What produce is in season? (Spring fruits & vegetables guide)

Spring is full of delicious flavor, so let’s break down some of the most popular produce in this season and how to incorporate it into your kitchen! 

While you can enjoy most fruits and vegetables year round, there’s something special about eating seasonally. When produce is in season, it is at its peak in both nutrition and flavor. Not only is seasonal produce tastier and nutritionally optimal, it’s easier on your wallet.

Have you ever had a strawberry and it tastes like, well, nothing? Maybe it’s light pink in color, almost white, compared to the deep red that indicates a juicy fruit. Chances are, that strawberry wasn’t in season yet. 

Even though most produce is available year round, that doesn’t mean you’re getting the same quality as when it’s in season. 

When visiting your local farmer’s market, you can be confident that you are buying within season. Market vendors are usually smaller farmers that are selling their latest harvest, which rotates with the seasons. 

When shopping at the store, it can be a little trickier to figure out what is seasonal and what’s not. 

Before diving into the list of spring produce, it’s important to note that your location can impact availability, as different climates and growing conditions alter what’s available in the area. 

Spring Produce Guide + Recipes

Aromatics

Onion, garlic, scallions, leeks … the flavor gang’s all here! Aromatics are what give most savory recipes a flavor foundation. The most common aromatics are readily available all year, but this spring might be the time to try a member of the family that is unique to the season, such as garlic scapes or spring onions. 

Try it with these recipes: 

• Tuscan Veggie Detox Soup
• Simply Grilled Vegetables with a Garlic Herb Dipping Oil  

But first, check out this video tutorial on how to cut an onion the right way (easy way!) here. 

Artichokes

This might just be the most intimidating produce in this list. Fresh artichokes are a delicious staple on high-end restaurant menus, but can be intimidating for the home cook. To be honest, I didn’t even attempt to cook a fresh artichoke until recently. When buying fresh, you want to look for tightly packed leaves and fresh cut stems. Steam them or roast them for a delicious way to get a boost of fiber in your diet! 

If you’re not quite ready to experiment with fresh artichokes, try this Antipasto Italian Mason Jar Salad that features artichoke hearts from the can. 

Asparagus

Some love it, some stay away from it due to its particular smell. Asparagus is high in fiber and known to help naturally detox the body. I always aim to get a green veggie on my plate, and asparagus can be included in so many ways! You might even get lucky and find white asparagus at the store, which is slightly milder in flavor. 

Try it with these recipes: 

• Perfectly Cooked Salmon and Asparagus Parchment Packs 
• Creamy Asparagus and Pea Soup 

Beets

There’s so much more that beets have to offer than the kind from the can that might as well be jello. Beets are a little earthy, but sweet in flavor, and can be found in both red and golden colors. A great energy booster, beets work to increase oxygen flow to the blood and have been linked to improved athletic endurance. You can roast them, steam them, puree them and more! 

Try it out with these recipes: 

• Refreshing Beet Berry Smoothie. 
• Roasted Butternut Squash and Beet Mason Jar Salad

Broccoli

This old standby is part of the cruciferous family, and contains antioxidants that are particularly good for longevity health. Broccoli is a “safe” vegetable, and can be incorporated onto your plate in many ways. 

Try it out with these recipes: 

• Copycat Broccoli Cheddar Soup (Dairy Free)
• Easy Broccoli Tofu Stir Fry

Butter Lettuce

So tender, so … buttery. Butter lettuce is a delicate leafy green whose shape lends itself well to being a vessel. See what I mean by using butter lettuce for these Mushroom Cashew Lettuce Cups that are better than what you’ll find at P.F. Chang’s! 

Carrots

Full of vitamin A, carrots contain beta carotene which gives them that gorgeous orange hue. Eat enough of them and you, too, will have a bright glow about you. 

Try it out with these recipes: 

• Healthy Carrot Cake Muffins with Vanilla Cashew Frosting
• Immune-Boosting Carrot Orange Smoothie
• Glow Getter Roasted Carrot Butternut Squash Soup (you can double up on the carrots and omit the butternut squash if you like!)

Cherries

These ruby red jewels are full of antioxidants and a great snack to have around. Eating fresh cherries requires a little patience in getting the pit out, which means it forces you to slow down as you snack. Incorporate them into a meal with this Antioxidant-Rich Super Grains Salad with Cherries & Walnuts. 

Green Beans

Want to know a secret for low maintenance green beans? Look for haricot verts at the grocery store. They are going to be a more tender green bean (less cooking time), and are already trimmed, which means they are ready for cooking right out of the package. One of our favorite ways to prep green beans over at FitLiving Eats Winter Park is to sear them on high heat with a little salt and pepper until lightly charred, then garnishing with toasted almonds or lemon zest. 

Herbs

The secret to fresh flavor without adding any extra calories to the dish. My go to herbs are usually Italian parsley, basil, cilantro, rosemary and dill. 

Try them out in these recipes: 

• Clean Green Avocado Hummus
• Farmer’s Market Salad with a Creamy Lemon Dill Dressing 
• Super Simple Rosemary Roasted Potatoes 

Kale

Have you ever had a kale salad and felt like you might as well be eating the leaves from the bush in your backyard? Same. The key to tender, sweet kale is to massage it when consuming it raw! I enjoy using curly kale for salads and Tuscan/Dino kale in soups and other recipes that require heat cooking. 

Try it out with these recipes: 

• Vegan Creamy Polenta with Garlicky Kale & Crispy Chickpeas
• Super Simple Kale & Walnut Pesto
• Kale & Mushroom Enchiladas
• The Ultimate Superfood Detox Mason Jar Salad

Kiwi

This cute green fruit is high in vitamin C and a staple ingredient when making a fresh fruit salad. When cutting a kiwi, trim off the ends, then cut in half. Next, hold the kiwi in your hand and use a spoon to peel off the skin by scooping out the green flesh. Easy! 

Peas

Love them or hate them? Growing up, the only way I was really introduced to peas was straight out of a can. Now I know that there are so many other ways to cook with them that can redeem initial judgement over peas. 

Try it out with these recipes: 

• Gnocchi & Spring Peas with a Basil Cashew Cream Sauce
• Creamy Asparagus and Pea Soup

Radishes

Not the most common produce, radishes are fun to have on hand when you’re feeling stuck in a rut. Add them to salads raw for a spicy bite, or roast them in the oven for a low-carb, potato-like side dish. 

Salad Greens

Once springtime rolls around and outside temperatures start to warm up, you might find yourself craving light, fresh foods. Now is a great time to experiment with different kinds of hearty salads and power bowls, using seasonal salad greens as your base. 

Try it out with these recipes: 

• Garden Salad Pizza
• Healthy Mexican Cobb Salad w/ Creamy Avocado Dressing
• 4 Must-Make Power Bowl Sauces
• 30 Plant-Based Power Bowl Recipes to Power You Through Your Day