Spring Produce: 8 Seasonal Fruits & Veggies to Add to Your List

Use these springtime produce essentials to whip up tasty and seasonal meals.

Spring produce
By March 21, 2022

Spring is officially here, and that means warmer weather, sunshine, chirping birds, and blooming flowers are all on the horizon. While we shed our winter layers, let’s also celebrate the change in seasons by switching up what we put on our plates! Spring is a time of renewal, so now is the perfect opportunity to liven up your grocery shopping list with seasonal spring produce.

There are many reasons to build a shopping list around in-season produce: Food localism, or buying seasonal fruits and veggies that are grown locally, is a more eco-conscious way to eat. Plus, your body reaps the nutritional benefits of cooking with fresher ingredients in your meals. I love the creative challenge of discovering new fruits and veggies to incorporate into recipes, and it brings variety to my diet, which helps keep my meals exciting.

Embrace all that spring has to offer with these produce picks:

1. Arugula

    Arugula is a leafy green with a unique, peppery flavor that is rich in nutrients, including vitamin A, potassium, and calcium. Use it as a base for a lunchtime salad or add it to sandwiches for a kick.

    2. Asparagus

      If you’re looking for some extra protein, asparagus is a great spring vegetable for you, as it’s one of the most protein-packed vegetables out there, with 3 grams of protein per cup. It can be roasted or steamed to make a fresh, delicious side dish.

      3. Fennel

        This bulbous veggie with a mild anise flavor is delightfully crisp and refreshing. It’s also packed with fiber and great for your immune health: one cup of raw fennel contains 17% of your daily vitamin C requirement. Add it to your next crudité platter or toss into a salad.

        4. Fiddleheads

          It may be difficult to find fiddlehead ferns at conventional supermarkets, but these greens are worth the hunt. They’re high in vitamin A, which helps maintain healthy skin and vision. Meet up with a friend for a farmer’s market hang and keep your eyes peeled for these green goodies. Try this simple recipe for Sauteed Fiddleheads from Allrecipes.

          5. Grapefruit

            Grapefruits are prized not only for their juiciness but also their immune-boosting properties from all the vitamin C they contain. Try combining this fruit with another item on this list to make this colorful and nutritious Fennel and Grapefruit Salad recipe from EatingWell.

            6. Kumquats

              These bite-sized citrus gems pack quite a flavor punch. Unlike other citrus fruits, kumquats are often enjoyed skin-on, which helps you add more fiber to your diet. They’re also a great source of vitamin C and antioxidants.

              7. Radishes

                Due to their high water content, radishes help keep you hydrated and can even improve the appearance of your skin. Great raw or roasted, they are a simple yet versatile vegetable: In fact, it’s common in France to enjoy radishes raw with a bit of butter and flaky salt!

                8. Rhubarb

                  Rhubarb, like celery, grows in stalks and is a great source of fiber. It’s also high in vitamin K, which helps maintain healthy bones, with as much as 37% of your daily recommended intake in just a 3.5 oz serving. Its tart flavor works well in recipes paired with strawberries for a sweet and sour combo. Impress your friends and family by making a dessert — like this Rhubarb Custard Cake recipe from Bon Appetit — where rhubarb is the star.

                  Spring comes just once a year, so take advantage of the moment and experiment by incorporating spring seasonal produce full of delicious health benefits into your weekly meal plan. You may discover a new favorite that you can look forward to enjoying again next year.

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