In this Guide to Spring Food, we’re showcasing five of the most popular seasonal ingredients for spring: strawberries, avocado, fresh herbs (basil, cilantro and parsley), cabbage and asparagus. You’ll learn about the health benefits of In Season Produce AND we’ve rounded up 25 delicious Spring recipes that will inspire you out of the winter blues and into your kitchen!
What’s not to love about Spring? The fresh air, colorful blooms and sunny rain showers can bring a smile to anyone’s face as winter’s grasp starts to thaw.
Spring officially starts March 20th and some of our favorite ingredients are just waiting to blossom! While nutritious leafy greens like arugula, collard greens and spinach thankfully grow year round to get us through winter, I for one am ready for an influx of some more in season, local produce options.
There’s nothing like getting fresh fruits and vegetables from your local farmer’s market or CSA to inspire clean, healthy eating.
In addition to the five ingredients highlighted in this guide, other seasonal Spring fruits and veggies include artichokes, apricots, dandelion greens, leeks, peas, pea greens and radishes.
Read on to discover some recipes that are bound to become some of your favorites this spring!
SEASONAL SPRING FOOD + 25 COMFORTING SPRING RECIPES
SEASONAL SPRING FOOD: STRAWBERRIES
Strawberries just may be one of the most exciting things about spring! There’s nothing like a fresh, ripe, juicy, in-season berry, and strawberries peak from April through June. Stock up and freeze them so you have them on hand to make green smoothies and yummy treats like Berry Cobbler later in the year, or make your own healthy jam to can and give out as gifts.
Strawberries are high in vitamin C and filled with antioxidants, which make them a great immune system booster. They’re also a wonderful source of folic acid, so if you’re trying to get pregnant, strawberries are a perfect fruit to befriend.
SPRING RECIPES: STRAWBERRIES
- Strawberry + Pickled Beet Salad with White Balsamic Dressing
- Strawberry Chia Seed Popsicles from Jar of Lemons
- Vegan Strawberry Shortcake Smoothie
- Strawberry Salsa from Cookie & Kate
- Strawberry Banana Chocolate Chip Baked Oatmeal from Ambitious Kitchen
SEASONAL SPRING FOOD: AVOCADO
Avocados have really been center spotlight over recent years, appearing in everything from chocolate mousses to smoothies to even ice cream! It’s no wonder, with their creamy flesh, versatility and renowned health properties that avocados are being celebrated.
Unlike most fruits, avocados are low in carbs and high in healthy fats. They’re heart healthy and perfect for an anti-inflammatory diet. Did you know they contain more potassium than bananas?
SPRING RECIPES: AVOCADOS
- Thai Coconut Shrimp Ceviche with Mango Avocado Salsa
- Blueberry Guacamole with Roasted Corn
- Easy Homemade Spicy Tuna Poke Bowls
- Twice Baked Stuffed Sweet Potato Skins with Chipotle Beans
- Tuna Salad with Avocado, White Beans & Pesto (Dairy-Free)
SEASONAL SPRING FOOD: FRESH HERBS
What adds more flavor to food than fresh herbs? This is one of the key ways that I make healthy food taste delicious and vibrant, not to mention their mouthwatering aromas.
Think beyond the garnish and try highlighting herbs as a focal point in your cooking. In addition to the more common herbs like basil, cilantro and parsley, other herbs like chervil, chives, dill, horseradish root, mint and tarragon are also in season in spring.
Herbs have powerful health benefits, too, because of their abundance of protective polyphenols. In real human speak, that means they’re plant compounds with potent antioxidant and anti-inflammatory effects that have been shown to combat such diseases as cancer, heart disease, Alzheimer’s, diabetes and more.
Polyphenols are anti-microbial, so they can help protect us from harmful bacteria as well. Go herbs!
SPRING RECIPES: FRESH HERBS
- Shakshuka (Eggs in Tomato Sauce) with Swiss Chard Pesto
- Green Detox Smoothie with Citrus + Herbs
- Crostini with Canned Sardines, Sherry Pickled Chiles + Herbs
- Healthy Turkish Breakfast Bowls with Herbed Yogurt
- Chimichurri Steak Bowls with Roasted Potatoes
SEASONAL SPRING FOOD: CABBAGE
Cabbage may seem commonplace, but it’s actually quite magical. Whether taking center stage when prepared raw like in coleslaw, fermented for sauerkraut, or cooked down like in traditional cabbage soup, this underrated veggie is owed some serious kudos.
Eating cabbage can support digestive health, like constipation and stomach ulcers. It’s also great for skin disorders like eczema and jaundice. It’s especially potent when cultured like in sauerkraut, delivering probiotics that can reduce your risk of mood, brain and digestive orders.
SPRING RECIPES: CABBAGE
- Rainbow Spring Rolls with Papaya Noodles + Spicy Peanut Sauce
- “Ricotta” Stuffed Cabbage from Love & Lemons
- Caesar Roasted Cabbage Wedges from LL Balanced
- Creamy Cranberry & Walnut Coleslaw from Haute & Healthy Living
- Pineapple Turmeric Ginger Probiotic Sauerkraut from Yang’s Nourishing Kitchen
SEASONAL SPRING FOOD: ASPARAGUS
Asparagus is a classic veggie that never goes out of style. Although it creates a strong smell after being ingested (c’mon, you know the one I’m talking about!), there’s still so much to love about asparagus. It has virtually no fat or calories, but is packed with nutrients.
Asparagus is loaded with Vitamin K (great for blood clotting and bone health), is a natural diuretic (supports detoxing), and nourishes our digestive tract (supporting good, healthy bacteria in our large intestines).
SPRING RECIPES: ASPARAGUS RECIPES
- Spring Frittata with Asparagus, Leeks & Dill from Clean Cuisine
- One Pan Lemon Roasted Salmon, Potatoes and Parmesan Asparagus from Half Baked Harvest
- Chicken Bacon Avocado Salad with Roasted Asparagus from Pinch of Yum
- Creamy Vegan Lemon Asparagus Pasta from Minimalist Baker
- Light Creamy Asparagus Soup from Recipe Runner
What are some of your favorite ways to prepare these spring foods? Let us know in the comments below!