Spring is one of my favourite times of the year. The days grow longer, and flowers begin to bloom. Spring brings a fresh, vibrant array of seasonal produce perfect for a plant-based diet. With the arrival of spring, it’s the perfect time to enjoy the freshness of new growth and the nutrients this season offers.
Spring Seasonal Foods Eating Guide
Eating seasonally not only provides you with the freshest and most flavorful foods but also supports local agriculture and helps reduce your environmental impact. Below are the top 10 plant-based foods to enjoy this spring, along with their nutritional benefits and simple recipe ideas.
1. Asparagus
Asparagus is one of the first signs of spring. Rich in vitamins A, C, and K, as well as folate, asparagus is a nutrient-dense vegetable that adds a delightful crunch to any dish.
Recipe Idea: Grill or roast asparagus with olive oil and lemon zest for a simple and refreshing side dish.
2. Strawberries
Spring is strawberry season and these juicy berries. Strawberries are high in vitamin C, fibre, and antioxidants. They’re perfect for snacking, desserts, or adding to salads.
Recipe Idea: Make a strawberry and spinach salad with a balsamic vinaigrette and toasted almonds for a sweet and tangy dish.
3. Peas
Sugar snap peas are a tasty treat. Peas are sweet, tender, and full of protein, fibre, and vitamins A and C. They’re versatile ingredients that can be used in soups, salads, or as a side dish.
Recipe Idea: Prepare a light and refreshing pea and mint soup, blending fresh peas with vegetable broth and a handful of mint leaves.
4. Radishes
Radishes add a peppery crunch to spring dishes. They’re low in calories and high in vitamin C and other antioxidants, making them a great addition to salads and sandwiches.
Recipe Idea: Slice radishes thinly and toss them in a salad with mixed greens, avocado, and a lemon vinaigrette.
5. Artichokes
Artichokes are rich in fibre, vitamins C and K, and antioxidants. They require some preparation but are well worth the effort for their unique flavour and health benefits.
Recipe Idea: Steam artichokes and serve with a garlic-lemon dipping sauce for a healthy and satisfying appetizer.
6. Fava Beans
Fava beans, or broad beans, are high in protein, fibre, and folate. These beans have a creamy texture and a slightly nutty flavour, making them a great addition to many dishes.
Recipe Idea: Create a fava bean salad with chopped tomatoes, red onions, and a drizzle of olive oil and lemon juice.
7. Rhubarb
Rhubarb is often associated with spring desserts, particularly pies. This tart vegetable is a good source of fibre, vitamin K, and calcium.
Recipe Idea: Bake a rhubarb compote by cooking chopped rhubarb with a touch of maple syrup and vanilla extract. Serve it over oatmeal or dairy-free yogurt.
8. Spinach
Spinach thrives in the cool weather of early spring and is packed with vitamins A, C, and K, as well as iron and calcium. It’s a versatile leafy green that can be used in salads, smoothies, or sautéed dishes.
Recipe Idea: Make a springtime spinach and mushroom stir-fry with garlic, olive oil, and a splash of soy sauce.
9. Leeks
Leeks have a mild onion-like flavour and are rich in vitamins A, C, and K, as well as manganese. They add depth to soups, stews, and sautés.
Recipe Idea: Prepare a classic potato and leek soup by simmering sliced leeks with potatoes, vegetable broth, and a dash of nutmeg.
10. Cherries
Cherries are a delightful spring fruit that’s loaded with antioxidants, fibre, and vitamin C. They’re perfect for snacking, baking, or adding to salads.
Recipe Idea: Make a cherry and quinoa salad with fresh cherries, cooked quinoa, arugula, and a light lemon dressing.
Spring Fruits and Vegetables
Spring is a season foods are about renewal and growth, making it the ideal time to enjoy fresh, seasonal produce. By incorporating these top 10 fruits and vegetables into your meals, you can celebrate the flavours of spring while reaping the nutritional benefits they offer. Whether you’re grilling, roasting, or enjoying them raw, these springtime ingredients will surely bring vibrancy and health to your table.
Visit your local farmers market to discover even more seasonal delights and take advantage of spring's offerings.
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