As a nutrition consultant, one of the simplest tips I give to my clients is to eat with the seasons. And every year Marchthis advice suddenly becomes easy to follow. Farmers’ markets start loading up on vibrant greens and all things citrus, a welcome change after winter’s heartier meals. It’s also my birthday month (sandwiched a few weeks after my boys’ birthday), so this time of year is always a fresh start in more ways than one. Cooking with seasonal spring produce is one of the easiest ways to adapt to this change.
Why seasonal produce makes cooking easier
One of the simplest ways to make any is the meal better? Cook with what’s in season. This is advice I often give to my clients when they feel overwhelmed in the kitchen. When produce is at its peak, it tastes better, cooks faster, and generally requires very little preparation. bunch of asparagus roasted with olive oil and salt. Sliced strawberries homemade yogurt. Peppered arugula garnished with lemon and parmesan. When the ingredients are this fresh, the meal practically builds itself.
The arguments in favor of local products
Spring is also the time when the produce aisle starts to get exciting again after winter. Farmers’ markets (if you have access to them!) are filled with green vegetables, herbsand early berries, and suddenly it’s easy to make lighter meals around whatever looks good that week. And while I love strolling to the farmers market on Saturday mornings, you don’t have to shop that way to cook in season. Many grocery stores now promote local products, and CSA boxes make it easy to deliver what grows nearby straight to your door.
What’s in Season: Spring Edition
Below are some of the best fruits and vegetables to look for this time of year, along with tips for choosing them and some easy ways to cook with them.
- Strawberries
- Artichokes
- Fennel
- Asparagus
- Rocket
- Spinach
- Lettuce
- Mint
- Peas
- Radish
- Green garlic
- Onions
- Carrots
- Rhubarb
Strawberries
How to buy strawberries
Look for bright red, fragrant, firm berries. Small to medium sized strawberries often have the best flavor. Avoid containers with bruised or mushy fruit, and check the bottom of the carton to make sure the berries aren’t leaking juice. Tip: When you get home, transfer them to a shallow container lined with a paper towel to absorb any excess moisture. Only rinse right before eating!
Simple ways to use them
Slice them over yogurt or oatmeal, use them in this copy Erewhon Smoothiethrow them in spring saladsor macerate them with a little honey and lemon for easy preparation dessert.
Artichokes
How to buy artichokes
Choose artichokes that feel heavy for their size and have tightly packed leaves. The leaves should appear vibrant and fresh, and the stem should appear recently cut rather than dry.
Simple ways to use them
Steam or roast artichokes and serve them with olive oil, grill them for a smoky flavor, or add them to spinach salads Or lemony pasta.
Fennel
How to buy fennel
Look for firm, pale white bulbs with no browning. Smaller bulbs tend to be more tender and mild-flavored. The feathery fronds should look bright green and fresh.
Simple ways to use it
Finely shave the fennel herbaceous saladsroast it on the side seared halibut or chicken, or brown it with olive oil and garlic for a simple side dish.
Asparagus
How to buy asparagus
Choose asparagus with firm stems and tightly closed tips. The spears should be bright green and not limp. Thicker stems are just as tasty as thin stems: just peel the bottom part if they are particularly thick.
Simple ways to use it
Roasted asparagus, mix them in a immunity boosting soupshave it raw in salads, mix it with risotto or goat cheese frittatas.
Rocket
How to buy arugula
Fresh arugula should be vibrant and crisp with dark green leaves. Avoid bunches that look wilted, yellowing or soggy. When you get home, place a paper towel on the greens and turn the container upside down: this will help absorb the moisture.
Simple ways to use it
Use it as a basis for simple saladsassociate it with salmonscatter it on pizzaor throw it in hot dishes just before serving so that it wilts gently (and removes some of its peppery spiciness).
Spinach
How to Buy Spinach
Look for dark green, crisp leaves. Avoid spinach that appears slimy or yellowing. Baby spinach is more tender and mild, while ripe spinach has a slightly heartier texture. The same goes for storing the arugula, place a paper towel on the green vegetables and turn the container over.
Simple ways to use it
The sky is the limit. Add a handful to smoothies, fry in ghee and top with a fried egg, prepare seen from breadcrumbsenjoy garlic pizzatreat yourself to these piesor mix it pasta.
Lettuce
How to Buy Lettuce
Look for crisp, hydrated buds with vibrant leaves. Butter lettuce, romaine, and little gem lettuce are especially common in spring. Avoid lettuce that appears wilted or browning around the edges.
Simple ways to use it
Mix the lettuce with simple vinaigretteuse it as wrap for tacos or grilled meatsor layer it in vegetable based sandwiches.
Mint
How to buy mint
Choose mint with vibrant green leaves that look cheerful and fragrant. Avoid bunches that are wilted or have dark spots.
Simple ways to use it
Add mint to this cumin chickpea saladmix it into sauces and dressings (like this tzatziki), or prepare a mint cocktail!
Peas
How to buy peas
Fresh pea pods should be bright green, smooth and firm. Avoid pods that appear dull, blemished or dried out.
Simple ways to use them
Mix the peas in a hearty salad or a grain bowl; we also like to mix them into a delicious pesto for crostini.
Radish
How to buy radishes
Look for radishes that are firm and brightly colored. If the greens are still attached, they should look fresh and vibrant.
Simple ways to use them
Thinly slice the radishes into saladsroast them (or air fry them!) until tender, or layer them on toast with butter or goat cheese.
Green garlic
How to buy green garlic
Green garlic looks like a young leek or a large green onion. Choose firm stems with bright green tops and white bulbs that are not limp or shriveled.
Simple ways to use it
Use green garlic anywhere you would normally use garlic or green onions. Brown it gently, add it to vinaigrettes, incorporate it pastaOr use it as a dip for garlic-sage sweet potato fries.
Onions
How to buy onions
Look for firm onions with dry, papery skin. Avoid onions that are soft or have wet spots. Keep them on your counter!
Simple ways to use them
Use onions as a base for soups, stir-fries and frittatasroast them with vegetables or cut them finely to caramelized onion and prosciutto pizza.
Carrots
How to buy carrots
Choose carrots that are firm and brightly colored. If possible, look for carrots with green tops still attached, which usually indicates freshness.
Simple ways to use them
Roast the carrots and accompany Honey Lime Yogurtcut them into salads or prepare them vegan flatbread.
Rhubarb
How to buy rhubarb
Look for firm, bright pink or red stems. Avoid stems that appear soft or dry. (Rhubarb leaves are toxic and should always be thrown away.)
Simple ways to use it
Stew rhubarb, bake it in chips or pies, or combine it with strawberries in jams. We love rhubarb for breakfast as much as dessert!
Let the season lead
For me, spring is always a new beginning in the kitchen. A few seasonal ingredients, a fillet of good olive oiland dinner is half finished. Let what’s in season show you the way and you’ll never run out of inspiration. Sometimes the best meals really are the simplest.
This article was last updated on March 20, 2026 to include new information.
The position A Nutritionist’s Guide to Spring Produce (Plus the Easiest Ways to Cook Them) appeared first on Camille Styles.