Following this Spring produce guide will help you eat foods that are in peak season from March 20 through June 20 in the Northern hemisphere.
Full disclosure: I receive commissions from purchases made through links in this post.
There’s something truly magical about spring. As the days lengthen and the temperature rises, we emerge from our winter cocoons and the world fills with new life.
The increased light and warmth pay dividends in our fields and gardens too, as new produce comes into season. After a long winter, the appearance of these early bloomers always feels like a special treat. A promise that warmer days are ahead.
Why Eat In-Season Foods?
Embracing seasonal produce means you’ll get the full benefits of these delicious spring vegetables. There’s nothing better than the first asparagus spears or freshly picked peas of the season. Additionally, buying in-season produce from local farms supports your local economy, helps keep food transportation miles down, and allows you to enjoy all the health benefits from fresh produce at it’s peak.
Furthermore, much of the produce that appears during the spring has a short growing season, making these delicacies even more prized. Get your hands on them while you can!
Moreover, choose organic where possible to avoid chemicals. And enjoy the fresh produce on your plate as we move towards summer and the main growing season.
Spring Produce Guide with Health Benefits
This Spring produce guide has examples of the delicious crops you can expect to find in season during the spring months and their associated health benefits.
As a reminder, please take my advice as you would from a friend, not your doctor. I am not a doctor, dietitian, or nutritionist. However, I have a passion for health and cooking. My hope is to bring you information that will help you live a health-filled life.
- Asparagus
Tender green spears of asparagus are one of spring’s tastiest treats. They are delicious simply steamed and served with butter and a poached egg. Or you can roast them with sea salt and a dash of olive oil.
Low in calories but high in fiber, vitamins, and folate, asparagus is as good for you as it is delicious. - Fava Beans
There’s something faintly adorable about these little green beans, huddled together inside their pods. Fresh fava beans cook in just a few minutes and can be added to salads, risottos, and spring soups.
Fava beans are packed with protein, making them a good addition to vegan and vegetarian dishes. And they are also high in fiber, folate, and essential minerals like manganese, copper, and phosphorous. - Wild Garlic
Also known as ramps, you’ll know if you’ve ever passed a patch of these pungent greens from the smell alone. The garlic flavor is less concentrated in the leaves than in the bulb, making these leaves a wonderful addition to your spring table. Treat them as you would spinach, gently wilting them until just tender.
As a member of the allium family, wild garlic is packed with health-boosting vitamins and antioxidants. It is antibacterial and antibiotic too, giving your immune system a helping hand. - Purple Sprouting Broccoli
If you’re impatient for asparagus season to start, you can satisfy some of your cravings with tender stems of purple sprouting broccoli, which comes into season slightly earlier in the year. Cooked in just a few minutes, they are a lovely side dish.
Purple sprouting broccoli is packed with antioxidants, as well as fiber, vitamin C, and vitamin K. - Globe Artichokes
Known as the “lobster of the vegetable world,” globe artichokes might make you work a little harder to enjoy them, but the flavor is well worth the effort. The spiky flowers are dramatic and also edible. Steamed until tender, they are delicious dipped in garlic butter (or your dip of choice). And once you’ve chewed the flesh from the petals, you can enjoy the succulent artichoke heart too.
Artichokes are high in magnesium, an essential mineral many of us lack. And they contain plenty of other nutrients too, including folate, vitamin C, and vitamin K. - Pea Shoots
The tender shoots of the pea plant are a delicate and tasty addition to any stir fry or salad. You could also use them as a garnish. They can be pricy to buy, but you can easily grow your own by sprouting dried snow peas at home.
These microgreens are full of nutrients, despite their small size. They have high levels of vitamins C and A, and a fair amount of protein too. - English Peas
If you’ve never eaten English peas fresh from the garden, you are missing a real treat. The sugars in these tiny green delicacies start to break down as soon as they are picked, so they are never as sweet as when they are fresh. If you have a yard, dedicating some of it to growing English peas is a decision you won’t regret.
Peas are full of antioxidants, helping to fight inflammation and reduce the risk of disease. And they have plenty of nutrients that your body needs, including fiber, protein, and vitamins C and E. - Swiss Chard
Chard is a versatile vegetable. The stalks can be lightly cooked to give a delicious crunch, while the leafy parts can replace spinach in many recipes. And chard is an easy one to grow at home too. It comes in many varieties – look for colorful rainbow chard to try lots of types in one go.
A dark leafy green, chard is dense with nutrients. It has high levels of vitamin A, vitamin K, and vitamin C, as well as magnesium, iron, and potassium. - Sweet Onions
Sweet onions are another seasonal spring vegetable that is well-worth seeking out. As the name implies, these onions are sweeter than their more commonly used red, white, or yellow counterparts. They are also milder in taste.
Like other alliums, sweet onions have antibacterial properties that can help to support your health. They are full of antioxidants, including vitamin C and B vitamins. - Morels
Most mushrooms are in season during the autumn, but not these beauties. Morels have a deep, distinctive flavor that will please any mushroom lover. And they go well with other spring vegetables, such as wild garlic and asparagus.
Mushrooms are the only plant-based source of vitamin D. Morels contain more than other varieties, making them an excellent choice for vegans and vegetarians. They are also high in the essential minerals copper, iron, manganese, and zinc.
Spring Produce Guide: Recipes
Looking for inspiration on how to use these Spring veggies and herbs? Try one of my recipes below:
Artichokes with Umami Mayo Dipping Sauce
Succulent artichokes with umami mayo are a delicious Spring appetizer or side.
Roasted Purple Sprouted Broccoli and Romanesco with Meyer Lemon
Add greens to your meal with roasted broccoli & romanesco with meyer lemon. Simple prep for a delicious weeknight side. Vegan, Gluten-Free, Dairy-Free.
References
Further reading on the health benefits of these delicious vegetables found in this guide to Spring produce can be discovered via the sources below:
Healthline, 7 Reasons Why You Should Eat More Asparagus
Healthline, 10 Impressive Health Benefits of Fava Beans
Liz Earle Wellbeing, The Impressive Health Benefits of Wild Garlic
WebMD, Health Benefits of Broccoli
Healthline, Top 8 Health Benefits of Artichokes and Artichoke Extract
WebMD, Health Benefits of Peas
Healthline, Swiss Chard: Nutrition, Benefits and How to Cook It
Healthline, 9 Impressive Health Benefits of Onions
Nutrition and You, Morel mushroom nutrition facts
