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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce

In this Guide to Spring Food, we’re showcasing 10 of the most popular seasonal ingredients for spring: strawberries, avocado, fresh herbs (basil, cilantro and parsley), asparagus, artichokes, peas, fennel, rhubarb, fava beans, and radishes. You’ll learn about the health benefits of in season produce AND we’ve rounded up 100 delicious Spring recipes that will inspire you out of the winter blues and into your kitchen!

In this Guide to Spring Food, we’re showcasing 10 of the most popular seasonal ingredients for spring: strawberries, avocado, fresh herbs (basil, cilantro and parsley), asparagus, artichokes, peas, fennel, rhubarb, fava beans, and radishes. You’ll learn about the health benefits of in season produce AND we’ve rounded up 100 delicious Spring recipes that will inspire you out of the winter blues and into your kitchen!

UPDATE: This post was originally published in March 2018. We’ve updated it to add 100 recipes and new seasonal ingredients. 

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 and colorful produce options.

There’s nothing like getting fresh fruits and vegetables from your local farmer’s market or CSA to inspire clean, healthy eating.

Read on to discover some recipes that are bound to become some of your favorites this spring! 

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SEASONAL SPRING FOOD +  100 COMFORTING SPRING RECIPES

Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; Strawberries

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

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 Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; avocado

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

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; herbs

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

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; asparagus

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

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; artichokes

SEASONAL SPRING FOOD: ARTICHOKES

Is it just me, or do artichokes look like something from a foreign land? I mean, how on earth do you eat an artichoke anyway?! That’s exactly what you’ll find out in some of the recipes below. While canned artichoke hearts are a lifesaver, preparing and eating fresh artichokes is a delicious, worthwhile venture.

Did you know that artichokes rank number one among all vegetables in terms of antioxidant count? Artichokes are also rich in fiber (one medium artichoke has 25% of your recommended daily intake!) and also contain a unique form of fiber known as inulin, one of the most available prebiotics in the food supply. (source)

SPRING RECIPES: ARTICHOKES

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; peas

SEASONAL SPRING FOOD: PEAS

What do the words garden, snap, and snow have in common? They’re all varieties of peas, of course! If you’ve only ever had peas from a can or frozen, you’re totally missing out on this humble yet sweet, crunchy, and nutritious legume!

Peas are packed with vitamins and minerals like antioxidants and flavonoids, particularly vitamin C, calcium, iron, copper, zinc, and manganese. These nutrients help lower cholesterol levels, build strong bones, and can lower the risk of type 2 diabetes. (source)

SPRING RECIPES: PEAS

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; fennel

SEASONAL SPRING FOOD: FENNEL

If you like licorice, then you’ll love fennel! It comes in many forms since the entire fennel plant is edible, including the bulb, seeds, stalk and leaves. You may find the bulb used to flavor soups, or chopped up in salads, stews, pasta dishes and more. The seeds are most commonly used in teas, spice blends, dry rubs for meat, and to make fennel essential oil.

Practitioners have been using fennel as a healing and health boosting plant for thousands of years across many different cultures. With its anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties, it’s no wonder! From treating simple issues like the common cold and cough, to more complicated conditions like cancer, arthritis, colic, abdominal pain, diarrhea, constipation, liver pain and kidney issues, fennel really is an ancient wonder. (source)

SPRING RECIPES: FENNEL

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; rhubarb

SEASONAL SPRING FOOD: RHUBARB

Rhubarb is the first vegetable of spring in many areas, and while it’s typically thought of as fruit because of its sweet, tart taste and tendency to be found in baked goods (rhubarb pie anyone?), it’s actually a vegetable.

It’s no surprise if you’ve ever had rhubarb that fiber is one of its health hallmarks. It’s been shown to protect the intestinal wall, and has been used in ancient Chinese medicine for soothing stomach ailments and relieving constipation. Rhubarb also makes an effective poultice for relieving fevers and swelling, and potentially protects against osteoporosis due to its Vitamin K content. (source; source)

SPRING RECIPES: RHUBARB

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; fava beans / broad beans

SEASONAL SPRING FOOD: FAVA BEANS

Though fava beans–also known as broad beans–take some time to prepare as you have to shuck, blanch, and shell them, it’s well worth the effort.

Why? Fava beans are a lean protein choice with lots of fiber and some of the top high-folate foods around. Folate is useful for energy metabolism, support of the nervous system and healthy red blood cells, and crucial for moms-to-be. Some studies also show a decreased risk of heart disease, cancer, and depression in people who eat folate-rich foods. (source)

SPRING RECIPES: FAVA BEANS

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Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce; radishes

SEASONAL SPRING FOOD: RADISHES

Peppery and crunchy, radishes come in nearly all colors of the rainbow: red, black, pink, dark grey, purple, yellow, two-tone green and white. While often overlooked at the supermarket, radishes add delightful flavor whether raw or cooked, and have a myriad of health benefits.

Radishes are a good source of vitamin C, which may help fight disease and rescue healthy cells from harmful free radicals. (source) Did you know vitamin C is essential in collagen production? Radishes are also a natural remedy for jaundice as it detoxifies the blood of toxins and waste. (source)

SPRING RECIPES: RADISHES

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What are some of your favorite ways to prepare these spring foods? Let us know in the comments below!

In this Guide to Spring Food, we’re showcasing 10 of the most popular seasonal ingredients for spring: strawberries, avocado, fresh herbs (basil, cilantro and parsley), asparagus, artichokes, peas, fennel, rhubarb, fava beans, and radishes. You’ll learn about the health benefits of in season produce AND we’ve rounded up 100 delicious Spring recipes that will inspire you out of the winter blues and into your kitchen!

Photo Credit: Heidi Geldhauser

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7 comments on “Spring Food: 100 Healthy Spring Recipes Featuring In Season Produce”

  1. This is just the post I needed to see today to get excited for the sights and smells of spring. Can’t wait for all the fresh herbs.

  2. I can’t get enough of avocado, fresh herbs, and asparagus!

  3. Strawberries in salad is always such a great addition!

  4. Seriously SO excited for spring, and these recipes only add to my eagerness! Can’t wait to get to the Farmer’s Market soon!!