Your spring-harvest farm-to-table must-haves

A guide to enjoying spring’s bounty on your plate

Spring is known for longer days, warmer weather and new growth. This includes the growth of vibrant produce like leafy greens, root vegetables, berries and herbs.

Why buy in-season produce?

Better taste and nutritional value. Fruits and vegetables picked at peak ripeness are packed with flavor and nutrients. Out-of-season produce is often picked early to withstand long transport times. This can lead to less flavor and fewer nutrients.

Budget friendly. Locally grown, seasonal foods cost less to transport and process, so they’re often cheaper. Buying local, such as at community farmers markets, supports your community and family-owned farms.

Support the environment. Local produce travels shorter distances, meaning lower emissions and less need for preservatives or chemical treatments. Choosing in-season, local produce is an eco-friendly choice.

Spring seasonal “must-haves”

Leafy greens. Collard greens, kale, spinach and Swiss chard grow well in spring. They’re rich in vitamins (B, C, E, and K) and micronutrients (magnesium, calcium, potassium and iron). Rinse them well and remove the leaves from the stalk before cooking. Try this Sauteed Swiss Chard for an easy side dish.

Asparagus. High in fiber, vitamin K and folate, asparagus is another veggie to try this spring. Asparagus can be eaten raw, but most people prefer it cooked. If preparing fresh asparagus, cut off the tough bottom third of each stalk before cooking. Try combining two spring vegetables for a true seasonal powerhouse with this Asparagus and Spinach Risotto.

Berries. Blackberries and strawberries are some of the first fruits ready in spring. They’re low in calories and high in fiber, making them a great snack or meal addition. Wash and dry berries thoroughly before eating. Store them in a paper towel-lined container to keep them fresh. For a quick, no-cook breakfast, try this Berry Yogurt Protein Bowl.

Herbs. Basil, mint, chives, parsley and cilantro are a few spring plants that are great to use in your meal preparation. Adding fresh herbs boosts flavor without adding salt and sugar. Try this Fresh Herb Chimichurri or Fresh Herb Pesto to marinade, dress or top your next meal.

Find ways to add seasonal produce into your meals by checking out VA’s Healthy Teaching Kitchen program website and speaking with a VA dietitian.