Spring is officially in the air, and every new season offers a fresh opportunity to reset and refocus both the mind and body. This spring, embrace the idea of “eating the rainbow” by filling your plate with vibrant flavors and a variety of in-season fruits and vegetables.
Eating the rainbow means incorporating produce of many different colors into our meals each day. These colorful fruits and vegetables are rich in phytonutrients, natural compounds that act as antioxidants, support overall health, and give each fruit or vegetable its unique hue.
While simply eating more fruits and vegetables is a great step toward better health, choosing a wide range of colors is an easy way to increase your intake of diverse vitamins, minerals, and beneficial phytonutrients.
To help you get started, we’ve put together a list of fresh, in-season foods to enjoy this spring, along with a few of our favorite ways to incorporate each fruit and vegetable into your meals.
IN-SEASON VEGETABLES
- Artichokes – Bring an artichoke dip to your next social gathering with this healthy, vegan spinach artichoke dip.
- Arugula – Mix up your salad-game with these easy recipes – arugula salad with shaved parmesan (three ways!).
- Beets – Whole beets can be tricky and time-consuming to prepare. To avoid the mess, there are lots of ready-to-eat store-bought options to choose, such as Love Beets.
- Asparagus – Prep asparagus by simply tossing them in olive oil, salt and pepper and throw them on the grill or in the oven. Check out this easy-to-follow roasted asparagus recipe along with some ideas for flavors that will completement your roasted asparagus.
- Carrots – With Easter right around the corner, now is the perfect time to perfect your carrot recipe! This roasted carrot recipe is flavorful and colorful!
- Kale – Try this sauteed kale recipe for your next side dish!
- Dandelion Greens – This can feel like a tricky green to get used to, but this sauteed dandelion greens with eggs, leeks and feta will have you falling for dandelion greens in no time.
- Chard – Switch up your greens with this simple sauteed swiss chard recipe.
IN-SEASON FRUITS
- Cherries – Packed with nutrients and full of fiber, grab a handful on the go for a quick and easy snack.
- Grapefruit – A side of grapefruit is the perfect complement to any breakfast. Not sure of the best way to cut a grapefruit? Here’s an easy guide.
- Lemons – A simple squeeze of lemon or a sprinkle of lemon zest is a nutrient-packed way to spice up any meal or recipe!
- Rhubarb – This versatile spring favorite can be pickled and added to salads, baked into a crisp, or slow-roasted as a flavorful side dish. Check out this incredible list of rhubarb recipes to try this spring!
- Strawberries – Great on their own, in a smoothie, or mixed in with some yogurt and granola!
- Kumquats – This citrus fruit from the orange family is best enjoyed in-season, when its sweet-tart flavor truly shines. Enjoy it raw and whole, or cook it down into a jam or marmalade.
Local farms offer weekly shares of fresh, seasonal produce through Community Supported Agriculture (CSA) programs. Click here to learn more about farms in your area offering CSA options.
Eating in-season comes with benefits for both your health and your wallet. Seasonal produce is often more affordable, as it doesn’t require sourcing from other regions or countries. It also encourages eating locally, helping to support nearby farms, businesses, and communities.
In-season fruits and vegetables are typically more nutrient-dense, offering higher levels of vitamins, minerals, phytonutrients, and fiber. This spring, challenge yourself to eat more colorfully. Incorporate a variety of fruits and vegetables into your meals each day, and try one new in-season ingredient each week!
For personalized guidance on healthy eating and sustainable lifestyle changes, connect with our Registered Dietitian, Janyce.