Spring is one of the most refreshing times of year. Nature begins to wake up again after the chill of winter, and with that comes an abundance of fresh produce. Eating seasonally during spring is not just about enjoying great-tasting food—it’s also about supporting your body’s natural needs and staying in tune with what’s growing around you.
In the United States, spring brings a colorful variety of fruits and vegetables to farmers markets and grocery store shelves. These foods are packed with nutrients, flavor, and freshness. Shopping at your local farmers market is one of the best ways to connect with local farmers and bring home the freshest seasonal produce.
Let’s explore what we should eat during the spring season and how these foods can help support a balanced and wholesome lifestyle.
Why Eat Seasonally in Spring?
Eating seasonally means choosing foods that are naturally grown and harvested at a particular time of year in your region. In spring, this means lighter foods, fresh greens, and bright fruits that help your body shift away from heavier winter meals.
Benefits of eating seasonally:
- Better flavor: Fruits and veggies in season have their natural flavoring at its peak.
- More nutrients: Fresh produce holds on to more of its nutrients when it’s eaten soon after harvest.
- Support for local farmers: Buying seasonal produce at a farmers market helps local communities thrive.
Top Fruits and Vegetables to Eat During Spring
Let’s look at the best fresh produce to fill your plate with this spring.
- Leafy Greens
Spring is the perfect time to enjoy fresh leafy greens. These include:
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- Spinach
- Arugula
- Kale
- Lettuce
Leafy greens are great for salads, wraps, and smoothies. They’re a solid source of fiber and help support regular digestion and overall wellness.
- Spring Onions
Spring onions (also known as green onions) are milder than regular onions and can be used in a variety of ways:
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- Toss into stir fries
- Add to scrambled eggs
- Sprinkle over tacos or grain bowls
They’re a great way to add natural flavoring to your dishes without overpowering them.
- Asparagus
Asparagus is one of the first vegetables to appear in spring. It’s easy to roast, grill, or steam and pairs well with lemon, garlic, or olive oil. It’s also perfect for adding to pastas or serving as a side dish.
- Peas
Sugar snap peas and garden peas are light, sweet, and crunchy. You can snack on them raw, toss them into stir fries, or mix them into salads and pasta dishes.
- Radishes
Radishes grow quickly and have a peppery crunch that wakes up your meals. Slice them raw into salads or roast them for a milder taste.
- Strawberries
Though their season starts later in spring, strawberries are a favorite spring fruit. They’re juicy, sweet, and packed with natural flavoring. Enjoy them fresh, in smoothies, or sliced over yogurt and oats.
- Citrus Fruits
Lemons, oranges, and grapefruits are still in season in early spring. Use them to:
- Add brightness to dressings
- Flavor water naturally
- Freshen up baked goods
Spring Meal Ideas Using Seasonal Produce
Now that we know which fruits and veggies are in season, here’s how to include them in your everyday meals.
- Fresh Salads
Create a spring salad with spinach, arugula, radishes, peas, and strawberries. Top it with sunflower seeds and a lemon-olive oil dressing for a light, refreshing lunch.
- Stir Fries with Spring Veggies
Use spring onions, asparagus, peas, and leafy greens in a quick stir fry. Add tofu, chicken, or shrimp for protein, and serve it over rice or noodles.
Blend spinach, kale, strawberries, banana, and almond milk for a delicious and simple smoothie. It’s a great way to start your day with spring flavors.
- Simple Roasted Veggies
Roast asparagus, radishes, and spring onions with a drizzle of olive oil and sea salt. Serve them alongside any main dish or enjoy them on their own.
- Farmers Market Bowls
Make a grain bowl using quinoa or brown rice as the base. Add seasonal produce like roasted asparagus, raw radishes, sliced avocado, and spring onions. Top with a lemon-tahini dressing.
Tips for Shopping Spring Produce
To make the most of your spring eating experience, keep these tips in mind:
- Visit local farmers markets: You’ll find the freshest items and get to know what’s growing in your area.
- Talk to local farmers: Ask them what’s in season and how they recommend using it.
- Check produce signs at your grocery store: Look for labels that say "local" or "in season."
- Buy small amounts more often: Fresh produce doesn’t last long, so buy what you’ll eat in a few days.
Final Thoughts: Keep It Fresh and Simple
Spring is a time of renewal, not just in nature, but also in how we eat. Choosing seasonal produce brings more flavor, color, and nutrients to your meals. Whether you're exploring your local farmers market or picking up fresh greens at the grocery store, eating what's in season is a simple way to care for your body and support your community.
From leafy greens to spring onions and strawberries, this season is full of natural goodness waiting to be enjoyed. So fill your plate with the best that spring has to offer and keep your meals light, fresh, and colorful.
