10 delicious spring fruits and vegetables
The end of winter is a perfect time to mix up your eating routine with the fresh flavors of spring. Here are 10 of our favorite warmer-weather produce picks. Enjoy!
Fruits
 | Strawberries These red beauties are a super source of cell-protecting vitamin C.1 One cup of whole strawberries has 85 mg, more than a medium orange. | Try it: Sliced onto cereal or as a refreshing salad topping. | Peak season: May–June |
 | Avocado It’s true — avocados are fruit! Unlike any other fruit, however, avocados are rich in heart-healthy monounsaturated fat. | Try it: As a sub for mayo on a sandwich, or sliced on top of chili. | Peak season: California avocados are in season spring through summer. |
 | Pineapple This tropical fruit contains the enzyme bromelain, which helps with digestion. It can also counter inflammation in the body.2 | Try it: Cubed and tossed with chili powder or grilled on the barbecue. | Peak season: March–July |
 | Apricots Small in size, apricots pack a nutrient punch. They’re an excellent source of eye-protecting carotenoid compounds. | Try it: Chopped and mixed into grains like barley for a salad, or stewed and spooned over yogurt. | Peak season: May–July |
 | Cherries Sweet or sour, all cherries provide polyphenol compounds that protect cells from damage. They also cut inflammation.3 | Try it: Chopped and blended into oatmeal, or cooked down into a sauce to spoon over chicken. | Peak season: June |
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Vegetables
 | Artichoke A great source of fiber, as well as potassium, vitamin C, folate, and magnesium.4 It’s also fun to eat! | Try it: Boiled or steamed and served with a healthy dipping sauce. | Peak season: March–May |
 | Asparagus One cup has more than half of an adult woman’s daily need for vitamin K, a nutrient that helps your blood to clot and your bones to stay strong.5 | Try it: Grilled, roasted, or sautéed and topped with a squeeze of lemon juice as a delicious side dish. | Peak season: April6 |
 | Broccoli Move over, oranges. One uncooked cup of broccoli has more than 100% of the immune-boosting vitamin C that adult women need each day.7 | Try it: Roasted until crispy or pureed into a creamy soup. | Peak season: Early spring; second harvest in fall |
 | Peas A good source of satisfying plant-based protein — 100 calories of raw peas have nearly 8 grams. That’s almost 2 grams more than you’ll find in a large egg. | Try it: Blended into a hummus-like dip or sautéed in a bit of olive oil and mixed with lemon zest and chopped mint leaves. | Peak season: Early spring |
 | Radishes These cruciferous veggies pack spicy flavor in each bite. They’re also rich in powerful compounds that prevent cancer.8 | Try it: Thinly sliced in salads if you like a zesty kick, or roasted with oil, salt, and pepper for a more mellowed flavor. | Peak season: March–June |
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Roasted asparagus spears
Serving Size
1
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Ingredients
Preparation
- Preheat the oven to 425°F.
- Toss asparagus spears with olive oil, then arrange onto a baking sheet in a single layer.
- Bake until tender, 12 to 15 minutes.
- Sprinkle with lemon juice, salt and pepper and serve.
Nutrition
(per serving)- 49 Calories
- 5g Total Fat
- 0.5g Saturated Fat
- 156mg Sodium
- 0mg Cholesterol
- 2g Total Carbs
- 1g Fiber
- 0g Sugars
- 1g Protein
Spring pea soup with pesto
Serving Size
1
Cook mode (prevents screen from going to sleep)
Ingredients
Preparation
- Sauté onion, garlic, and peas in oil for 5 minutes.
- Add water and salt and pepper, bring to a boil, and simmer for 10 minutes.
- In blender, puree mixture and top with pesto.
Nutrition
(per serving)- 427 Calories
- 17g Total Fat
- 3g Saturated Fat
- 364mg Sodium
- 0mg Cholesterol
- 54g Total Carbs
- 19g Fiber
- 18g Sugars
- 17g Protein
Broccoli & feta omelet
Serving Size
1
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Ingredients
Preparation
- Combine eggs, chopped broccoli, spinach, and feta cheese.
- Cook in a pan coated with a little olive oil.
- Serve with a slice of whole grain toast.
Nutrition
(per serving)- 307 Calories
- 18g Total Fat
- 6g Saturated Fat
- 433mg Sodium
- 340mg Cholesterol
- 19g Total Carbs
- 5g Fiber
- 5g Sugars
- 20g Protein
California hummus sandwich
Serving Size
1
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Ingredients
Preparation
Make sandwich with hummus, avocado, cucumber, and spinach.
Nutrition
(per serving)- 375 Calories
- 21g Total Fat
- 3g Saturated Fat
- 532mg Sodium
- 0mg Cholesterol
- 42g Total Carbs
- 14g Fiber
- 5g Sugars
- 13g Protein
Spinach salad with strawberries
Serving Size
1
Cook mode (prevents screen from going to sleep)
Ingredients
Preparation
Combine all salad ingredients and drizzle with dressing.
Nutrition
(per serving)- 487 Calories
- 33g Total Fat
- 7g Saturated Fat
- 425mg Sodium
- 506mg Cholesterol
- 25g Total Carbs
- 8g Fiber
- 9g Sugars
- 25g Protein
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.