best foods for spring
Spring is here and it's the perfect time to make the most of the seasonal fruits and vegetables that provide nourishing and energy-boosting nutrients. Eating fresh foods that are in season is a great way to keep your body healthy and energized, and there are plenty of amazing recipes you can try out using some of the best foods for spring. Here are some of our top picks that you can find this season and how you can use them to create delicious meals that are full of flavor.
Top 10 Healthy Spring Foods
Here's a list of our favorite foods that are in season during spring, with tips on how you can use them in your cooking:
| Food | Benefits | How to use it |
|---|---|---|
| Asparagus | High in vitamins A, C, E, and K, as well as potassium, dietary fiber, and folic acid | Grilled with olive oil and lemon juice, roasted, or sautéed with garlic and herbs |
| Artichokes | Rich in antioxidants and fiber, as well as vitamins C and K, magnesium, and potassium | Steamed with lemon-butter dip, roasted with garlic and herbs, or braised with white wine and garlic |
| Peas | High in vitamins C, K, and folate, as well as protein, dietary fiber, and minerals like iron | Sautéed with shallots and pancetta, made into a soup or risotto, or tossed with mint and Parmesan |
| Rhubarb | Packed with vitamin K and calcium, as well as fiber, antioxidants, and anti-inflammatory compounds | Baked into pies or crumbles, stewed with sugar and vanilla, or blended into smoothies with yogurt and honey |
| Radishes | Loaded with vitamin C, folic acid, and potassium, as well as antioxidants and cancer-fighting compounds | Sliced thinly into salads, roasted with honey and thyme, or pickled with vinegar and salt |
| Spinach | Full of vitamins A and C, as well as iron, calcium, and antioxidants to boost your immune system | Sautéed with garlic and lemon, added to pasta or omelettes, or used as a base for a hearty salad |
| Strawberries | High in vitamin C, fiber, and antioxidants, and low in calories, making them a perfect snack | Sliced into salads or yogurt, made into jams or sauces, or served with whipped cream or chocolate |
| Apricots | Loaded with vitamins A and C, as well as fiber and antioxidants, to help boost your immune system | Grilled or roasted with honey and thyme, made into a jam or chutney, or baked into a tart or cake |
| Carrots | Rich in vitamin A, as well as fiber, potassium, and health-boosting antioxidants and carotenoids | Roasted with honey and cumin, grated into salads or slaws, or made into a soup or dip |
| Fava beans | Packed with protein, fiber, and vitamins A and C, as well as minerals like iron, calcium, and potassium | Blanched and served with olive oil and lemon, puréed into a dip or spread, or added to pasta or salads |
5 Best Foods To Eat This Spring
Here are some more of the best foods you can find in the spring, along with some delicious recipes for how you can prepare them:
1. Rhubarb
Rhubarb is a tart, tangy vegetable that's often used in desserts and jams. It's also a great source of vitamin K and calcium, which are essential for strong bones and healthy blood flow. Try making rhubarb crumble or pie, or stewing it with sugar and vanilla to create a delicious topping for yogurt or ice cream.
Recipe: Rhubarb Crumble
Ingredients:
- 4 cups rhubarb, chopped into 2-inch pieces
- 1/2 cup sugar
- 1/2 cup flour
- 1/2 cup rolled oats
- 1/2 cup butter, melted
Instructions:
- Preheat oven to 375°F.
- In a large bowl, toss rhubarb with sugar and flour until coated. Transfer to a baking dish.
- In a separate bowl, mix together oats and melted butter until crumbly. Sprinkle over the rhubarb mixture.
- Bake for 35-40 minutes, until the topping is golden brown and the rhubarb is tender.
- Serve warm with vanilla ice cream or whipped cream.
2. Artichokes
Artichokes are a spiky green vegetable that are rich in fiber, antioxidants, vitamins C and K, and minerals like magnesium and potassium. They're also delicious when cooked properly and can be used in a variety of dishes from salads to pastas. Try them roasted with garlic and herbs or steamed with a lemon-butter dip.
Recipe: Stuffed Artichokes
Ingredients:
- 4 artichokes
- 1/2 cup breadcrumbs
- 2 cloves garlic, minced
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped parsley
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- Cut the top 1/3 off the artichokes and remove the tough outer leaves.
- Using a small spoon, scrape out the fuzzy choke in the middle.
- In a bowl, mix together breadcrumbs, garlic, Parmesan cheese, parsley, and olive oil. Season with salt and pepper.
- Stuff the breadcrumb mixture into the artichokes and place in a baking dish.
- Drizzle with more olive oil and sprinkle with salt.
- Bake at 375°F for 30-35 minutes, until the artichokes are tender and the tops are golden brown.
3. Peas
Peas are a sweet, tender green vegetable that are packed with vitamins C, K, and folate, as well as protein, dietary fiber, and minerals like iron. They're perfect for spring salads and pastas, or as a standalone side dish sautéed with pancetta and shallots.
Recipe: Pea and Ricotta Pasta
Ingredients:
- 1 pound pasta, cooked according to package directions
- 2 cups fresh peas, shelled
- 1 cup ricotta cheese
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- Zest and juice of 1 lemon
- 1/4 cup olive oil
- Salt and pepper to taste
Instructions:
- In a skillet, sauté garlic in olive oil until fragrant, about 1 minute.
- Add peas and cook until bright green and tender, about 3 minutes.
- In a bowl, mix together ricotta cheese, Parmesan cheese, lemon zest, lemon juice, salt, and pepper.
- Add cooked pasta to the skillet with the peas and stir to combine.
- Top with ricotta cheese mixture and stir to coat.
- Serve immediately, garnished with chopped parsley and more Parmesan cheese.
4. Radishes
Radishes are a peppery, crunchy root vegetable that are high in vitamin C, folic acid, and potassium, as well as antioxidants and cancer-fighting compounds. They're great in salads, as a topping for tacos or sandwiches, or roasted with honey and thyme.
Recipe: Radish and Cucumber Salad
Ingredients:
- 6-8 radishes, thinly sliced
- 1 large cucumber, thinly sliced
- 2 tablespoons chopped fresh dill
- 1/4 cup olive oil
- 2 tablespoons white wine vinegar
- 1 tablespoon honey
- Salt and pepper to taste
Instructions:
- In a large bowl, toss radishes and cucumbers with dill, salt, and pepper.
- In a separate bowl, whisk together olive oil, vinegar, honey, salt, and pepper. Pour over the radish mixture and toss to combine.
- Chill for 30 minutes to let the flavors meld together.
- Serve as a side dish or on top of toasted bread with goat cheese.
5. Strawberries
Strawberries are a juicy, sweet fruit that are high in vitamin C, fiber, and antioxidants, and low in calories. They're perfect for adding to salads, baked goods, and smoothies, or enjoyed on their own as a snack.
Recipe: Strawberry Shortcake
Ingredients:
- 2 cups all-purpose flour
- 1/4 cup sugar
- 1/4 cup grated lemon zest
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/2 cup unsalted butter, cut into small pieces
- 1 cup heavy cream
- 2 cups sliced strawberries
- 1/4 cup sugar
- Whipped cream or vanilla ice cream for serving
Instructions:
- Preheat oven to 425°F.
- In a large bowl, mix together flour, sugar, lemon zest, baking powder, and salt.
- Using a pastry cutter or your fingers, blend in butter until the mixture resembles coarse sand.
- Add heavy cream and stir until a dough forms.
- Turn the dough out onto a lightly floured surface and knead briefly until it comes together.
- Pat the dough into a circle about 1-inch thick and cut into 8 wedges.
- Place the wedges on a baking sheet lined with parchment paper and bake for 12-15 minutes, until golden brown.
- In a bowl, mix together sliced strawberries and sugar.
- To serve, split each wedge of shortcake in half and top with the strawberry mixture and whipped cream or vanilla ice cream.
There you have it - some of the best foods for spring and some great recipes to help you make the most of them. Whether you're craving something sweet or savory, there's a springtime dish out there that's sure to satisfy your taste buds and keep you feeling healthy and energized. So grab your apron and get into the kitchen!
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