Spring's Bounty: A Guide to Vegetables, Fruits and Herbs for Optimal Health

BY SARAH MASTRACCO

Spring rolls in like a breath of fresh air, rebooting not just the beautiful outdoors but our plates too. It's that time of year when a bounty of fresh veggies, fruits and herbs start popping up, ready to add a burst of pizzazz to our meals. The best part is that there are endless fun and creative ways to weave vegetables, fruits and herbs into our daily eats.

Check out these springtime favorite ingredients and recipe sparks to inspire your own delicious culinary creations!

Spring: What’s In Season

Vegetables: Arugula, Artichokes, Asparagus, Beets, Broccoli, Carrots, Cauliflower, Fava Beans, Lettuce, Dark Leafy Greens, Kohlrabi, Morels, Radishes, Ramps, Spinach, Spring Peas, Spring onions

Fruits: Apricots, Avocado, Grapefruit, Mango, Pineapple, Rhubarb, Strawberries

Herbs: Parsley, Cilantro, Chives, Dill, Tarragon, Mint, Oregano, Thyme, Sage

Remember, the availability can vary by specific region and climate, so it's always a good idea to check what's in season locally. 

Vegetables of Spring:

Arugula: High in Vitamin K, A, and C, arugula is a peppery leaf that can help protect your bones and boost your immune system.

Recipe Idea: Toss arugula with shaved parmesan, lemon juice, olive oil, salt, and pepper for a simple yet zesty salad. 

Artichokes: High in fiber, vitamin C, and magnesium, artichokes support digestive health and can help regulate blood pressure.

Recipe Idea: Steamed artichokes dipped in a Miso Tahini Dressing, served as a delicious appetizer or side dish.

Asparagus: A spear of nutrients, asparagus is rich in vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber. It's known for its ability to boost brain health and reduce bloating.

Recipe Idea: Grilled asparagus with lemon zest and a sprinkle of parmesan makes a perfect side dish.

Beets: They are rich in fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beets have numerous health benefits, including improved blood flow and lower blood pressure.

Recipe Idea: Roast beets and serve them with goat cheese and walnuts over mixed greens for a hearty salad.

Broccoli: A cruciferous vegetable high in vitamins C and K, fiber, and antioxidants, broccoli supports immune health and can protect against inflammation.

Recipe Idea: Stir-fry broccoli with garlic, ginger, low sodium soy sauce or tamari and sesame oil for a quick and nutritious side dish.

Carrots: Loaded with beta-carotene, which the body converts into vitamin A, carrots are good for eye health and have antioxidants that can lower cancer risk.

Recipe Idea: Roast carrots with honey and thyme until caramelized for a sweet and savory snack.

Cauliflower: Cauliflower is high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer.

Recipe Idea: Try cauliflower rice as a low-carb alternative to traditional rice, seasoned with cilantro and lime.

Dark Leafy Greens: These greens, including kale and Swiss chard, are nutritional powerhouses loaded with vitamins A, C, and K, as well as fiber, iron, and calcium.

Recipe Idea: Sauté your favorite greens with garlic and a splash of vinegar for a quick, nutrient-dense side.

Fava Beans: Rich in protein, fiber, vitamins A and B, potassium, and iron, fava beans can support muscle strength and heart health.

Recipe Idea: Blend cooked fava beans with garlic, olive oil, and lemon juice for a fresh spring hummus.

Kohlrabi: Kohlrabi is a source of vitamins C and B6, potassium, and fiber. It supports healthy digestion and the immune system.

Recipe Idea: Slice kohlrabi into sticks and eat them raw with a creamy dip or add them to stir-fries.

Morels: These wild mushrooms are a good source of iron, copper, manganese, phosphorus, and vitamins D and B.

Recipe Idea: Sauté morels in butter with garlic and thyme, then serve on toasted whole grain bread for a luxurious treat.

Radishes: These peppery vegetables are low in calories but high in vitamin C, potassium, and antioxidants. Radishes can aid in digestion and the detoxification process of the body.

Recipe Idea: A Mediterranean-style Salad with crisp radish, cucumber, tomatoes, olives and a Herby Caper Vinaigrette  is both refreshing and healthful.

Ramps: Ramps, wild leeks, are rich in vitamins A and C, and they have a garlic-onion flavor that can enhance any dish.

Recipe Idea: Grill ramps and serve them as a side or chop them into pesto for a unique pasta sauce.

Spinach: Spinach is loaded with iron, folate, and vitamins A and C, making it great for skin, hair, and bone health.

Recipe Idea: Blend spinach with bananas, almond milk, and peanut butter for a nutritious green smoothie.

Spring Peas: Peas are a good source of vitamins A, K, and C, fiber, and protein, supporting digestive health and energy.

Recipe Idea: Add spring peas to risottos or pasta for a pop of sweetness and color.

Spring Onions: These onions are high in vitamin C and beneficial for heart health and reducing inflammation.

Recipe Idea: Use spring onions as a topping for salads, soups, or incorporate them into savory pancakes.

Fruits of Spring: 

Apricots: Apricots are rich in vitamin A, which is crucial for immune function, vision, and skin health. They also offer a good dose of fiber and potassium.

Recipe Idea: Fresh apricot salsa makes a great topping for grilled chicken or fish, adding a sweet and tangy flavor.

Avocado: Avocados are loaded with heart-healthy monounsaturated fats, fiber, and nearly 20 vitamins and minerals, including potassium, which helps manage blood pressure.

Recipe Idea: Use as an ingredient for smoothies, make guacamole or stuff them with a quinoa and herb salad. 

Grapefruit: This citrus fruit is a powerhouse of vitamins C and A, antioxidants, and a unique compound called naringenin, which may have a cholesterol-lowering effect.

Recipe Idea: Add grapefruit segments to a salad with mixed greens, avocado, and a light vinaigrette for a refreshing meal.

Mango: Mangoes are not just irresistibly sweet; they're also high in vitamins C and A, making them great for immunity and skin health. They also contain digestive enzymes.

Recipe Idea: Mango smoothie bowls are a perfect start to your day. Blend mango with a bit of coconut milk and top with granola, coconut flakes, and a drizzle of honey.

Pineapple: Pineapple is famous for its bromelain content, an enzyme that can aid in digestion and reduce inflammation. It’s also rich in vitamin C and manganese.

Recipe Idea: Grilled pineapple makes a surprisingly tasty side dish or dessert. Serve it with a scoop of dairy-free ice cream or as a side to grilled meats.

Strawberries: They are not just delicious; they're also packed with vitamins C and K, fiber, folic acid, manganese, and potassium. They have high levels of antioxidants known as polyphenols.

Recipe Idea: A strawberry, toasted hazelnut and fresh spinach salad with a simple balsamic vinaigrette is a perfect spring meal.

Rhubarb: While technically a vegetable, rhubarb is often treated as a fruit. It’s low in calories but rich in fiber, vitamin K, and calcium. Rhubarb can aid bone health and digestion.

Recipe Idea: Rhubarb compote served with Greek yogurt or over oatmeal for a tangy breakfast treat.

Herbs of Spring: 

Parsley: Rich in vitamins A, C, and K, parsley can support immune function, vision, and bone health. It also contains antioxidants, which help reduce inflammation.

Recipe Idea: Combine chopped parsley with quinoa, diced tomatoes, cucumber, lemon juice, olive oil, and seasonings for a refreshing tabbouleh.

Cilantro: Known for its distinctive flavor, cilantro is packed with vitamins A, C, and K, as well as minerals like iron and potassium. It's also believed to have detoxifying properties.

Recipe Idea: Toss to combine chopped tomatoes, green bell peppers, sweet onion, lime zest, lime juice, pinch salt and pepper, drizzle extra virgin olive oil and chopped cilantro for a zesty topping.

Mint: Besides its refreshing taste, mint aids in digestion and can help relieve symptoms of IBS. It's a good source of vitamin A, promoting eye health and skin clarity.

Recipe Idea: Blend fresh blanched or frozen (thawed) peas with mint, vegetable broth, salt and pepper and green onions for a light Minted Pea Soup.

Dill: Loaded with antioxidants, vitamin C, and manganese, it is beneficial for bone health and can

Recipe Idea: Mix chopped dill into Greek yogurt along with garlic and lemon juice to serve with grilled meats or vegetables.

Chives: Low in calories but high in beneficial nutrients, including vitamins A and C, which are important for immune defense and skin health.

Recipe Idea: Fold finely chopped chives into your eggs while scrambling for a simple and flavorful breakfast.

Oregano: A rich source of antioxidants, which help combat free radicals and reduce inflammation. It’s also packed with fiber, vitamin K, manganese, iron, calcium, vitamin E, and tryptophan. Oregano’s active compound, carvacrol, has antimicrobial and antiviral properties, making this herb a strong foe against infections.

Recipe Idea: Sprinkle dried oregano on a pizza or into a pasta sauce, or mix fresh oregano leaves into a Greek salad or blend it into a homemade vinaigrette dressing.

Thyme: Loaded with vitamin C, a powerful antioxidant that supports the immune system. It also provides a good amount of vitamin A, which is beneficial for eye health, iron for circulation, and potassium for blood pressure regulation. Thyme contains thymol, an essential oil with antiseptic and antibacterial properties, making it a useful herb for respiratory health.

Recipe Idea: Mix fresh thyme leaves with garlic, lemon zest, and olive oil to create a marinade for chicken or lamb. Add to potato dishes such as roasted or mashed potatoes.

Sage: Sage is revered for its anti-inflammatory and antioxidant properties. It’s a great source of vitamin K, essential for bone health, and contains magnesium, zinc, copper, and vitamins A, C, and E. Sage has been used traditionally to enhance memory and cognitive function, and research suggests it may have potential benefits in Alzheimer’s disease treatment.

Recipe Idea: Use in the preparation of brown butter sage sauce to drizzle over pasta or gnocchi. For a comforting dish, try adding fresh sage leaves to butternut squash soup or stuffing for poultry.

Incorporating Spring Produce into Your Diet

Experiment with Salads: Spring is the perfect time to experiment with salads by mixing different greens, herbs, vegetables, and fruits. Add a protein source like grilled chicken, fish, or tofu to turn it into a main dish.

Smoothies and Juices: For a nutritional boost, blend spring fruits with leafy greens and herbs into smoothies. Adding a piece of ginger can further enhance the digestive benefits.

Stir-Fries and Sautées: Quickly sautéing spring vegetables and herbs in olive oil preserves their crunch and nutrients, making for a healthy and quick meal option.

Preserving: Consider pickling vegetables or making jams from spring fruits to extend the life of your produce and enjoy their flavors year-round.

Herbal Teas: Create soothing teas with fresh or dried leaves of these herbs. Thyme tea is particularly good for coughs and sore throats.

Seasoning Blends: Combine dried oregano, thyme, and sage with other spices to create a versatile seasoning blend for meats, vegetables, or bread dips.

Infused Oils: Infuse olive oil with these herbs to create flavorful oils perfect for salads, bread dipping, or cooking. 

Tips for Improving Digestion

After-Dinner Walks: An easy walk after meals can significantly improve digestion and accelerate calorie burning. This mild physical activity helps in the movement of food through the digestive system.

Herbal Teas: Certain herbal teas are known for their digestive benefits. Peppermint tea can soothe the stomach and improve digestion. Ginger tea is effective in alleviating nausea and bloating. Fennel tea, with its antispasmodic properties, can relax the digestive tract muscles and promote better digestion.

Stay Hydrated: Adequate water intake is crucial for digestion. It helps break down food so that your body can absorb the nutrients more efficiently.

Mindful Eating: Eating slowly and chewing thoroughly can prevent overeating and indigestion. It’s also essential to pay attention to your body's hunger and fullness signals.

The Takeaway

Spring is not just a season of renewal in nature but also an opportunity to rejuvenate our diets with a wide variety of fresh produce. Embracing the bounty of vegetables, fruits, and herbs that spring offers, we can invigorate our meals with flavors that are as nutritious as they are tasty. From simple salads to more intricate dishes, the array of spring ingredients highlighted provides a blueprint for culinary creativity, catering to a spectrum of tastes and dietary preferences. By incorporating these seasonal ingredients into our daily meals, we not only celebrate the essence of spring but also support our overall health and well-being. Let's welcome spring with open arms and plates and get ready to explore the endless possibilities it brings to our kitchens and tables.