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We are full swing of the amazing summer vibes here in the PNW and we are loving it. One of my very favorite things to do in the Snoqualmie Valley is to pick wildflowers, forage true dandelions and other forest delights, go to the San Juans and forage seaweed (soon to happen on our family trip to Lopez Island), stop on the side of the road where small farmers are selling fresh delicious fruit ripened by the sun, pick Lavender in Fall City, Dance, Hike, Walk, kayak, stand up paddle board for joyful movement and spend time with my family at the lake, beach and anywhere outside.
Summer is a time where I am out and about connecting with our community and the people who make that all happen. Summer is just DELICIOUS! I’ve included this seasonal foods list for you all to enjoy. I will put out another one in the Fall/Winter. We hope you are enjoying the beauty and flavors of this season!
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Join us in welcoming Caitlin Sloane to the Simplicity Nutrition team!
Caitlin offers the following:
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 Caitlin Sloane is a Registered Dietitian Nutritionist whose philosophy involves offering a safe space to explore personal motivators for making positive health changes. Caitlin believes that our relational approach to food is intrinsically connected to all aspects of our health. Her goal is to help you find a balance that is both accessible and sustainable, while still eating delicious food and feeling good while doing it.
She recognizes the importance of food as a cultural marker and realized at a young age that food brings people together to celebrate, mourn, and everything in between. This is a guiding principle of Caitlin’s approach to nutrition therapy - reconnecting to food in a way that allows us to positively impact our health and wellness.
Diagnosed with Type 1 Diabetes in her mid-twenties, Caitlin learned to navigate the ever changing and often stressful world of having an autoimmune condition. Caitlin’s personal nutrition journey has planted her where she is today; a dedicated and compassionate dietitian who incorporates mind/body/soul into her therapeutic approach, considering your personalized health goals.
For more information about Caitlin, please visit http://www.simplicitynutrition.com/about-caitlin-sloane/.
Caitlin offers individualized nutritional counseling sessions in Snoqualmie. She has worked closely with both lifestyle and chronic conditions, including:
- type 2 diabetes
- type 1 diabetes
- hypertension
- celiac disease
- IBD
- IBS
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- food sensitivities
- kidney disease
- food aversions
- disordered eating
- and many more.
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Caitlin’s extensive experience working as a therapeutic chef lends well to her knowledge and interest in cooking. She is familiar with a wide variety of therapeutic diets, including:
- working with eating disorders and helping to portion based on their meal plan
- anti-inflammatory
- gluten free
- dairy free
- SIBO
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- paleo
- whole 30
- ketogenic
- vegetarian
- vegan
- and more.
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In addition to individual sessions, Caitlin provides immersive nutrition education including grocery store tours, pantry overhauls, finding motivation in your kitchen with educational cooking lessons, meal planning, and more!
Parents, have you been looking for guidance in preparing your kids for the upcoming school year? Caitlin is available for in-home appointments including teaching kids how to make their own lunch, stocking pantry for nutritious snacks, family meal planning, and therapeutic nutritional support.
Contact us to meet and schedule your appointment with Caitlin.
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PACIFIC NORTHWEST SPRING - SUMMER FOODS & FORAGING GUIDE
BENEFITS OF EATING SEASONALLY
- Save money Seasonal produce is generally sold at a lower price as items are in abundance, and/or grown and harvested from a local farming region rather than shipped long distances. Think local asparagus filling markets in the spring as opposed to asparagus shipped in from South America during the winter at a higher cost.
- Fruits, vegetables, and herbs taste better! When foods are harvested in season and at peak ripeness, they have an unbeatable flavor, detectable fragrance, and richer color.
- Higher nutrient content When foods are harvested at peak ripeness the rich color indicates increased concentrations of vitamins, minerals, phytochemicals, and antioxidants!
- Connection with local food sources The Pacific Northwest has an abundance of city and small town farmers markets during spring and summer months. While seeking out deals on the freshest food, you are also supporting sustainable farming practices and engaging with your local community.
- Opportunity to try new foods and increase variety of produce in diet Check out CSA boxes in your area or a farm share (Community Supported Agriculture). Find out if a subscription is available and/or affordable for your needs. It’s a convenient way to receive delivery or pick up boxes that contain a variety of seasonal, fresh, locally grown food. You may find some foods you do not usually cook with! Most CSA boxes will even include a recipe or two for highlighted box item(s).
PNW FRUITS, VEGETABLES & HERBS
SPRING SEASON Mid-March to June
- Apricots
- Arugula
- Asparagus
- Bok Choy
- Chard
- Collard Greens
- Fava Beans
- Fennel (year round)
- Garlic Scapes/Green Garlic
- Green Onions/Scallions
- Kale
- Leeks (March)
- Lettuce, Green/Red Leaf
- Mint
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- New Potatoes
- Oregano
- Parsley
- Pea Greens/Shoots
- Radicchio
- Radishes
- Rhubarb
- Rosemary
- Sage
- Sorrel greens
- Spinach
- Thyme
- Watercress greens
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SUMMER SEASON June to Mid-September
- Apricots
- Artichoke
- Arugula
- Basil
- Beets
- Blackberries
- Blueberries
- Bok Choy
- Boysenberries
- Broccoli
- Cabbage
- Cantaloupes (August)
- Carrots
- Cauliflower
- Celery & Celeriac (August)
- Chard
- Cherries
- Chiles (August)
- Collard Greens
- Corn (August)
- Cucumber
- Eggplant (August)
- Fennel (year round)
- Figs
- Garlic (August/stored year round)
- Grapes (August)
- Green Beans
- Green Onions/Scallions
- Huckleberries (Aug/Sept)
- Jerusalem Artichokes/Sunchokes
- Kale
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- Kohlrabi (August)
- Leeks (Sept)
- Lettuce, Green/Red Leaf
- Marionberries
- Melon (August)
- Mint
- Nectarines
- Onions, yellow or sweet (stored in winter)
- Oregano
- Parsley
- Pears (August)
- Sweet Peas & Pea Pods
- Sweet Bell Peppers (August)
- Plums & Pluots (August)
- Radicchio
- Radishes
- Radishes, larger variety (June) -daikon, watermelon
- Raspberries
- Rosemary
- Sage
- Snap Peas
- Sorrel greens
- Spinach
- Summer squash
- Strawberries
- Thyme
- Tomatoes
- Turnips
- Watercress greens
- Watermelon (August)
- Zucchini & Zucchini Blossoms
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PNW FORAGE
WA STATE FUNGI/WILD MUSHROOMS
- Morels - April, May, June, July, August
- Chanterelle - July, Aug, September
- Oyster - March, April, May
- Lobster - July, August, September
EDIBLE GREENS, BERRIES & FLOWERS
Stinging Nettles - March through May
 Taking the sting out of nettles:
- Harvest and handle them wearing gloves (gardening or kitchen).
- Carefully rinse the leaves and stems under running water.
- Blanch to remove the sting! Boil in a pot of water for about 2-3 minutes, or until the leaves just start to wilt, and then quickly submerge into bowl of cold water.
- Drain and use immediately in a recipe or store refrigerated in airtight container for 4-5 days.
Enjoy sauteed with garlic and lemon as you would any other dark leafy green, use to make pesto with any type of nuts or seeds -you may want to start with 50/50 ratio of nettles and basil (or other herb of choice), add cold from fridge into smoothies, swap for spinach in any egg/whole grain/pasta dish, include in soups and stews.
Fiddlehead Ferns - Late March to June
The curled, edible shoots of the ostrich fern. Look for a bright green color, any slight browning appearance indicates a more bitter rather than grassy flavor.
Rinse several times under running water to ensure removal of dirt and/or debris in tightly coiled head. May be stored raw in refrigerator, however similar to asparagus it may begin to lose flavor and texture within a few days.
Enjoy steamed, sauteed, or pickled! Similar flavor profile as asparagus & spinach -pairs well with egg dishes, lemon, garlic, mushrooms etc.
Note: It is advised to enjoy them well cooked, as consuming raw has been documented to cause GI upset such as nausea.
Dandelion Greens - March through September
Harvest and enjoy while leaves are young (before the plant flowers), use mixed in salad greens, pesto, or any other recipe that calls for a slightly bitter green.
Sorrel Greens - March-September
SPRING & SUMMER EDIBLE FLOWERS
Add to salads, garnish smoothie bowls & chilled soups, decorate cakes, freeze in ice cubes for beautiful drinks! Don’t be fooled, some of these flowers have a bite! Nasturtiums can be particularly peppery so consider savory food pairings. Taste before you garnish!
- Borage
- Calendula
- Chrysanthemums
- Lavender
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- Nasturtiums
- Pansies
- Rose
- Viola
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SUMMER BERRIES
- Elderberries - August, September
- Huckleberries - August, September
- Oregon Grapes - July, August, September
- Raspberries - July, August
- Blackberries - July, August
- Blueberries - July, August
- Salmon berries - May, June
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INGREDIENTS
Salad:
- 4 cups riced cauliflower (about a 15-16 ounce bag or 1 medium cauliflower, grated)
- ½ large cucumber, diced
- 2 stalks celery, diced
- 4 Roma tomatoes, seeded and diced
- 4 green onions, white and green parts thinly sliced
- ¼ cup packed mint leaves, minced
- 1 cup fresh parsley, minced
Dressing:
- 3 Tbsp. avocado oil (such as Primal Kitchen brand), may substitute olive oil
- Juice of 1 lemon (about ¼ cup)
- 1 clove garlic, finely minced if not using a food processor
- ½ tsp. salt, or to taste
- ¼-½ tsp. black pepper, or to taste
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INSTRUCTIONS
- Place a large skillet over medium heat. Add 1 tsp. avocado oil. When oil starts to shimmer, add the riced cauliflower and stir. Continue heating and stirring until cauliflower starts to release some of it’s moisture and is crisp tender (don’t overcook it – you want it a little ‘al dente’ or ‘toothy’). Remove from heat and continue to stir for a couple more minutes to help the moisture evaporate as the cauliflower cools. Spread onto a large plate or baking sheet and set in the freezer while you make the dressing and chop the veggies.
- Add dressing ingredients to a blender and blend on high until well combined. (Alternatively, you can finely mince the garlic then whisk dressing ingredients in a small bowl if you don’t have a blender.
- When cauliflower is cool, place in large bowl with cucumber, celery, tomatoes, onions, mint and parsley.
- Pour dressing over salad and stir to combine. Taste and adjust spices as needed. Serve immediately or refrigerate for 30 minutes to allow flavors to combine.
- Store unused portion in a covered container in the fridge for up to 4 days.
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