While fresh produce is available all year round, there is something to be said for spring fruits and vegetables. The beautiful array of colors and freshness is evident when you walk into McCaffrey’s. Spring produce is a shoulder season that fills the gap between winter’s cold and summer’s blazing temperatures. Seasonal produce selections change from cold-hearty vegetables—like cabbage, cauliflower, and broccoli to the warmer spring favorites like asparagus and greens like arugula and kale that thrive in cool soil and grow quickly.
Asparagus is one of the first signs that spring has arrived. With just 20 calories per ½ serving, asparagus spears are both delicious and nutritious.
- When selecting asparagus, select plump and straight stalks that have tightly closed buds and are rich in color.
- Fresh asparagus can dry out quickly, so it’s important to store it properly to maintain freshness. To extend the shelf life of asparagus and prevent food waste, keep your asparagus bundled in a rubber band and wash just ahead of food preparation. Trim and peel asparagus prior to cooking.
- Asparagus can be steamed, boiled, stir-fried, grilled, or sliced thinly and eaten raw in salads. Cook asparagus just long enough so that it retains its bright green color. Once it begins to turn a pea soup green, it will likely be overcooked and limp.
- From a holiday dinner to an easy side, this Asparagus and Green Bean Salad checks all the boxes with a mixture of seasonal veggies, fresh basil, parsley, and lemon zest.
- This Asparagus soup offers a light and creamy first course with less than 100 calories per serving. Garnish with asparagus tips and enjoy.
- This vegetarian Asparagus Cheese Frittata recipe is delightful for brunch or lunch. Pair with a salad for a low fat, low carb meal.
Spring produce is known for fresh, vibrant greens that are high in essential vitamins and minerals and low in calories. Arugula, a leafy green with a bit of bite, is a seasonal favorite. Its dark green leaves have a bold, peppery flavor. While arugula stands up well on its own as a base for a salad, it is also nice mixed with milder lettuces.
- Try arugula instead of lettuce on a sandwich or layered on top of a pizza. Arugula is versatile in that it stands up well to cooking and is a great addition to pastas or sautés.
- This Caprese Salad offers a quick pasta meal featuring arugula with a no-cook tomato sauce and multigrain pasta.
- Enjoy this simple yet elegant Beet and Arugula Salad. If the beets are roasted in advance, this restaurant quality salad can be made in a matter of minutes.
Speaking of beets, this root vegetable is another cool-season crop that thrives in early spring. Highly nutritious, the beet offers a variety of health benefits.
- When storing beets, cut off the green tops about an inch above the beet. Refrigerate beets and place in vegetable drawer in a plastic bag. To maximize moisture and preserve beets, do not wash or peel the vegetable until ready to use. Note that beet greens are edible. They taste similar to chard and can be used raw, sautéed, or steamed. Avoid tossing the greens if possible and challenge yourself to use every part of your beet.
- Beets can be enjoyed raw for a sweet, crunchy earthy taste.
- Add raw grated or shredded beets to salads or coleslaw.
- Slice raw beets thinly and add to sandwiches or wraps.
- Spriralized raw beets and make beet “noodles”.
- Raw, grated beets can be juiced and incorporated into your favorite smoothie.
- Marinated slices or shreds of beets with olive oil, lemon juice, or apple cider vinegar to soften the texture and add flavor.
- Slice them into sticks and pair with dips like hummus or yogurt.
- If you prefer beets cooked, they can be easily Roasted.
- Try this tasty Beet Dip just bursts with color, flavor and healthy ingredients. Serve with cut up pita bread or vegetables sticks.
- Tis the season for deviled eggs. Whether you’re hosting a brunch or just looking for a pretty appetizer, try these pink deviled eggs. Roast the beets and boil the eggs the night before for a quick prep the next day.
- This Nectarine Feta Salad pairs the earthy flavor of roasted beets with sweet nectarines. Rich in potassium and fiber, this healthy salad is a great lunch or light dinner recipe. The presentation alone will impress your guests and family.
With so much in season, the options for produce picked at the height of seasonal freshness can almost be overwhelming. Focus on eating the rainbow of spring fruits and vegetables, because adding that variety to your diet pays off for your overall health. Your tastebuds will be happy, too!
