Spring has finally sprung! Flowers are blossoming, baby birds are chirping, and my all-time favorite thing about this season: vibrant spring veggies are in-season! As the days get longer and the temperature rises, there’s no better time to celebrate and embrace the fresh, in-season produce available at farmer’s markets and grocery stores nationwide. So, let’s dive into some of my favorite flavorful veggies that make springtime extra special (and delicious!).
Artichokes
Artichokes are super tasty, nutrient-dense, and a unique addition to any spring menu. They are packed with vitamin C, vitamin K, and folate. Artichokes can help improve digestion and liver health and even have cholesterol-lowering properties. One of my favorite artichoke-centered recipes is this Zucchini & Artichoke Bundles dish. It’s loaded with a mouth-watering pesto and gluten-free bread crumbs.
Asparagus
Asparagus is the quintessential spring vegetable. The juicy green spears are loaded with nutrients like vitamins A and K. Asparagus is also extremely detoxifying due to the abundance of asparagine, which acts as a diuretic and helps clear the kidneys of excess uric and oxalic acids. Asparagus is a fantastic source of antioxidants and helps support a healthy immune system. Plus, it’s high in fiber, making it perfect for keeping your digestion regular.
Green Peas
Peas are another essential spring veggie. Green peas are especially high in protein, with about 8 grams per cup. They also contain high amounts of fiber and vitamins A, C, and K. Green peas are super versatile – they can be enjoyed in salads, stir-fries, or even straight from the pod! Try my recipe for Smashed Spring Peas on Toast for an easy and nutritious meal.
Radishes
I adore the peppery flavor and satisfying crunch of radishes! These colorful root vegetables are rich in vitamin C and fiber, both of which are excellent for your overall health. Additionally, a 2010 study found that radishes can help fight cancer. Isothiocyanate compounds found in radishes can prevent tumors from forming and kill cancer cells. Radishes are a great addition to salads or tacos, or can be eaten as a simple snack with homemade hummus.
Rhubarb
Every spring, my Instagram feed fills with delicious rhubarb crisps and tarts, and I am reminded just how much I love the vibrant plant. It doesn’t hurt that rhubarb is packed with countless nutrients that lead to various health benefits. It’s a great source of vitamin K, which is essential for bone health. The American Institute for Cancer Research also found that ½ cup of cooked rhubarb can help to prevent colorectal cancer. Enjoy rhubarb in pies, compotes, or jams for a sweet treat.
Spinach
A list of spring vegetables wouldn’t be complete without mentioning spinach. This leafy green powerhouse is packed with vitamins A, C, and K and minerals like iron and folate. Spinach is known for its ability to support strong bones and improve digestion, making it an essential addition to your springtime meals. If you know me, you know I’m all about adding spinach to my morning smoothies for an extra green boost.
Watercress
Watercress is a nutrient-dense, refreshing green that adds a punch of flavor to salads, sandwiches, and soups. It’s an excellent source of vitamins A, C, and K and omega-3 fatty acids. Watercress also has cancer-fighting properties, which makes it a true superfood. Plus, omega-3 fatty acids are terrific for reducing inflammation. I love to add watercress to avocado toast, salads, and even smoothies!
Carrots
Carrots are a versatile and tasty addition to your spring menu. They are loaded with beta-carotene, which converts to vitamin A in the body and helps support healthy vision and skin. Carrots are also a great source of fiber, potassium, and vitamin K. Enjoy them raw, roasted, or cooked in various dishes for a sweet and crunchy experience. My Roasted Carrots with Carrot Top Pesto is delicious and super easy to make.
Beets
Beets are an earthy, nutritious root vegetable that add beautiful color and flavor to your spring dishes. They are packed with vitamins A and C and can lower blood pressure, improve athletic performance, and enhance digestive health. I love adding fresh beets to my daily juice because I swear I can feel their powerful nutrients soaking into my cells and working their magic.
Fava Beans
Fava beans are one of my favorite spring plant foods. They have a fantastic flavor and are super protein-rich. These massive beans are high in fiber, which can help to lower systemic inflammation – a root cause of many of today’s most common diseases. Fava beans can help support immune and bone health as well as weight loss. I love adding them to my salads and pasta dishes for a nutrient-dense kick.
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Embrace all the fresh veggies available in the spring! And if you’re looking for a fun and flavorful way to incorporate these spring vegetables into your diet, check out my SOUP Cleanse. The spring menu features a delightful Green Spring Minestrone, a refreshing Spring Pea & Asparagus Salad, and gut-boosting pickled vegetables made with fresh, in-season ingredients.
