7 Nutritious and Delicious Spring Vegetables

February 18, 2024

by Cathe Friedrich

Spring is upon us and it’s an exciting time for fresh produce. As the weather warms, an abundance of colorful, flavorful fruits and vegetables become available. This means you can add more tasty and nutritious veggies to your plate to ensure you’re getting enough fiber, nutrients, and antioxidants. What should you look for? Here are the best spring veggies to add to your cart this season.

Asparagus

Asparagus is one of the first crops to emerge in spring. The tender green spears have a sweet, grassy flavor. They also make a tasty and nutritious addition to pastas, salads, and side dishes. Packed with essential vitamins, minerals, and antioxidants and low in calories, asparagus checks all the boxes. Just one cup contains impressive quantities of vitamins A, C, K and B vitamins like folate. It’s also an excellent source of fiber, which promotes digestive health.

Asparagus also provides anti-inflammatory antioxidants and compounds that may help lower blood pressure and cholesterol. With an array of vitamins and minerals coupled with powerful bioactive compounds, asparagus offers a range of potential health benefits.

When shopping for asparagus, look for firm, straight stalks with tight tips. Store the spears wrapped in a damp paper towel in the refrigerator for up to a week. Blanch or roast within a couple of days for the best texture and flavor. Don’t forget that asparagus comes in assorted colors – green, white, and purple. The purple variety contains anthocyanins, a pigment with anti-inflammatory activity.

Peas

Sweet green peas are synonymous with spring. You can shuck English peas from their pods and eat them raw or cooked. Or enjoy snap and snow peas with their crunchy, edible pods. They pair well with green onions, lettuce, mint, and creamy or citrusy flavors. Store fresh peas in the refrigerator for 2-3 days.

Peas lend themselves to both sweet and savory dishes. They pair well with green onions, lettuce, mint, and creamy or citrusy flavors. Try adding them to pasta primavera for a pop of color and fresh flavor. You can also puree cooked peas with herbs and olive oil to make a vivid pea pesto to toss with gnocchi or pasta.

Another idea is to mix peas into rice pilaf along with carrots and onions for a fresh spring twist. Or bake peas into frittatas or crustless quiches for a boost of green. With their versatility and color, peas bring creativity to everything from mains to desserts.

Radishes

Radishes add a peppery crunch and gorgeous color to spring dishes. Look for firm, smooth radishes without cracks or blemishes. Remember, both the roots and leafy green tops are edible. Why radishes? They’re low in calories and carbohydrates, containing only nine calories and two grams of carbs per 1/2 cup serving. Despite their low-calorie content, they provide a range of vitamins, minerals, and bioactive compounds.

Radishes are an excellent source of vitamin C, with one serving providing about 30% of the recommended daily intake. Vitamin C acts as a powerful antioxidant to protect cells against damage and boost immune function. Plus, vitamin C helps support healthy collagen production.

They also contain a variety of antioxidants like anthocyanins and phenolic acids. These compounds help reduce inflammation and may lower risk of chronic diseases like heart disease and certain cancers. (needs for research) Additionally, radishes contain fiber and prebiotics to support digestive health. The fiber content helps promote regularity and feed beneficial gut bacteria.

Other nutrients in radishes include potassium, vitamin B6, magnesium, and iron. Potassium supports healthy blood pressure while the B vitamins are important for energy metabolism and red blood cell production.

Store radishes with their tops removed in a plastic bag in the refrigerator for up to two weeks. Quickly pickle them or use them in salads and tacos. Other ways to use radishes:

Slice radishes and add them to salads for a peppery crunch. They pair well with creamy or acidic dressings that balance their spice.
Roast cubed radishes with olive oil and herbs until caramelized. They develop a sweet, nutty flavor.
Saute thinly sliced radishes in butter or oil over medium heat. Add to pasta or serve as a simple side dish.
Make radish “chips” by slicing them very thinly, tossing them with oil and salt, and baking until crispy.
Puree cooked radishes with herbs and a bit of cream or crème fraiche for an easy spread or dip.
Grate raw radishes and fold them into batters like muffins, scones, or quick breads before baking.

Lettuce

Lettuce comes in a rainbow of varieties just in time for spring and summer salads. Look for heads with crisp leaves and no brown or slimy spots. Butterhead and romaine varieties hold up well in sandwiches and wraps. More delicate leaf and spring mix lettuces are best eaten raw. Wash lettuce right before using it and store it in the refrigerator in a plastic bag for up to a week. Lettuce is among the most common foods involved in foodborne illness outbreaks.

Spinach

Spinach is a cool weather-loving green that bolts quickly in summer heat. The tender baby spinach leaves of spring are milder in flavor than mature leaves. Spinach is rich in antioxidants, vitamins A, C, and K, and folate. Use raw baby spinach in smoothies and salads or lightly cook mature leaves. Store spinach wrapped in damp paper towels in an airtight container for 3-5 days. Here are some unique ways to use spinach:

Make spinach artichoke grilled cheese or spinach puffs for fun appetizers.
Add spinach to egg dishes like crustless quiches, frittatas, or scrambled eggs.
Mix spinach into pasta dishes, grain bowls, flatbreads, or pizza. Options include spinach pesto white pizza, spinach artichoke pasta, and spinach wraps/sandwiches.
Make spinach chips by slicing spinach leaves very thinly, tossing with oil and baking until crispy.
Blend spinach into smoothies, lemon curds, cheesecakes, or other desserts. You can also use spinach in sweet applications like smoothie bowls and vibrant no-bake cheesecakes.
Stir spinach into soups near the end to lightly wilt and add color.

Be aware that raw spinach is high in oxalates. If you have a history of calcium oxalate kidney stones, substitute kale for spinach.

Broccoli and Cauliflower

Along with other brassicas like Brussels sprouts and cabbage, vitamin-rich broccoli, and cauliflower transition to their spring season in March and April. Look for tightly closed florets without yellowing. Broccoli and cauliflower are both highly nutritious vegetables packed with vitamins, minerals, fiber, and antioxidants.

Broccoli is an excellent source of vitamin C, providing more than an entire day’s worth in just one cup. It also contains vitamin K, folate, potassium, and the antioxidant sulforaphane, which could offer protection against heart disease and certain cancers. (more human studies needed)

Cauliflower is high in vitamin C, vitamin K, choline, and fiber. The antioxidants and anti-inflammatory compounds in cauliflower may boost heart and brain health, slow aging, and reduce inflammation. Both vegetables are rich sources of nutrients and plant compounds that can reduce disease risk and support overall health. Their low calorie and high fiber content also makes them weight loss-friendly options.

Store broccoli and cauliflower loosely wrapped in plastic in the refrigerator crisper drawer. Roast, steam, or add raw to salads, pastas, and stir fries within a few days.

Get Ready for Springtime Nutrition

The next time you’re grocery shopping or visiting a farmers’ market, keep an eye out for these springtime staples. Their bright colors and flavors are a tasty reminder that warmer weather is on the way. Enjoy!

References:

https://www.facebook.com/Health. Asparagus Might Help Prevent UTIs—And 8 Other Surprising Benefits. Health. Published 2016. Accessed February 11, 2024. https://www.health.com/nutrition/asparagus-health-benefits
“Broccoli vs. Cauliflower: Is One Healthier?.” 11 Mar. 2020, https://www.healthline.com/nutrition/broccoli-vs-cauliflower.
“Are Radishes Good for You? – Healthline.” https://www.healthline.com/health/food-nutrition/the-benefits-of-radishes.
“Is Asparagus Good for You? – Cleveland Clinic Health Essentials.” 20 Sept. 2023, https://health.clevelandclinic.org/benefits-of-asparagus.
“Health Benefits of Green Peas – Consumer Reports.” 19 Feb. 2022, https://www.consumerreports.org/health/healthy-eating/are-peas-good-for-you-a1037735461/.