colours. Tomatoes can be eaten raw, boiled and fried, and can also be dried or bottled. Although, botanically speaking, they are a fruit, we only use them in savoury dishes. It is important to note that tomatoes should not be put in the fridge. They are best stored in a dark place with high humidity at 12-16 °C (e.g. in the cellar).
Rich in a range of vitamins, minerals and proteins, the May turnip should be steamed or fried to boost its flavour. The leaves can be prepared like spinach and the stems can be eaten too.
White cabbage provides minerals and vitamins in the winter months and gives bite to (raw) salads and stews. If made into sauerkraut it will keep for months. Important: if cabbage is prepared and eaten raw, it will not cause flatulence. A whole head of cabbage will keep in the fridge or (in winter) on the balcony for a number of weeks. It must not freeze, however.
There is nothing wild garlic cannot do. It is also welcome outside the kitchen, as a medicinal plant for coughs, fever, intestinal complaints and high blood pressure. It is at its best when freshly picked!
Seasonal calendar – what is it?
Grapes, aubergines, butterhead lettuce, red cabbage and more – in most shops, the fruit and vegetable section is always well-stocked, no matter the season. However, this creates a wrong impression among consumers. After all, not all fruits and vegetables grow all year round in Switzerland. To support our habit of enjoying most kinds of fruit and vegetable almost 365 days of the year, they are often grown in the Southern hemisphere and flown into the country. The resulting carbon footprint is enormous. We believe things do not have to be this way.
To give you a better idea of when local fruits and vegetables are in season in our part of the world, we have created a seasonal calendar for Switzerland: in the seasonal calendar you can see when apples, cucumbers, melons and other produce are in season in Switzerland. You can also use it to specifically find fruits and vegetables that are currently in season.
You will see that seasonal fruits and vegetables are not only easier on your wallet, they also taste better.
Seasonal calendar – why shop regional and seasonal?
Why should we follow the seasonal calendar and buy vegetables and fruits grown in the region? There are various reasons why it is a good idea: in terms of energy consumption and size of carbon footprint, eating regional and seasonal is more environmentally friendly. Fruit and vegetables from Swiss farmers have shorter transport routes than exotic foodstuffs from all over the world. This also means the produce does not need to be packaged quite as elaborately, leading to a decrease in packaging material and waste. By shopping locally grown fruit and vegetables, you can also prevent excessive use of water. To be able to grow and thrive, fruit grown in some of the driest areas of the planet requires enormous amounts of irrigation water.
If you shop according to the seasonal calendar and focus on seasonal and regional products, you will soon find out just how intensely tasty regional fruits and vegetables are! Locally grown produce is allowed to ripen fully before it is harvested, whereas exotic fruits and vegetables are generally harvested unripe so they can be transported around the globe without spoiling – often at the expense of their taste.
You will see that by shopping regional and seasonal, you will not only protect nature, you will also do your palate a great favour. The Swiss Farmers’ seasonal calendar can help you find the right produce.
When is Swiss fruit in season?
Eating fresh fruit every day is great for your health. Fruits contain key vitamins, minerals and trace minerals and it is even better if you buy them seasonally and regionally. Why is seasonal fruit better? Find out here.
When is fruit in season?
There is no one fruit season. In Switzerland, fruits such as strawberries or rhubarb are grown in the spring, while the summer’s culinary treats include melons, blackberries and nectarines. In autumn, the seasonal fruit basket often contains grapes and quinces and in winter, the seasonal vitamin bombs that are kiwis, apples and pears help us through the cold temperatures.
Do you have a craving for cherries? Check our seasonal calendar for the seasons of various fruits. You can also find out what is currently in season and adapt your shopping list accordingly.
