As the seasons change, so do the foods that are in season. Spring brings vibrant, nutrient-dense produce that can help refresh your diet and support your health goals. Whether you’re looking to incorporate more fiber-rich vegetables, hydrating fruits, or lean proteins, spring is the perfect time to add color, variety and fresh flavors to your meals.
Why Seasonal Eating Matters
Eating seasonal produce is not only great for your health but also better for the environment and your wallet. Seasonal fruits and vegetables are:
- Richer in nutrients because they’re harvested at peak ripeness.
- More affordable since they don’t require extensive storage or long-distance shipping.
- Full of flavor with fresher, crisper textures and better taste.
Spring Foods to Add to Your Plate
Here are some nutrient-packed spring foods to include in your meals:
- Asparagus – High in fiber and folate, great for digestion and heart health.
- Strawberries – Packed with antioxidants and vitamin C for immune support.
- Spinach – A versatile leafy green loaded with iron, calcium and fiber.
- Radishes – Low in calories and high in vitamin C for skin and immune health.
- Peas – A great source of plant-based protein and fiber for gut health.
Simple, Healthy Spring Recipes
1. Spring Green Salad with Lemon Vinaigrette
A fresh, crisp salad packed with seasonal greens and a light, zesty dressing.
Ingredients:
- 4 cups mixed spring greens (spinach, arugula, romaine)
- ½ cup sliced radishes
- ½ cup peas
- ¼ cup feta cheese (optional)
- ¼ cup toasted almonds
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions:
- Toss the greens, radishes, peas, feta and almonds in a large bowl.
- Whisk together the lemon juice, olive oil, mustard, salt and pepper.
- Drizzle the dressing over the salad and toss to coat.
2. Roasted Asparagus with Garlic and Parmesan
A simple side dish that pairs well with any protein.
Ingredients:
- 1 bunch asparagus, trimmed
- 1 tbsp olive oil
- 2 cloves garlic, minced
- ¼ cup grated Parmesan cheese
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- Toss asparagus with olive oil, garlic, salt, and pepper.
- Roast for 10–12 minutes, then sprinkle with Parmesan before serving.
3. Strawberry Chia Pudding
A naturally sweet, fiber-rich snack or breakfast option.
Ingredients:
- 1 cup unsweetened almond milk
- 3 tbsp chia seeds
- ½ cup mashed strawberries
- 1 tsp honey (optional)
- ½ tsp vanilla extract
Instructions:
- Mix all ingredients in a bowl and stir well.
- Refrigerate for at least 4 hours or overnight.
- Stir before serving and top with fresh strawberries
Spring is the perfect time to refresh your meals with seasonal, nutrient-packed foods that support your health. By incorporating fresh produce, light and balanced meals, and simple recipes, you can make the most of the season while nourishing your body.
By Cassie Story, RD, Nutrition Subject Matter Expert.
