Spring is here (finally!) and with this season change comes a range of fresh foods that we can incorporate into our diet.
Depending on where you live, you may be able to get most — if not all — of the items listed below all year round. But getting produce as locally as possible is best. It’s often cheaper, the produce is fresher — meaning it hasn’t had time to lose its nutrients — and you get to support those in your community. As spring progresses, it’s likely that somewhere near you is growing these very items.
Here are 8 delicious foods that are in season now (or will be soon) with a few suggestions on how to enjoy them!
1. Arugula
Arugula is a dark leafy green, and like all dark leafy greens, it’s spectacular for your health! Rich in vitamins A, C, and K, as well as folate, potassium, and calcium, this can give you a huge boost of nutrients just by adding to a smoothie, salad, or rice bowl.
2. Artichokes
Particularly high in folate and vitamins C and K, artichokes also contain important minerals like magnesium, phosphorus, potassium, and iron. On top of that, they contain antioxidants, which help fight off free radicals in the body!
These guys can be somewhat tricky to eat. When you pick one up, you may wonder how or why someone would want to eat a pinecone. But don’t worry, there’s much more to it!
Here’s a way to enjoy it…
Boil the artichoke for about 20 minutes, then remove it from the water, and let it cool for a bit. Once not too hot to touch, you can remove the individual leaves and — by putting the end between your teeth — remove the “meat”. Enjoy that and discard the rest of the leaf. But what you’re looking for is the artichoke heart. In the center of the artichoke, you will find much more of this “meat” topped by a fuzzy looking layer. That fuzzy layer is what’s known as the “choke”. You want to remove that from the heart and discard it. Then you’ll be left with the heart, which is delicious!
3. Asparagus
Asparagus is one of the most nutritionally well-balanced vegetables. It’s a great source of potassium, fiber, thiamin, and vitamins A, B6, and C. On top of that, a 5-ounce serving provides sixty percent of the RDA for folic acid!
You can eat asparagus in several ways. You can eat it raw, boiled, fried, or off the barbecue. There are tons of options!
4. Beets
It’s hard to beat beets. These guys are loaded with essential nutrients. They’re a great source of fiber, folate, manganese, potassium, iron, and vitamin C. Beets and beet juice have been associated with numerous health benefits, including improved blood flow and increased exercise performance.
Beets can taste earthy at first, but trust us — once you have these a few times, you’ll be craving them! You can cut or grate these up into salads, add them to your smoothies, juice them, or eat them pickled.
5. Carrots
Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A, K1, and B6. Due to their color, carrots are rich in beta carotene, which your body converts into vitamin A.
You can eat carrots in several different ways as well. Cut them up and dip them, add them to salads, or put them in a soup. You can also experiment with cutting them in many ways — spiralizing them, slicing them thinly for sandwiches, and more!
6. Mint
Not only does it smell great, but mint really packs a punch. This little leaf contains many nutrients including vitamins A, B6, C, E, and K, beta carotene, folate, riboflavin, calcium, iron, potassium, magnesium, and manganese. Wow! But that’s not all — fresh mint is also a powerful antioxidant.
You can add mint to your smoothies, homemade juices, or on top of your salads. It also brings an extra refreshing taste to water or iced tea. If you want something warmer, try making your own homemade mint tea!
7. Peas
Peas are super yummy and make a great addition to many recipes. Good thing they’re packed with nutrients! These little guys are full of fiber, protein, vitamins A, K, and C, thiamin, folate, manganese, iron, and phosphorus.
Adding these to your diet can be fairly easy. You can add them to salads, stir fries, or simply have them on their own as a side with dinner. They’re really that good!
8. Radishes
Radishes are packed with vitamins and minerals. They contain vitamins B9, B2, B3, B6, K, along with potassium, calcium, zinc, phosphorus, copper, manganese, and sodium.
Slice these guys up and add them to a salad or simply have them with a dip. You can also pickle them or roast them!
Again, these seasonal foods really depend on your location. But pretty much anything growing locally will be beneficial for you. The less your produce has to travel between the stem and your plate, the better!
Visit your local farmer’s market to see what’s available near you.
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