Ring In Spring With These Spring Seasonal Foods!

Denise Austin by Denise Austin | February 19, 2021 | Nutrition

Spring is finallllly here! And that means more than warmer weather and outdoor walks… it means new in-season produce to add to your meals!! I LOVE fresh vegetables and fruits – they are so good for you, providing fiber, antioxidants and tons of vitamins. Naturally! That’s why at the start of every season, I will be covering seasonal foods you should add to your plate in the coming months. So read on for what to add to your grocery list in April, May and June! And for recipes using many of these fruits and veggies, start your FREE TRIAL of my 10-Week Plan! It includes a customizable meal planner plus dozens of recipes with healthy, delicious spring seasonal foods. It also features my brand new EVER BETTER™ Protein Cookie Bites as a healthy snack option – a yummy way to celebrate spring without any guilt!!


April Seasonal Foods

Go green and add asparagus, peas and spinach!

Spinach: One of my favorites, spinach is a go-to in my household. I use fresh spinach for salads, stir frys, in sandwiches and smoothies… the list is almost endless! Spinach is good for your eyes – it has antioxidant carotenoids that may be preventive against cataracts. Plus it’s good for your bones, as it contains calcium. Make sure you choose organic spinach since it is on the Environmental Working Group’s list of produce that tends to be exposed to pesticides. And try the Spinach Salad with Chicken and Fruity Protein Smoothie recipes in my 10-Week Plan!

Asparagus: It’s a Springtime favorite! It not only tastes wonderful in the springtime, when it is freshest, it is a great way to add vitamin C which helps to form collagen in your skin. Plus asparagus is a good source of folate – important for all the expectant moms-to-be out there to get enough of!

Peas:  I loooove fresh peas. They are delicious added to pasta, cooked and mashed with some extra virgin olive oil and spread on toast or used as a dip, or even cooked and tossed into salads. They provide the all important fiber to help us stay full and regular, plus vitamins K and C. Look for the fresh varieties in the refrigerated section and try them out!

May Seasonal Foods

It’s all about the berries, baby!

Strawberries: I enjoy strawberries year round, but there is nothing better than a fresh, seasonal strawberry in springtime! An excellent source of vitamin C and fiber, strawberries are so good for you: They promote heart health and protect against inflammatory diseases due in part to all the antioxidants they have. Plus they are good for your skin! I use strawberries in salads, smoothies, on top of yogurt or granola, and most definitely as a healthy sweet treat! They are even part of my popular Protein Pancake recipe from my 10-Week Plan!

Blueberries: Blueberries are a no-brainer – in many ways! They are actually good for the brain, and have been found to have promise in reversing age-related short-term memory loss. They may also help protect the brain from damage due to stroke. I eat blueberries almost every day because they are such a superfood, and drink my Blueberry Banana Smoothie recipe at least once per week!

Raspberries: These sweet and tart berries are perfect for snacking – and for keeping you healthy. They are a good source of fiber, vitamin C, folate, magnesium, antioxidants… the list goes on! I love using raspberries in my baked goods, as a sauce for a variety of foods, and of course as a healthy snack.

June Seasonal Foods

Orange and red for the win!

Carrots:  If you want to help promote your eyes as you age start munching on carrots! They are an excellent source of beta-carotene, which helps prevent cataracts, promotes good night vision, and slows the progression of macular degeneration. They also have loads of vitamin A, vitamin K, vitamin C, plus biotin and fiber! AND??? They are cost effective! I dip carrots in hummus, use them in baked goods, and roast them with other root vegetables for a healthy, hearty, filling side dish.

Cantaloupe: I love a ripe, in-season cantaloupe. It is so refreshing yet filling, with a sweet, satisfying taste. Like carrots, it is an excellent source of beta carotene and vitamin C. To tell if a cantaloup is ripe, smell the end where the stem used to be – if it is ripe, you will smell that wonderful cantaloup aroma!

Watermelon: What says the arrival of warm weather better than watermelon?!  The good news is this sweet treat is a great source of lycopene, which is important for men’s health, while still being a low-calorie food that offers up vitamin C, vitamin A and antioxidants. My Watermelon and Mint recipe in my 10-Week Plan is one of my favorite snacks!

And two more Spring produce picks to stock up on: Cucumbers and lemons! I add both to water to enhance the flavor and to encourage myself to sip more throughout the day!

Get more nutrition tips and recipes using many of these foods in my 10-Week Plan! Start your free trial today!

Let’s get fitter, together – inside and out!


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