Spring is the best time of the year to appreciate seasonal veggies with the abundance of fresh and vibrant produce to tuck into. After the cold and grey winter months, it’s a welcome change to see an abundance of colourful fruits and vegetables at the market. In the US, spring typically lasts from March to May and during this time, there are plenty of fruits and vegetables that are at their peak. From lusciously red beetroot to perfectly ripe strawberries, there’s plenty of spring produce to enjoy throughout the upcoming months.
Here are some of the most popular fruits and vegetables to opt for in spring, alongside some easy and tasty recipes.
1) Asparagus
Asparagus is a popular spring vegetable that is rich in nutrients such as vitamin K, vitamin C, and folate. It has a unique flavour that can be slightly bitter or sweet, depending on how it’s prepared. One of the easiest and most delicious ways to enjoy asparagus is by roasting it.
Here’s a simple recipe for roasted asparagus:
Ingredients:
- 1 bunch of asparagus
- 2 tbsp olive oil
- Salt and pepper to taste
- Lemon juice (optional)
Instructions:
- Preheat your oven to 400°F/ 200°C
- Wash and trim the ends of the asparagus.
- Toss the asparagus with olive oil, salt, and pepper.
- Arrange the asparagus in a single layer on a baking sheet.
- Roast in the oven for 10-15 minutes or until tender and slightly browned.
- Serve with a drizzle of lemon juice if desired.
2) Strawberries
Strawberries are one of the most popular fruits in the US and are in season from April to June. They are not only deliciously sweet but are also packed with nutrients such as vitamin C, folate, and potassium. One of the easiest ways to enjoy strawberries is by making a simple strawberry smoothie.
Strawberry Smoothie Recipe:
Ingredients:
- 1 cup fresh strawberries
- 1 banana
- 1 cup almond milk
- 1 tbsp honey (optional)
Instructions:
- Wash the strawberries and remove the stems.
- Peel the banana and cut it into chunks.
- Place the strawberries, banana, almond milk, and honey (if using) into a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy!
3) Peas
Peas are a nutritious spring vegetable that are a good source of fiber, protein, and vitamins A and C. They have a sweet and delicate flavor that makes them a versatile ingredient in many dishes. One of the classic ways to enjoy peas in the spring is in a simple pea soup.
Pea Soup Recipe:
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cups fresh or frozen peas
- 3 cups vegetable broth
- Salt and pepper to taste
- 1 tbsp fresh mint, chopped (optional)
Instructions:
- Heat the olive oil in a pot over medium heat.
- Add the chopped onion and sauté until soft and translucent.
- Add the peas and vegetable broth to the pot.
- Bring to a boil, then reduce heat and let simmer for 10-15 minutes or until the peas are tender.
- Remove from heat and let cool slightly.
- Using a blender, puree the soup until smooth.
- Season with salt and pepper to taste.
- Garnish with chopped mint (if using) and enjoy!
4) Radishes
Radishes are a crisp spring vegetable that are packed with antioxidants and vitamin C. They come in a variety of colours and sizes and can be eaten raw or cooked. One tasty way to enjoy radishes is by making a refreshing radish salad.
Radish Salad Recipe:
Ingredients:
- 1 bunch of radishes
- 1/4 red onion, thinly sliced
- 1/4 cup fresh cilantro leaves
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Instructions:
- Wash and trim the radishes, then thinly slice them.
- In a mixing bowl, combine the sliced radishes, sliced red onion, and fresh cilantro leaves.
- Drizzle with olive oil and apple cider vinegar.
- Season with salt and pepper to taste.
- Toss the salad gently to combine all ingredients.
- Serve chilled or at room temperature.
5) Beetroot
Beetroot and Feta Salad Recipe:
Ingredients:
- 2 medium-sized beetroot, peeled and diced
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped walnuts
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F/200°C
- Arrange diced beetroot on a baking sheet and drizzle with olive oil.
- Roast in the oven for 25-30 minutes or until tender.
- Remove from the oven and let cool slightly.
- In a mixing bowl, combine the roasted beetroot, crumbled feta cheese, and chopped walnuts.
- Drizzle with balsamic vinegar.
- Season with salt and pepper to taste.
- Toss the salad gently to combine all ingredients.
- Serve chilled or at room temperature.
6) New Potatoes
New potatoes are harvested in spring when their skin is paper thin and their flesh is firm and flavorful. Enjoy them to their fullest in a potato salad.
New Potato Salad Recipe:
Ingredients:
- 1 pound new potatoes, washed and halved
- 2 stalks of celery, finely chopped
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley leaves, finely chopped
- 1/4 cup mayonnaise
- 2 tbsp Dijon mustard
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
Instructions:
- Boil the new potatoes in salted water until tender, about 10-12 minutes.
- Drain the potatoes and let cool slightly.
- In a mixing bowl, combine the cooked new potatoes, chopped celery, chopped red onion, and chopped parsley leaves.
- In a separate bowl, whisk together the mayonnaise, Dijon mustard, and apple cider vinegar until smooth.
- Pour the dressing over the potato mixture and toss gently to coat.
- Season with salt and pepper to taste.
- Serve chilled or at room temperature.
Read more on why you should be eating seasonally here.
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