Spring Into Healthy Eating: Seasonal Produce Spotlight for May

As May blooms with fresh flavors, it's the perfect time to celebrate the abundance of seasonal produce that graces our tables.

From juicy berries to crisp greens, here are the top 10 fresh fruits and vegetables to savor this month, along with their nutritional benefits and delicious recipe ideas to inspire your culinary creations!

1. Strawberries

• Nutritional Benefits: Rich in vitamin C, fiber, and antioxidants, strawberries support immune health and promote skin health.

• Recipe Idea: Strawberry Spinach Salad with Balsamic Vinaigrette

• Combine fresh strawberries with baby spinach, toasted nuts, and a tangy balsamic dressing for a refreshing salad that's perfect for spring picnics.

• Note: strawberries are no. 1 on the Environmental Working Groups 2024 dirty dozen list. It’s recommended to prioritize buying organic strawberries when possible.

2. Asparagus

• Nutritional Benefits: Asparagus is packed with folate, vitamin K, and antioxidants, supporting heart health and promoting healthy digestion.

• Recipe Idea: Grilled Asparagus with Lemon and Parmesan

• Toss asparagus spears with olive oil, lemon zest, and grated Parmesan cheese before grilling for a simple yet flavorful side dish that pairs perfectly with grilled meats or seafood.

3. Spinach

• Nutritional Benefits: Spinach is an excellent source of iron, vitamin A, and vitamin K, supporting bone health and promoting healthy vision.

• Recipe Idea: Spinach and Feta Stuffed Chicken Breast

• Stuff chicken breasts with a mixture of sautéed spinach, garlic, and crumbled feta cheese, then bake until golden and juicy for a satisfying and nutritious entrée.

• Note: spinach is no. 2 on the Environmental Working Groups 2024 dirty dozen list. It’s recommended to prioritize buying organic spinach when possible.

4. Peas

• Nutritional Benefits: Peas are rich in protein, fiber, and vitamins A, C, and K, supporting muscle repair and promoting healthy immune function.

• Recipe Idea: Spring Pea and Mint Soup

• Simmer sweet peas with fresh mint, onion, and vegetable broth, then puree until smooth for a vibrant and refreshing soup that's perfect for warm spring days.

5. Radishes

• Nutritional Benefits: Radishes are low in calories and high in fiber, vitamin C, and potassium, supporting digestive health and reducing inflammation.

• Recipe Idea: Radish and Avocado Toast

• Spread creamy avocado on whole-grain toast and top with thinly sliced radishes, a drizzle of olive oil, and a sprinkle of sea salt for a quick and delicious breakfast or snack.

6. Rhubarb

• Nutritional Benefits: Rhubarb is rich in fiber, vitamin K, and antioxidants, supporting bone health and reducing the risk of chronic disease.

• Recipe Idea: Rhubarb Strawberry Crisp

• Combine chopped rhubarb and strawberries with a hint of orange zest and a crumbly oat topping for a sweet and tart dessert that's best served warm with a scoop of vanilla ice cream.

7. Arugula

• Nutritional Benefits: Arugula is a good source of vitamin K, calcium, and antioxidants, supporting bone health and promoting healthy aging.

• Recipe Idea: Arugula and Prosciutto Pizza

• Top a pizza crust with garlicky tomato sauce, fresh arugula, paper-thin slices of prosciutto, and a sprinkle of Parmesan cheese for a gourmet twist on classic pizza night.

8. Artichokes

• Nutritional Benefits: Artichokes are low in calories and high in fiber, antioxidants, and vitamins C and K, supporting digestive health and reducing oxidative stress.

• Recipe Idea: Grilled Artichokes with Lemon Garlic Aioli

• Grill whole artichokes until tender, then serve with a creamy aioli made with garlic, lemon juice, and mayonnaise for a flavorful and elegant appetizer.

9. Fennel

• Nutritional Benefits: Fennel is rich in fiber, vitamin C, and antioxidants, supporting digestive health and reducing inflammation.

• Recipe Idea: Shaved Fennel and Orange Salad

• Combine thinly sliced fennel bulb with segments of fresh orange, toasted almonds, and a citrus vinaigrette for a light and refreshing salad that's bursting with flavor.

10. Beets

• Nutritional Benefits: Beets are packed with fiber, folate, and antioxidants, supporting heart health and promoting healthy blood pressure.

• Recipe Idea: Beet and Goat Cheese Salad with Honey Balsamic Dressing

• Roast beets until tender, then toss with tangy goat cheese, toasted walnuts, and a drizzle of honey balsamic dressing for a colorful and nutritious salad that's as beautiful as it is delicious.

With these flavorful fruits and vegetables at your fingertips, May offers endless possibilities for delicious and nutritious meals that celebrate the best of springtime produce. So, head to your local farmers' market or grocery store, and let the vibrant colors and flavors of May inspire your culinary adventures!