Spring has arrived, and with longer days and warmer weather comes a new crop of fresh produce. Now is the time to “spring clean” your diet, so out with the heavy fall and winter food and in with springtime fruits and veggies. In-season produce reaps the most nutritional value, so here’s what to look for in the produce aisle.
Strawberries
Strawberries are available year-round in most areas of the country, but their peak season is from April until June. These sweet, juicy berries are nutritional jewels, with just 1 cup offering 3.5 grams of fiber and meeting 100% of your recommended daily vitamin C.
Strawberries should be plump, firm, well-shaped, uniformly red, and fragrant. To store, discard damaged or moldy berries before wrapping the container loosely in a plastic bag or paper towel and place in the refrigerator for up to three days. Wash and trim the caps just before using them.
A sweet addition to salads, dressings, or even a main meal, strawberries save your waistline as a tasty light dessert.
Asparagus
Asparagus are at their peak from March through June. Dubbed the “food of kings” by Louis XIV of France, asparagus has a royal nutritional profile. Low in fat and high in fiber, these stalks are a good source of iron, B vitamins, and vitamin C. Asparagus stems, whether thick or thin, should be bright green, firm, and straight.
The buds should be tightly closed. Once harvested, asparagus deteriorates rapidly. So to retain freshness and nutrition, wrap the bottoms in a damp paper towel and keep them in a plastic bag in the refrigerator for up to three days. Before cooking, rinse to remove sand from the tips and snap off or cut the bottoms (peeling is not necessary.)
Asparagus tastes good raw, yet it is deliciously roasted, grilled, or lightly sautéed in olive oil. These seasonal spears make a tasty and healthy addition to any meal.
Sweet Cherries
Succulent sweet cherries are only available fresh during the late spring and early summer, so make sure to enjoy your fill. Sweet cherries are high in fiber and potassium while remaining low in calories―1 cup of sweet cherries is only about 100 calories. The intense color of cherries is due partly to their anthocyanin content. Anthocyanins are a phytochemical that is believed to be high in antioxidant activity.
The best cherries should be plump and firm with unblemished, glossy skin in a uniform color; a deeper red yields a sweeter taste. The exception is Rainier cherries, which have a creamy yellow and red exterior. They’re highly perishable and should be eaten within several days of purchase; those with stems typically last longer than those without. Don’t wash the cherries until you’re ready to eat them—moisture speeds decay—and store them in a bowl or open plastic bag in the refrigerator.
Cherries are a delicious snack or dessert. They can be cooked to make an excellent accompaniment to duck or pork as well.
Peas
Fresh peas, including sugar snap peas, snow peas, and green garden peas, are at their peak from April through July. Peas are low in fat and high in fiber and are a good source of plant protein. Their nutritional profile differs depending on variety, with green peas providing more B vitamins and zinc, while snow and snap peas offer more vitamin C.
Sugar snaps should be bright green with plump pods. Ripe snow peas should be light green and almost translucent, with tiny seeds. Look for garden pea pods that are glossy, crunchy, sweet, and full of medium-sized peas. Store unwashed peas loosely wrapped in plastic in the refrigerator vegetable drawer for up to four days.
Snow and sugar snap peas can be eaten raw after removing the stems and the strings. Garden peas, however, should be shelled and blanched in boiling water just until they turn bright green.
Peas are perfect as crudités with dips, tossed in salads, and served as a side dish. Add them to stir-fries, pasta dishes, and casseroles.
Radishes
Radishes will be at their sweetest and have the best taste in temperate climates during spring and summer. For a burst of flavor with very few calories, look no further than the radish. Radishes are root vegetables with a distinctive flavor that ranges from mild to sharp, depending on the variety. One cup of sliced red radishes will give you 30% of your daily vitamin C requirement and has less than 25 calories.
To choose the best, pick radishes that are firm when squeezed, free of cracks, and deep in color with solid roots. Remove the leaves and keep the radishes in a plastic bag in the refrigerator for up to five days. Just before using, trim the stem and root ends and wash.
This root vegetable is a flavorful addition to soups, condiments, and cooked dishes. Eat the green tops, which lend a peppery taste to salads. For a side dish, braise radishes in butter and balsamic vinegar until barely tender, 6 to 8 minutes, and serve with mild fish.
Apricots
The peak season for apricots is from May to August. For a boost of beta-carotene, potassium, vitamins A and C, and fiber in a sweet 50-calorie bundle, purchase fresh apricots.
Choose apricots that are plump with a rich orange color while avoiding those that are pale and yellow. Look for fruits with no green. The flesh should yield to gentle pressure when held in the palm of your hand, and the fruit should have a ripe aroma. Avoid those that are bruised, soft, or mushy. To ripen, keep apricots at room temperature in a paper bag until soft and fragrant. Keep ripe apricots in a paper bag in the refrigerator for up to five days.
Cereals, yogurt, snacks, salads, salsas, and desserts will be just a bit sweeter and more delicious with apricots. They also add a fruity touch to savory stuffings and complement lamb, poultry, and pork especially well.
Artichoke
The artichoke crop peaks from March through May. A 2-ounce serving (approximately the size of the bottom of one large artichoke) has about 3 grams of fiber and just 25 calories. Artichokes are also a good source of iron, potassium, magnesium, folate, and vitamin C.
Choose an artichoke that is heavy for its size and deep green with tightly packed leaves that are closed at the top with a thorn at the tip of each leaf. Splayed leaves and blackening on the stem are signs an artichoke is old. The roundest artichokes have the largest hearts.
Unwashed, in a plastic bag, and refrigerated, artichokes can keep for up to a week, but they’re best the day you buy them. If the leaves begin to spread, cook as soon as possible.
Serve artichokes with a vinaigrette or melted butter for dipping; try them served in dips, or bake and toss in pasta or salads.
Rhubarb
Field-grown rhubarb varieties are harvested from April through July. Although technically a vegetable, rhubarb is often used as a fruit. It is a good source of vitamin C, potassium, and manganese.
Rhubarb stalks should be a deep red color and be firm, not limp. Remove the leaves before using because they contain oxalic acid, which is toxic if eaten. Keep unwashed in a plastic bag in the refrigerator vegetable drawer for up to one week.
Rhubarb stalks are very tart, but when sweetened, give a rich flavor and texture to sauces, crisps, cobblers, and pies. Rhubarb can also be blanched, diced, and added to salsas and salads.
Depending on your region, growing seasons and crop availability will vary. When in season, these spring fruits and vegetables have the best flavor and value.
Written by Vicki Hayman, MS, University of Wyoming Extension Community Vitality and Health Educator