Discover the best spring produce to elevate your plant-based meals. From ramps and asparagus to strawberries and artichokes, learn how to create delicious, nutrient-rich dishes this season.
I’ve got spring fever! Shopping for fresh produce in the spring can be overwhelming, especially if you’re trying to build nutritious plant-based meals. But fear not! With the growing season in full swing, farmer’s markets and CSAs are brimming with fresh fruits and vegetables. Here’s a guide to help you pick out delicious, nutrient-packed goodies to enjoy all spring long.
Ramps: A Seasonal Superstar
If you’ve heard about ramps season, you know these garlicky green onions are a springtime favorite. Ramps are not only flavorful but also packed with vitamin A and vitamin C, which support eye health and boost your immune system. They’re also rich in antioxidants, helping to fight off cancer-causing free radicals. You can grill ramps or toss them in a salad.
Asparagus: The Nutrient Powerhouse
Asparagus is another spring staple. Whether you prefer the traditional green stalks, or the unique white and purple varieties, asparagus is loaded with fiber, magnesium, calcium, vitamin K, and B vitamins like riboflavin and thiamine. These nutrients support everything from gut health to muscle function. Roasted asparagus with olive oil, salt, and pepper is always a hit, but for a more adventurous dish, try adding them to veggie sushi rolls. For more asparagus inspiration, visit Bon Appétit.
Green Peas: The Underrated Green
Fresh green peas often get overlooked because of their mushy canned or frozen counterparts, but don’t dismiss them! When fresh, green peas are rich in vitamin K, fiber, vitamin C, and are a solid plant-based source of protein. You can serve them as a side dish or make a flavorful green pea pesto for toast or pasta. Find a great recipe for green pea pesto at Minimalist Baker.
Strawberries: The Springtime Favorite
Who doesn’t love strawberries? Loaded with vitamin C, strawberries support your immune system, aid in iron absorption, and promote wound healing. They’re delicious on their own, but you can also toss them in smoothies, spinach salads with nuts, or use them to make a homemade compote. For more strawberry dishes, explore recipes on The Spruce Eats.
Swiss Chard: A Colorful Spring Green
If you want to mix up your greens, try swiss chard. Its beautiful rainbow-colored stalks are hard to resist, and it’s rich in vitamins A, C, and K. You can use swiss chard in a basic veggie sauté, add it to soups, or get creative by using it in a quiche. Whether you go for a dairy-based or vegan quiche, swiss chard brings color and nutrition to the dish. For more cooking tips, check out Oh She Glows.
Artichokes: The Mediterranean Gem
Artichokes might be underrated outside of Mediterranean cuisine, but they’re packed with potassium, which helps control blood pressure. While raw artichokes can be intimidating, once prepped, they’re perfect as a snack or an addition to pasta, tacos, or veggie bowls. For more artichoke recipe ideas, visit Simply Recipes.
Cherries: The Best Spring Snack
Cherries are the ultimate spring snack—and they’re as nutritious as they are tasty. Full of fiber, vitamin C, and potassium, they’re great to eat on their own, but also make for a delicious tart cherry pie. For the perfect cherry pie recipe, head over to Sally’s Baking Addiction.
Get Cooking This Spring!
With such a vibrant array of spring produce, now is the time to get creative in the kitchen. Whether you’re roasting asparagus, making ramp-infused sandwiches, or whipping up a green pea pesto, the possibilities are endless.
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