Eat the Rainbow: How to Eat in Season this Spring

We are a month into Spring and it’s finally feeling like it here in Michigan. During the warmer months, it’s easier to eat fresh produce and lighter meals. I always try to eat in-season produce not only because it’s more economical, but also because it’s healthier.

Eating In Season

• Means Fresher and Better Tasting Produce
• Avoids Overseas Contaminants
• Helps Support Your Bodies Natural Nutritional Needs

But if you’re anything like me you have a hard time remembering what is in season from season to season. Here are just a few of my favorite Spring Produce for you to eat this season!

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Avocados

There are few things better than a good avocado. Whether you’re eating guac or putting it on toast, Avocados when they’re in season are the perfect addition to any light meal or snack. Avocados are in season between May and August! Making great for those spring dinners. Avocados also have a ton of health benefits!

Avocados Support Heart Health

Studies have shown that eating two or more servings a week is linked to a lower risk of cardiovascular disease. This may have to do with avocados which have monounsaturated fat (the healthy kind!) commonly replacing animal fats such as butter, mayo, or cheese which have saturated fats (the not-so-healthy kind). Avocados also have a large amount of dietary fiber which is also linked to lower risks of cardiovascular disease.

Avocados Help Regulate Your Appetite

With Avocados being full of healthy fats and fiber, they are also linked to helping you feel full longer. That’s great news if you’re trying to lose weight or even maintain.

Avocados Are Full of Nutrients

Avocados are known as a superfood and with good reason! Avocados are full of vitamins and minerals. Avocados have a great deal of monounsaturated fat, Vitamin E, Folate, Iron, Copper, and Potassium! All of which help support your brain and immune system. Avocados are also great for your skin too!

Try This Spring Vegetable (well technically Fruit)

Try Simple Veganista’s Stuffed Avocados.

Asparagus

Asparagus is one of my all-time vegetables! It’s so versatile. I love eating it as a side whether sauteed or roasted with some olive oil and spices or as a main staple in stir-fries or in soups. This spring vegetable is one I find myself going to again and again as the weather gets warmer. Asparagus is best between February to June. With its peak months being April and May! Asparagus does more than make your pee smell funny.

Asparagus is Full of Vitamins

Asparagus is low in calories and full of nutrients. Asparagus has an especially high amount of Folate and Vitamin K. Vitamin K is vital for blood clotting and bone health while Folate, which is especially important for Pregnancy, is important for cell growth

Asparagus is Linked to Lower Blood Pressure

Asparagus has 6% of your daily recommendation of potassium. Studies show that an increase in potassium and a decrease in salt consumption was connected to lowering Blood Pressure.

Asparagus Improves Digestive Health

Asparagus has 7% of your daily need for fiber. Asparagus is high in insoluble fiber which helps add bulk to the stool making it easier to go number 2.

Try This Spring Vegetable

Try Grilled Asparagus Wrap by the Healthy Home Cook

Apricots

What is better than biting into a tarty apricot on a warm day? This stone fruit doesn’t always get the recognition that it deserves, but a good apricot is hard to beat. Apricots are best from May to September. Making them perfect for those Spring/Summer desserts and snacks or as an awesome addition to a warm-weather breakfast.

Apricots Can Help Your Skin

Apricots are full of Vitamin E and Vitamin C. Both of which are important for protecting skin cells from Ultraviolet Radiation, reducing early wrinkles, and improving skin elasticity.

Apricots Aid In Better Digestion

Apricots contain both soluble and insoluble fiber both of which are good for gut health and digestion.

Apricots Can Promote Vision Health

Apricots contain vitamins and compounds that are essential for vision health. Vitamin A helps prevent night blindness. Vitamin E enters your eyes directly to protect them from free radicals. Beta Carotene is the precursor to Vitamin A meaning your body can convert it to Vitamin A.

Try This Spring Fruit

Try This Apricot Cake with Coconut from Bianca Zapatka

Broccoli

Broccoli needs no introduction. This cruciferous vegetable is a rarity in that it’s good both raw and cooked. I love making a broccoli soup or eating it in a stir-fry like the one below.

Broccoli May Slow Mental Decline and Promotes Brain Health

Dark leafy greens like Broccoli are rich in lutein which is a nutrient found in brain tissue. This helps keep the memory sharp and even has been shown to help prevent dementia.

Broccoli Supports The Immune System

There’s a reason your mamma told you to eat your Broccoli. Broccoli is full of vitamins and antioxidants that help support your immune system like vitamins A, C, and E.

Broccoli Promotes Healthy Bones and Joints

Broccoli is great for your bones and joints. Broccoli is a good source of vitamin K and calcium both of which are vital for healthy bones.

Try this Spring Vegetable

Try This Tofu Broccoli Stir Fry with Galic Ginger Sauce by The Plant-Based RD

Cabbage

Cabbage doesn’t get the respect it deserves. It’s not just the main part of a diet soup your momma ate in the 80s (although cabbage soup is delish). There’s a ton that you can do with it. Stuff it with meat, lentils, or faux meat. I like eating it in a stirfry! Or make some Kimchi.

Full of Nutrients and Minerals

Cabbage is full of nutrients. Cabbage is full of Vitamin K and has 56% of your daily recommended allowance and also 36% of your daily recommended allowance of Vitamin C. It is also is a great source in vitamin B6 and folate which are essential for energy, metabolism, and the normal functioning of the nervous system.

Can Help Lower Cholesterol Levels

Cabbage contains both fiber and phytosterols which compete with cholesterol to be absorbed by your digestive system. This essentially reduces your bad cholesterol levels.

Try This Spring Vegetable

Try This Cabbage Stir Fry from The Simple Veganista

Onion

Onions need no introduction. White or yellow onions and garlic are in about 99% of the dishes I make.

Has Anti-Inflammatory Properties

With antioxidants, Onions are a great way to beat Inflammation. Onions contain at least 17 different varieties of flavonoid antioxidants. Studies have also shown that people who eat more onions have a reduced risk of heart disease.

Antibacterial

Onions have a reputation for fighting disease. And while they aren’t as magical as old wives’ tales will lead you to believe, that reputation isn’t completely false. Onions have been shown to inhibit the growth of certain bacteria like Vibro cholerae. Onions are also shown to inhibit the growth of Heliobacter pylori, the bacteria that is linked to stomach ulcers.

Try This Spring Vegetable

Try this French Onion Soup recipe from Elavegan.

Garlic

See above. Get a garlic press it will change your life.

Reduces Cholesterol Levels

Studies show that eating one clove of garlic a day decreases cholesterol levels by 10%! It has also been observed that eating garlic can promote a decrease in fatty acid synthesis!

Can Improve Athletic Performance

Garlic releases nitric oxide which is a compound that relaxes blood vessels and lowers blood pressure which is the same compound released while exercising to supply oxygen to working muscles.

Try This Spring Vegetable

Try this One-Pot Creamy Garlic Orzo by Six Vegan Sisters

Strawberries

What is better than strawberries in peak season? Strawberries are good on their own and with some coconut whip (chef’s kiss)!

Improve Insulin Sensitivity

Multiple studies have shown that consuming 2.5 strawberries a day improves insulin sensitivity in adults. Strawberries are also low on the glycemic index scale which makes them a safe treat for Diabetics.

Great For Skin Health

Strawberries are full of antioxidants and vitamins which make them a ton of anti-aging benefits. Strawberries are rich in Vitamin C and Alpha Lipoic Acid and protect your skin against free radicals from environmental factors.

Try This Spring Berry

Try this Strawberry Crisp by Erin Lives Whole