Most chefs agree that spring is the season they most look forward to. Winter embraces root vegetables, hearty stews, and dense plates to warm the body. With warmer weather and the scent of blooming flowers in the air, springtime signals lighter, brighter, and more colorful fruits and vegetables. 

Buying and cooking with seasonal produce ensures that your food offers the most flavor and freshness. If you buy seasonal produce from local grocery stores or farmer’s markets in your area, then you support the community. The great thing about conversing with farmers is that you can ask them about seasonal items you aren’t familiar with. They may give you helpful tips that lead to flavorful creations in your kitchen. 

Eating seasonal fruits and vegetables is a great way to increase your nutritional intake. The transportation time and distance is much less, so the produce items don’t lose as many nutrients. Plucked from the plant and straight to the farmer’s market they go! Additionally, you add more variety to your diet by adjusting your grocery list to the season. You may even save money because you’re eating produce at its peak availability. Let’s explore some of the best fruits and vegetables to eat during spring. 

Leeks

Say hello to the onion’s sweeter, milder cousin: the mighty leek. Leeks are powerful sources of essential nutrients, including vitamins A, C, K, and folate. They exhibit quercetin, an anti-inflammatory compound that promotes a healthy heart. You can braise or sauté leeks or incorporate them into stews, soups, stir-fries, and more. Some people even blend them into salad dressings!

Strawberries

Strawberries exhibit an impressive nutritional profile, boasting lots of folate, manganese, potassium, fiber, and antioxidants. One cup of strawberries provides 149% of your recommended daily intake (RDI) of vitamin C. The anthocyanins give strawberries their beautiful red hue, and these antioxidants help reduce free radical damage. Strawberries may also assist with blood sugar regulation during meals, which researchers attribute to their polyphenols. Eat them fresh, add them to smoothies, or throw them into desserts.

Mustard Greens

Mustard greens are the leaves from the mustard plant, which originated in the Himalayas over 5,000 years ago. They are rich in glucosinolates, compounds that exhibit anti-inflammatory and anti-cancer properties. One cup of cooked mustard greens offers 500% of your RDI of vitamin K, and 175% of your RDI of vitamin A, and 60% of your RDI of vitamin C. They also contain fiber, folate, manganese, calcium, and potassium. Enjoy them in salads, soups, stir-fries, or even smoothies if you love green concoctions. 

Mangos

Many people see mangos year round, so it may not seem like they have a season. During the spring, however, you’ll find the freshest and juiciest varieties. Their season lasts from March through June, and they tend to be popular in sorbets, salsas, smoothies, and fruit salads. Rich in folate, fiber, copper, vitamin C, potassium, vitamin B6, riboflavin, and more, there’s no reason not to eat mangos during the spring.

Asparagus

These beautiful green spears may make your pee smell, but they are some of the most nutritionally-dense things you can eat. One-half cup of cooked asparagus offers two-thirds of the RDI of vitamin K and one-third of your RDI of folate. Asparagus also offers lots of dietary fiber, B vitamins, vitamins A & C, and it even exhibits anti-cancer properties. You can roast, grill, sauté, steam, and puree asparagus, so that means that there’s no shortage of recipes!

Fava Beans

Fava beans are an ancient pea variety with a distinct nutty flavor and buttery texture. They exhibit an impressive amount of fiber, but they also contain folate, manganese, thiamine, copper, iron, magnesium, and potassium. Fresh fava beans require more preparation, as you have to shuck and peel them. Once you tackle that step, you can cook them and add them to salads, soups, risottos, or blend them into a puree. 

Radishes

These beautiful red golf ball-looking cruciferous veggies have a spicy flavor that some people find off-putting. Others, however, find them incredibly addictive and love to add them to salads,  tacos, and root vegetable purees. One cup of radishes supplies you with one-third of your RDI of vitamin C, but they also offer fiber, folate, potassium, and B vitamins. Radishes contain isothiocyanates, which have been studied for cancer prevention. They also contain an anti-fungal protein called RsAPF2, which may be effective at treating Candida albicans. 

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Celeriac, or celery root, is not the most attractive root vegetable, it’s what’s on the inside that counts. It is similar to a turnip, with a brown, rough exterior and creamy white interior. Because it has a starchy consistency, it can be an excellent substitute for potatoes. That’s why it works so great in soups, stews, or mashes! The mild, celery-like flavor of the root also pairs beautifully with the earthy flavors of hearty soups.

Celeriac is low in calories and high in vitamin C. One cup of cooked celeriac only contains about 55 calories, which is why people prefer it to regular Idaho potatoes. It packs two times the vitamin C content of celery ribs! Plus, it’s high in fiber, vitamin B6, potassium, and magnesium. Some research found that the anti-inflammatory properties may inhibit the production of pro-inflammatory cytokines, which are proteins that play a role in the body’s immune response. More research is necessary to fully understand the anti-inflammatory nature of celeriac.

Now, in regards to the soup, it has a luxurious texture and depth of flavor. There is a slightly nutty flavor that makes this the perfect warming winter soup. It’s very easy to make, containing many members of the allium family, including leeks, onion, and garlic. And make sure that you choose the low-sodium vegetable stock because you don’t need excess sodium in your life.

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If you’re into nutrition and know what’s good for you, the shorter, darker, and colder days mean all of the best superfoods have arrived. From plump squash varieties and leafy greens to delectable apples and peppery rutabagas, there is no shortage of superfoods during the fall and winter.

When you increase your consumption of fruits and vegetables, especially the ones in this article, you get in better nutritional shape. Consuming a wide variety of different, colorful fruits and vegetables means that you eat more antioxidants and phytonutrients, both of which are important for immune health. Keep your body in optimal nutritional shape by eating the following fall and winter superfoods. 

Apples

You cannot have a fall and winter produce list without apples. With so many varieties and health benefits, it’s hard to go wrong! One medium apple offers 16% of your recommended daily intake (RDI) of fiber, and the polyphenols help to decrease your risk of heart disease and type 2 diabetes. According to a 2017 study in the European Respiratory Journal, the polyphenols in apples helped repair lung damage from excessive smoking. From Honeycrisp and Gala to Granny Smith and Pink Lady, make sure to pick up different apple varieties this fall and winter. 

Leeks

Belonging to the allium family, leeks have a less intense flavor than onions, but they can be used interchangeably in dishes. People classically add leeks to soups, stews, and stocks, but you can add them to lasagna, breakfast casseroles, stir-fries, and more. Leeks contain lutein and zeaxanthin, both of which are antioxidants that help fight eye diseases like macular degeneration and cataracts. A 2019 study found that the allium in leeks helped decrease the risk of colorectal cancer in men and women. 

Cranberries

The bittersweet taste of cranberries lends them to fall salads with arugula and pomegranate arils, or breakfast puddings and tart smoothies. According to several studies, cranberries exhibit antibacterial and anti-inflammatory properties. A 2009 review found that they can fight cellular inflammation, which is typically caused by cancer or heart disease. A 2016 review of preclinical studies found that the antioxidant compounds may slow cancer cell growth, and possibly kill cancer cells altogether. They are only in season for a short time, so get your hands on them before they leave grocery shelves. 

Parsnips

They look like large, white carrots, but they have a light peppery and sweet flavor. If they get exposed to cold weather, they are often sweeter and more delicious. Parsnips contain a lot of folate, a necessary B vitamin that helps your cells divide to make DNA. One cup of parsnips provides 25% of your RDI of vitamin K, which contributes to bone health and helps your blood clot. You can roast parsnips, add them to soups, or thinly slice them for salads. Try them out as a potato alternative next time you want to make fries!

Quince

Native to certain parts of the Mediterranean and Asia, the quince is a close relative to apples and pears. They contain a lot of vitamin C, quercetin, and kaempferol, all of which help to reduce free radical damage and inflammation. Several studies suggest that quinces may alleviate allergic reactions or allergy symptoms. They do this by suppressing the activity of certain immune cells that cause these reactions. You can only find them at certain grocery stores between October and December. Note: You cannot eat them raw. You have to cook them to enjoy them.

Pumpkin

Pumpkins are not solely meant for carving or seasonal decor, people. You can roast them, steam them, puree them, add them to oatmeal, or make them into dips. One cup of raw pumpkin cubes offers 55% of your RDI of vitamin A and 3,600 micrograms of beta-carotene. They are also rich in potassium, fiber, and B-vitamins. Keep in mind that the the larger pumpkins are less flavorful than the smaller pumpkins (pie pumpkins), which offer a sweeter, more appetizing flavor. 

Persimmons

Beautiful, bold, wonderfully orange, and incredibly nutritious accurately describe persimmons. In season from October to early January, these fall/winter fruits are rich in vitamins A and C. The two most popular and delicious varieties include Hachiya and Fuyu persimmons. They are incredibly tasty and contain shibuol and betulinic acid, which exhibit anti-cancer properties. Several studies found that persimmons help combat breast cancer cells without affecting healthy breast cells. 

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They’re stinky and nutritious.
They’re all together delicious.
We promise this isn’t fictitious.
The allium family!

A cuisine without allium vegetables is non-existent. Onions, shallots, scallions, garlic, leeks, and chives are all members of the Allium genus and are often the base of so many dishes. Cooking without them would be criminal! They set up the foundational flavors, and we fail to recognize them as featured ingredients. Here at Dherbs, we consider them to be the lead roles because they pack a powerful, nutritional punch. 

About The Allium Family

It all started with Papa Garlic. Okay, not really, but the word allium is in fact the Latin word for garlic. If you’ve cooked with allium-rich vegetables, then you know about their potent aromas. For example, the sulfur compounds in onions and garlic make you cry, but studies found that these compounds exhibit anti-cancer, anti-fungal, anti-inflammatory, antibacterial, and antioxidant activity. One way to maximize these compounds is to let them sit for a few minutes after cutting them. Don’t throw them in the pan immediately because the resting time allows the enzymes to release, transforming into more beneficial forms. Step away from the chopped vegetables, though, unless you feel like tearing up. 

It’s very easy to incorporate allium-rich vegetables into your everyday meals. From breakfast to lunch to dinner, you can sneak these vegetables into almost any meal, except for sweet treats of course. Get excited about the allium family because we’re about to introduce you all the members and their health benefits. 

Leeks

We’re about to leak you some delicious information about leeks: they are some of the most underrated vegetables! On a serious note, leeks have been used in soups, stews, and stocks for centuries. They contain kaempferol, a flavonoid that may help protect damage to blood vessel lining. Leeks also work to benefit cardiovascular health by increasing nitric oxide production. This gas works to relax blood vessels, increasing vasodilation, a process that helps to decrease blood pressure. Another surprising fact about leeks is that they contain a lot of folate, an essential B-vitamin that supports cardiovascular health. 

Garlic

Garlic has a long history of remedying myriad health conditions. In fact, people used it as a healing agent during typhus, influenza, cholera, and dysentery epidemics. Garlic is rich in vitamins B6 & C, copper, potassium, thiamin, manganese, phosphorus, and calcium. Research on the organosulfur compounds in garlic suggests that they may improve immune function and decrease cancer risk by reducing inflammation and cell damage. Multiple studies revealed that the phytochemicals in garlic may also help to lower blood pressure and cholesterol levels. 

Chives

Chives are not simply garnishing herbs; rather, they are hardy allium-rich vegetables that exhibit promising health benefits. Several cancer research studies found that the sulfuric compounds in chives may prevent cancer cells from growing and spreading. The studies only tested these health properties on early stages of cancer. The choline and folate in chives also work to improve memory. Studies have shown that adults who eat more choline perform better on cognitive tests and have a reduced risk of Alzheimer’s disease. 

Onion

The almighty onion is a staple in so many cuisines, and the Ancient Egyptians used to worship them. They buried onions with pharaohs because they believed that the internal rings of the onion represented eternity. Onions are excellent sources of prebiotics, which are compounds that feed probiotics, the microorganisms in your gut. Several studies found that the prebiotic fiber in onions is more beneficial the the fiber found in certain fruits, vegetables, and whole grains.

Scallions

Known as green onions, spring onions, and scallions, these tall, green allium-rich veggies help to boost immune function and work to expel mucus from the body. The carotenoids in scallions help to improve your vision, while the sulfur compounds help to reduce blood sugar levels. Nutritionists recommend incorporating scallions into appetizers because they are rich in fiber and aid digestion. They are more nutritious in their raw form. 

Shallots

Last but certainly not least, we have shallots, which some people refer to as gourmet onions. They have a high concentration of antioxidants, which work to encourage heart health and proper circulation. The thiosulfinates in shallots prevent the formation of dangerous blood clots. Shallots also contain allicin, a beneficial compound that reduces stiffness of blood vessels by releasing nitric oxide. 

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This inexpensive soup will surely warm your soul! The best thing about this soup is that you throw everything in the slow cooker and walk away for three hours while magic happens. The flavors intensify, the leeks soften, and the potatoes become wonderfully soft and tender.

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Some people are intimidated by leeks because they don’t know what to do with them. We’re going to let you in a on a secret and tell you that leeks are made for soups and stocks. They add an onion-like flavor to soup bases and broths. Normally, you can use the entire leek, but this recipe only calls for the white parts.

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