Springtime Produce List

Springtime brings such a feeling of renewal and awakening! Our bodies feel more energy and the earth does too. Flowers are blooming all over Southern California currently, I just need to look at the back bay to be reminded of this very real rhythm of the seasons.

After plenty of hard apples, root veggies, and sturdy greens like kale and chard during the winter, spring produce feels really delicate. Berries are probably the most exciting for us, next to wispy asparagus stalks and snappy peas. Let’s dive into some of the fruits and veggies coming into season below, how they nourish us, and a few preparation ideas as well.

Asparagus

As green as spring, asparagus stalks are rich in B vitamins, especially folate, and contain an entire day’s needs of vitamin K in just one cup. Some of the most exciting antioxidants can be found in asparagus too, such as vitamin E and glutathione. Think: hydrated skin, stronger immune system, and less inflammation. To retain the most of this thin vegetable’s nutrition, lightly steam for 3 or 4 minutes when cooking. Asparagus can be eaten raw too, such as being shaved into a salad.

StrawBerries & Blueberries

Ruby red strawberries are the most iconic berry of spring. Here in southern California we begin to harvest blueberries during this season too. Both of these berries are sweetest this time of year and go well on top of oats or blended in smoothies. They are great sources of vitamin C and manganese, which are both needed for collagen production and therefore are important nutrients for skin health. Manganese is also a fighter of free radical damage and helps to regulate blood sugar too—it is such a powerful and lesser-known/talked about nutrient!

Apricots

These beautiful orange gems come into season later in spring, and are my absolute favorites! Apricots pair really well with blueberries over a bowl of soaked oats. Adding a spoonful of coconut yogurt is a match made in heaven for these little stone fruits too. They are closely related to peaches and plums, and contain vitamin C, A, copper, and an extensive list of both antioxidants and phytonutrients.

Snap, Snow, & GArden Peas

Sweet, crisp, and bright—these are my favorite vegetables of spring! Snow peas lay flatter and are wonderful steamed and tossed in a pesto pasta, dipped in hummus, or added to a stir fry. Snap peas are a favorite of mine to enjoy raw with a dip or in a salad bowl with a tasty sauce. Lastly, garden or English peas go well in any type of grain pilaf, a warm spring soup, or blended into an herby spring pesto too. Peas are rich in protein and are good sources of iron, vitamin C, and folate.

Carrots

Carrots harvested early in spring are smaller and sweeter than other times of year. They are delicious enjoyed raw with a dip or sliced to roll into a refreshing spring roll or veggie sushi wrap! We slice the little carrots into rounds and add them to simmering bean dishes too for added sweetness and color. Mostly known for their vitamin A, or betacarotene, carrots also contain other carotenoids and have been strongly linked with cardiovascular benefits.

Soft Herbs

These include herbs such as basil, cilantro, mint, dill, parsley, and chives. I love creating spring pestos using a variety of these herbs, such as the recipe you’ll find at the bottom of this post, because they pack in heaps of flavor! Dill and chives are a fantastic duo, and mint can be used in sweet or savory recipes (combined with mango and blueberry in a smoothie or ice cream is heavenly). All of these herbs bring their own unique medicinal qualities to the plate, which means rotating between them throughout the season can be both delicious and healing.

Radishes

These peppery roots are water-packed and crisp. Radishes come in all shapes and colors, pink, red, purple, watermelon, and even black. They can be thinly sliced and added to salads, or lightly steamed (my new favorite) and layered in sandwiches or nourish bowls. I love the color they add to any meal. They aren’t shy on nutritional benefits either. Radishes contain compounds which are cleansing to the liver and kidneys as well as phytonutrients that fight free radical damage.

Sprouts & Micro Greens

Sprouts and micro greens are grown indoors and can be enjoyed year-round, however, there is something about springtime that makes enjoying these extra nutritious greens feel in alignment with the new growth of the season! Seeds contain concentrated amounts of nutrients and enzymes to put forth into growing a fully mature plant. When we halt the maturation process, whether it be at the earlier sprouting stage or the later micro green stage, we can consume much larger amounts of certain nutrients. For instance, broccoli sprouts contain ten time more sulforaphane (a powerful cancer fighting enzyme) than their fully matured florets. Sprinkle sprouts and micro greens on top of nourish bowls, wrap in veggie sushi rolls, or add a handful to a veggie sandwich.

Arugula

This peppery green is apart of the same family of vegetables as broccoli, cauliflower, and Brussel sprouts. The compounds that give this green its slightly bitter and peppery bite help our body in its detoxification process. The phytochemicals released by the glucosinolates in arugula go on to help repair DNA damage and help in our skin’s defense against UV damage too. Toss its beautiful leaves into a spring salad, add on top of a pizza before serving, or blend into a pesto with fresh herbs like the one I share with you a few inches south.

Spinach

The mighty green. Spinach is full of important minerals such as calcium, iron, and magnesium. In order to help the calcium be absorbed, it is best to cook spinach before eating, even just a light steaming will do. Whereas consuming spinach raw preserves its folate better. Serving this green with foods rich in vitamin C will help facilitate the absorption of its iron as well (such as berries, bell peppers, citrus, etc). Enjoying spinach in multiple ways helps to cover the spectrum of health benefits it offers. We love blending it raw into pestos and smoothies, steaming for sandwiches, or stirring it into soups and stews at the end of cooking.

New Potatoes

New potatoes are harvested early, have a sweeter taste, and hold their shape really well when cooked. Their thin skin means no peeling (however, we never peel our potatoes no matter the kind, as the peel holds many of its precious nutrients and fiber). These go really well in potato salads, tossed in pesto or a leafy green salad, or roasted with herbs and spices. They can easily be replaced in recipes with red potatoes or fingerlings, the latter being a favorite of ours when we can find them. New potatoes, like all potatoes, are rich in potassium, iron, vitamin C, and contain healthy prebiotics for our gut microbiome.

Onions & Leeks

The antioxidant and anti-inflammatory power of allium vegetables, such as onions and leeks, is extraordinary. Onions are higher in biotin (a B vitamin necessary for skin health and our metabolism), whereas leeks are highest in vitamin K (an important nutrient for bone health). Both add depth of flavor to sauces, soups, beans, and grains—they pair well with all of the fresh spring herbs too.

Sources:
Eat Pretty by Jolene Hart
whfoods.com

For a handful of storage tips, see last year’s spring post.

Learn how I select and store over 40 fruits and vegetables in my Produce Prep eBook.