Spring, also known as the March Equinox, begins March 19, 20, or 21, depending on the year. Although the dates change, Spring is always a time of renewal. The ground thaws, flowers bloom, and the weather allows for more short-sleeves and less Moon Boots.
So what’s in-season during Spring? One hint lies in the grocery store isles. Amidst the sea of processed foods, you will notice an abundance of certain fresh food items such as: asparagus, rhubarb, and strawberries. You want these in-season delicious foods. Why? They are chock full of vitamins and other nutrients that our bodies need.
A great website I adore: Mother Earth Living, has a great article about Spring foods. It is interesting to note that a lot of meat is best in fall and winter but some places have a Spring turkey season. Also, note that nuts are in-season during Fall season. If you’re like me and you like nuts, take the advice on Mother Earth Living’s site: during the Fall season, gather nuts like a squirrel and put them in the freezer.
For purposes of this blog, turkey, fresh water fish, eggs, and dairy products will be considered in-season during the Spring season. Since eggs are in-season, pasta is also an option. Yum. Pasta. Cheese sour cream, butter and yogurt are green-lighted.
Did you know that maple syrup is primarily a late Winter and Spring season food? I live in western North America, so I didn’t….but check out this great post by Acadian Maple about maple syrup harvesting. I’m warning you now; their website will make you hungry!
Fruits and Vegetables in Season (North America):
- Apricot – This small, smooth-skinned, orange-colored fruit has a good flavor only when fully ripe. It is then delicious eaten as is or served in fruit salads. Apricots poach well, holding their shape, and once cooked can be used in pies, cakes, and crisp-topped desserts. The are excellent with savory foods, especially grains and nuts, and go particularly well with Middle Eastern flavorings, such as coriander or cinnamon.
- Choose apricots that are firm and unwrinkled with velvety, pale orange skins. When ripe, they should just yield in the palm of your hand. If you cannot buy good ripe apricots, used dried ones for both sweet and savory recipes.
- Wash apricots before eating. Slice, remove the pit, and add to fruit or savory salads. Poach, broil, or stew and puree.
- Arugula – A salad green with notched leaves and a peppery flavor.
- Never choose anything that looks wilted or bruised. Remove tight plastic packaging as soon as possible and keep salad greens in the refrigerator. Eat them on the day of purchase or within a day or so. If they come in a bag, use them within 1-2 days of opening.
- All salad greens are fragile and need handling with care. Wash and pat dry. Use a salad spinner if you have one; alternatively, heap the greens into a clean dish towel, gather up the corners, and swing around – preferably outside. Tearing greens, rather than chopping, is said to cause less cell damage and therefore preserve more nutrients and also keeps the salad crisper. Only dress salad just before serving.
- Asparagus – With its delicate taste, asparagus was traditionally served only with rich buttery sauces. It can, however, take a range of bolder flavorings, such as chile, ginger, and sesame oil, as well as pesto and other Italian flavorings.
- Select firm spears with tightly closed tips. Spears can be white or green and are best eaten within 24 hours.
- Trim off any woody ends. Traditionally boiled upright in bunches in tall saucepans, asparagus is also excellent grilled or broiled, roasted, or stir-fried.
- Avocado – A fruit, rather than a vegetable, avocado is pear shaped with knobby or smooth skin, depending on the variety. Organic varieties are also available. Avocado is one of the few fruit vegetables with a high fat content, most of which is monounsaturated.
- A ripe avocado will yield gently when pressed. It can be bought unripe and will ripen at home – to speed up the ripening process, place in paper bag for a day or so. Use avocados when ripe; do not refrigerate them or they will go black. Once cut, the flesh discolors so eat right away or sprinkle the cut surfaces with lemon juice.
- Cut lengthwise around an avocado down to the large pit. Ease the two halves apart and then remove the pit using the tip of a sharp knife.
- Banana – Once considered exotic, bananas are now commonplace. They are usually eaten raw but are also good baked in their skins or grilled. They make a nutritious drink or meal when blended with milk, coconut milk, or bean curd. Use citrus juice to prevent them from going brown. Don’t throw out overripe bananas – they make great bread or cake.
- Bananas do not travel well and are therefore picked unripe and then ripened later or during transit. Choose those with a green to yellow skin and do not pack them at the bottom of your shopping cart because they bruise easily. At home, store them on a hook.
- Peel and eat raw, or bake with butter and honey, or bake in their skins. Great in smoothies.
- Beans – Each country has its favorite varieties of beans, known variously as green, French, string, runner, bobby, Italian, and wax. Some are thin as a shoelace, others finger-thick and about as long. Fresh beans are a good way to add color to stew or casserole. The go well with Mediterranean vegetables, such as tomatoes, olives, and bell peppers; they are also great partnered with garlicky Middle Eastern dishes. When served as a side vegetable, beans should be tender yet crisp. They also work well in marinades based on olive oil.
- Beans should have a good color and all but the youngest and smallest varieties should snap in half easily if they are fresh. Keep beans in the refrigerator for 4-5 days.
- Chunky, short beans and very fine beans need trimming. Cut beans thinly either diagonally across the pod or lengthwise. Once prepared, steam, boil, microwave, or stir-fry.
- Broccoli – Good partnered with dairy products. Works well in souffle; roulades; stir-fries combined with bell pepper and mushroom; pasta when mixed in sauces; or simply steamed and served on the side.
- Should have firm, compact buds or flowers, which should be dark green or dark purple, depending on the variety. Do not buy or use any that show signs of yellowing. Keep in the refrigerator and use within a couple of days.
- Pull off any coarse leaves and trim tough stems, peeling the skin back to the branches. Chop into flowerets. Steam, microwave or boil and be aware that the flower heads can break up if overcooked. If serving in salad, chill rapidly under cold running water.
- Cabbage – Good in salads and forms the basis of traditional coleslaw. Can be coated with yogurt or creme fraiche, or mixed with grated raw celery root, apple, dried fruits, or fresh herbs.
- Select firm heads that feel heavy for their size; the outer leaves should look fresh. Cabbage should keep up to one week in the refrigerator, loosely wrapped in plastic.
- To shred cabbage by hand or in a food processor, cut into fourths first and then remove the inner core if it looks woody. Cut each fourth into fine shreds using a large knife, or chop it into chunks to fit the feeder tube of a food processor and shred using the slicing blade. Finely shredded cabbage makes a crunchy addition to stir-fries, or can be sauteed. Whole leaves can be blanched and stuffed with a filling suitable for grape leaf.
- Carrot – A highly nutritious vegetable, carrots are also a great cooking mainstay, delicious both raw and cooked. Carrots can be teamed with a variety of flavors – from the mildest dairy products to spicy Indian or Asian flavorings.
- Carrots should be crisp with a smooth surface. Avoid any that are limp or have damaged skin. Keep them in a cool airy place for about one week.
- Peel carrots thinly to remove any chemicals, but if they are organically grown, this is not necessary. Cut off tops and root ends and slice, dice, or cut into strips. Boil, steam, microwave, roast, or stir-fry.
- Celery – Not generally served solo, except for crudites, celery is usually used to flavor soups and casseroles. It is also good as a crunchy addition to salads and stir-fries.
- Choose crisp, unblemished stalks with leafy tops. Refrigerate for up to one week.
- Separate stalks and rinse thoroughly. Trim as necessary and pull away the course outer “strings.” Slice or dice to serve raw in salads, stir-fry, broil, or saute.
- Chard – Chard is like spinach but milder in flavor and with thicker stalks. These leafy greens contain iron, although it is a type that is not easily absorbed.
- Should have glossy, dark leaves and heavy white or red stems. Keep in the refrigerator and eat within two days.
- Rinse in several changes of water and pat dry; shred larger leaves. Remove stems, slice crosswise and cook separately. Steam or stir-fry. Expect to reduce in half when cooking.
- Coconut – While fresh coconut is fun and a treat to eat, ready-prepared block coconut and coconut milk are more useful cooking ingredients. These add an authentic flavor to Asian and Indian dishes. Coconut milk provides a velvety, creamy texture and is especially useful for those who do not want to eat dairy products.
- Choose a coconut that feels heavy and full. Examine the eyes of the coconut for wetness and mold.
- Drain the water from the coconut (if you want to). Hit with a hammer. Take the meat off the shell with a knife. If you want to see an awesome instructional video about this, click here.
- Corn – Fresh corn on the cob has a delicate, sweet flavor. It is a versatile ingredient that can be eaten alone but also adds good color and texture to stews, grain dishes, and salads. Corn is commonly used in Mexican cookery and goes well with sharp flavorings such as lime and chile. The cobs are great to grill on the barbecue whole in the husks.
- Choose cobs that are completely enclosed in green husks because these will protect the kernels and prevent the corn from drying out. If in doubt, peel back the leaves and check that the kernels are still plump. Try not to buy cobs pre-packed because you are unable to inspect them. Once harvested, corn loses its sweetness so eat as soon after buying as possible. If necessary, store in a loose plastic bag in the refrigerator for up to two days.
- Remove the outer leaves and the silky threads. Cook whole cobs in boiling water for 3-5 minutes, or steam for 8-10 minutes. Individual kernels should be tender when pierced. Kernels can be stripped off the cob. Use a sharp knife and hold the cob at a slight angle, which is safer than balancing it on one end. Scrape off a row of kernels, cutting close to the inner core and working down and away from you. Work your way in this manner around the cob.
- Cucumber – With its high water content, this is a cooling ingredient. It can be diced, sliced, or cut into sticks. Cucumber is good in relishes and can also be stir-fried.
- Cucumbers should feel firm and should be kept in the refrigerator. Only cut as much as you need – once sliced, it dries out quickly.
- When using in dips, salt sliced cucumber into a colander and add salt. Leave for about an hour to draw out the excess moisture.
- Eggplant – Featured in many classic dishes, such as Greek moussaka, Turkish Imam Bayaldi (stuffed eggplant with cooked onions, tomatoes, and garlic), and Baba Ghanoush (roasted eggplant creamed with tahini) from the Middle East.
- Eggplant should look smooth and glossy and feel heavy for their size. If they are big, yet weigh little, the insides may be spongy and past their best. Be careful when touching the cap because it can be prickly. Store eggplant in a cool place or they will quickly shrivel.
- Wipe the eggplant and trim the cap. Cut into slices or dice as required, using a very sharp knife since the outer skin can be slippery.
- Garlic – Small but pungent ingredient used to flavor a diverse range of foods. Garlic has been credited with lowering blood cholesterol levels and warding off colds. However, in order to get any benefit from garlic, it needs to be eaten regularly and in large amounts.
- Look for firm heads of garlic with no slashes or slits. Garlic should last for several weeks in a cool airy place – don’t keep it in a steamy kitchen.
- The traditional method to use garlic, is to chop the garlic and then crush it with the blade of a knife, adding a little salt to prevent the knife from slipping. Alternatively, use a sturdy garlic press. Be careful not to burn or scorch garlic when cooking or it will become bitter. It is best to add garlic once there is another ingredient, such as onion, already cooking in the pan.
- Roasted garlic is a wonderful way of adding a very subtle flavor to recipes, especially to raw salad dressing and dips where uncooked garlic may be too strong. Roast plump, firm unpeeled cloves in a preheated oven, 400 degrees F (200 degrees C), for 5 minutes. Let cool, then peel, mash, and use as required.
- Grapefruit – Larger than the orange with a pleasant but sour taste, which some can only tolerate when counteracted with sugar or honey. Segmented grapefruit pieces are good in fruit salads.
- When buying grapefruit choose heavy fruit and avoid any with loose or puffy skin because the flesh inside will be dry. Grapefruit should be stored in the refrigerator and, like the orange, still tastes good when chilled.
- Cut in half, grapefruit can be eaten straight out of the peel as is, or sweetened with honey or sugar. Broiled grapefruit works well – simply place the cut half, well sprinkled with sugar, under a preheated broiler for a few minutes.
- Kiwi Fruit – An egg-sized fruit with a brown hairy exterior. Inside, the flesh is a jewel-green color with a ring of minute black seeds. Kiwi fruit can taste like melon or gooseberry, depending on its ripeness. Its vitamin C content is higher than that of oranges.
- When ripe, the fruit should give slightly when pressed. It can be stored in the refrigerator or ripened by being stored with an apple or a banana. Organic varieties are usually smaller.
- Cut in half and eat straight out of its skin with a teaspoon. For other uses, remove the skin with a sharp knife or vegetable peeler, then slice, and use in fruit salad, as a cheesecake or pavlova topping, or with savory salads. If the skin is difficult to peel, drop the kiwi fruit in boiling water for a few seconds.
- Leek – Milder in flavor than onions and develop a buttery texture when cooked slowly, which makes them excellent for pairing with cheese. Leeks also have an affinity with potatoes.
- It is best to choose medium to small leeks since large ones sometimes have a woody core that is inedible. Look for dark green leaves, which are not dry or wilted. Store leeks in the refrigerator and use within one week.
- Leeks need cleaning thoroughly because dirt is often trapped in the leaves. Remove the outer leaves, trim the green tops, and cut off the bearded ends. Slice twice lengthwise along the green part almost in the white central body of the leek. Rinse under cold running water, fanning out the leaves so any trapped dirt is flushed away. Cut the leek into slices or chunks.
- Lemon – Fragrant and acidic, lemons are used for both sweet and savory dishes.
- Lemons should have an even color and be free of blemishes. With some varieties a smoother skin indicates a thinner skin. Left whole, a lemon will keep for several days at room temperature or up to three weeks in the refrigerator. Once cut, lemon should be used as soon as possible.
- Scrub waxed lemons if adding whole pieces to a recipe or if using zest.
- Lettuce – A salad green that comes in various varieties.
- Never choose anything that looks wilted or bruised. Remove tight plastic packaging as soon as possible and keep salad greens in the refrigerator. Eat them on the day of purchase or within a day or so. If they come in a bag, use them within 1-2 days of opening.
- All salad greens are fragile and need handling with care. Wash and pat dry. Use a salad spinner if you have one; alternatively, heap the greens into a clean dish towel, gather up the corners, and swing around – preferably outside. Tearing greens, rather than chopping, is said to cause less cell damage and therefore preserve more nutrients and also keeps the salad crisper. Only dress salad just before serving.
- Mango – There are many different types of mango, with skin color ranging from green – even when ripe – to red. The flesh has a wonderful flavor, and is richly perfumed and creamy. Mango is delicious eaten on its own, mixed with other fruit, or used raw in savory salads, particularly those with rice. Mango is highly regarded as a systemic cleanser especially for the skin and kidneys.
- A ripe mango should be well scented and will yield slightly when pressed. Look carefully for bruising and other damage. For this reason try to buy mango that is displayed loose rather than shrink-wrapped.
- The pit is oval in shape. Cut down the side of the mango, going as close to the pit as possible, using a small sharp knife. You will be left with two shallow cheeks. Score the flesh carefully with crisscross lines while it is still in its skin, then invert the skin so that the flesh stands proud, and slice the cubes off. Remove the flesh left around the pit.
- Mushroom – The range of edible fungi available seems to be ever increasing. Fresh mushrooms can either be cultivated or wild and come in an array of shapes, sizes, and flavors. Many species are harvested wild. Mushrooms are not only delicious in their own right but they are also marvelous at adding a wealth of subtle flavors as well as depth of texture to many dishes as diverse as stir-fry, risotto, casserole, or salads.
- When buying rather than picking fresh mushrooms, look for firm and fresh-looking specimens. Avoid any that are beginning to brown in patches or those with a moist outer skin. Some mushrooms smell strongly but it should be a pleasant smell rather than an odor. On cultivated mushrooms, pale gills are an indicator of freshness. Store fresh mushrooms in a paper bag in the refrigerator. Do not keep them in plastic because they will sweat and quickly become pungent. Fresh wild mushrooms deteriorate quickly so use them as soon as possible.
- Cultivated mushrooms need only be wiped. Even if they appear dirty, do not be tempted to wash them because the mushrooms will act like a sponge, absorbing water and becoming soggy. Trim the edges with a knife if necessary. Fresh wild varieties do need to be thoroughly checked for earthly particles. Gently brush off the dirt and cut away any woody ends.
- Nectarine – This smooth-skinned member of the peach family has sweet, juicy flesh. Nectarines are extremely easy to broil or grill; they can be eaten as they are, or mixed with other fruit in sweet and savory salads.
- Look for firm, but not rock-hard fruit. Avoid any that are bruised or damaged. They can be left to ripen for a while in a warm place.
- Nectarines can be eaten fresh, simply washed and unpeeled. Poach, grill, broil, or stew and puree.
- Orange – The three main varieties of orange available are the smooth, thin-skinned oranges, such as the sweet Valencia and blood oranges; thicker-skinned seedless navel oranges; and bitter oranges, like the Temple, which is used for marmalade and other cooked dishes. The blood orange, so-called because of its distinctive ruby flesh, is more strongly flavored than a standard orange – use it in fruit salads or to make richly colored sherbet. Oranges can be eaten as they are, squeezed for their juice, segmented and mixed with other fruit, or used in savory salads made with greens or legumes and grains.
- Look for oranges with a blemish-free skin and a good orange aroma. They should keep for about one week in a cool place.
- Scrub if necessary, peel, and segment, or squeeze and use the juice. For really attractive segments, do not peel the fruit by hand. Cut the peel away using a serrated knife instead, making sure in the process that you remove the bitter white pith. Once peeled, cut down between the membrane and the flesh on both sides of each segment so that you can ease it out. Continue working around the fruit in this way. Work over a bowl to catch the juice.
- Parsnip – A long white root, the parsnip is similar in shape to a carrot but with creamy-white flesh and a strong, sweet flavor. Parsnips are not edible raw but can be cooked in a number of ways. They go well with a variety of herbs and spices, as well as flavorings such as orange and lemon. Once cooked, parsnip purees easily, making it highly suitable for soup making.
- It is best to choose small smooth specimens with firm flesh; large parsnips tend to be woody in texture. Store in a cool dry place for about one week.
- Scrub and peel parsnips thinly. Trim tops and root ends and slice or chop into lengths. Boil, steam, saute, or roast.
- Peach – An attractive, orange-yellow fruit with a downy skin. It is good served fresh, on its own or mixed with other fruit. Peaches can also be used in savory salads mixed with vegetables or grains such as rice, nuts, or cheese. They are also delicious baked or grilled.
- Peaches should be firm, but not rock hard, and certainly free from soft patches. They will ripen after a few days in a warm place.
- Peaches can be eaten fresh, simply washed and unpeeled. Poach, grill, broil, or stew and puree.
- Pea – Fresh peas are on sale for only a short period of the year. If the peas inside the pod are very small, they are sweet and delicious to eat raw. Shelled peas work well in spicy curry dishes, as well as with creamy pasta sauces and in stir-fries. They also make a colorful side vegetable. Organic frozen peas are sometimes available.
- When buying fresh peas, look for pods that are full, plump, and wrinkle-free, and have a bright color. All peas should have a good color, too, and feel squeaky with life. Refrigerate for up to three days.
- To pod fresh peas, press the base to snap open and push out the peas with your thumb. They are best lightly boiled, steamed, microwaved, or added to stir-fries.
- Pineapple – One of the best-established tropical fruits, pineapple goes well with other fruit, as well as with savory ingredients in salads, or in stir-fries.
- Pineapples do not continue to ripen once picked, so select carefully. A ripe pineapple should yield to gentle pressure applied at the stem. It should be more golden than green, have a good, full scent, and leaves that can be pulled off without much struggle.
- Cut off the leafy plume and remove the base so that the pineapple will stand upright. Then cut down through the fruit to remove the skin but not too much of the flesh. Remove the “eyes” with the point of a small knife. Serve pineapple in slices, cubes, or fourths, removing any woody core. It is good broiled or grilled. Scared to cut a pineapple? Don’t be. Watch this easy, short video to help quell your fears!
- Potato – One of the world’s most widely grown vegetable. Potatoes fall into two categories – waxy or mealy – although some all-purpose varieties are midway between the two. Waxy potatoes have a high moisture and low starch content, and are better for sauteing, boiling, and salads. New potatoes have a waxy character. Mealy potatoes have more starch and a lighter texture and are good for baking and mashing.
- Potatoes belong to the nightshade family, a group of plants in which all, apart from the tubers, are poisonous. Exposure to light and sprouting, can cause a concentration of poisons – visible as a green hue, so it is vital not to buy or eat green potatoes or sprouting potatoes. A small patch of green can be cut away but discard any with a heavy green tinge. Do not store potatoes sealed in plastic since this will create condensation and the moisture will cause them to spoil. Stored in a dry, dark place with good ventilation, potatoes will keep for at least two weeks, maybe longer. Don’t store them with onions.
- Scrub well to remove most of the pesticides or peel thinly. Potatoes can lose up to 25% of their protein if peeled too coarsely and much of their vitamin C content is close to the skin. Boil, roast, or bake whole.
- Radish – Radishes have crimson red or white roots, which are either finger thick or like small globes. Characterized by a hot, peppery flavor and crisp texture, they make a perky addition to salads. They are also great eaten sliced and salted on lightly buttered bread.
- Radishes should look “snappy” in appearance. Refrigerate, loosely wrapped, for up to one week.
- Rhubarb – Rhubarb is usually thought of as a dessert item, but can be used in chutney.
- Best blanched before using.
- Sold without leaves, as they are poisonous.
- Scallion – These small, immature onions are usually pencil thin with a white base and green leaves. Use them in salads and other combinations that do not need cooking.
- The leaves should look bright and springy with no hint of yellowing. Keep in the refrigerator for up to one week.
- Trim the base and any straggly green leaves. Chop, slice, or cut into lengths.
- Shallot – This small, brown bulb is related to the onion but has a milder, sweeter flavor. The flesh can be pink in appearance. Like onion, it is usually cooked at the beginning of the recipe to add subtle undertones of flavor.
- Look for firm bulbs when buying and store in a cool airy place for up to a month. Prepare and cook in a similar way to onion.
- Spinach – Baby spinach is great in salads. It contains iron, although it is a type that is not easily absorbed.
- When buying spinach, look for richly colored, dark leaves without traces of yellowing or slime. Keep in the refrigerator and eat within two days.
- Rinse in several changes of water and pat dry; shred larger leaves. Steam or stir-fry. Expect the finished amount to be half of what you started with.
- Strawberry – Bright red, fleshy fruit is still seen as the epitome of summer, although strawberries are frequently available in many countries all year round. They can be served plain or lightly dusted with sugar. Strawberries make good sauces to accompany other fruit and can be used to flavor yogurt, ice cream, or other desserts. They also go well with cucumber, avocado, and salad greens.
- Look for dry berries with a good color. Avoid any that have been squashed or show signs of mold. Keep strawberries in the refrigerator in a covered container or their smell will permeate other ingredients.
- Remove the leaves by twisting gently and pulling or cutting out with a knife. Try to avoid washing strawberries since they will become very watery.
- Turnip – The best turnips are no bigger than a golf ball with a greenish white or purple skin. They have a slightly peppery flavor, which works well with dairy products, as well as with pungent herbs, such as thyme or tarragon.
- Look for small smooth-skinned roots with creamy flesh. Avoid shriveled or cracked roots. Turnips will keep for up to two weeks in the refrigerator.
- Small young specimens do not need peeling – simply scrub them under running water. They can be added to casseroles, mashed with other root vegetables, steamed, sauteed, or stir-fried.
- Zucchini – Zucchini is a summer squash. They often have colorful flesh and roast and puree well, making a good base for soups, sauces, and ravioli stuffing. Squash goes well with many flavorings, including sweet spices such as cinnamon and nutmeg, pungent herbs such as basil or marjoram, walnuts, and some other fruit vegetables. Large zucchini or marrow has a thick skin and somewhat watery flesh. Large zucchini is best sauteed with spices, such as paprika, cumin, or caraway, or pungent herbs such as thyme.
- Look for firm, glossy vegetables that ore not too large – especially zucchini, which are at their best when they are young and small. They should be heavy for their size and have no wrinkled or brown patches. Store them in the refrigerator, loosely covered, for 3-4 days.
- Do not peel zucchini because you will lose flavor and texture. Wipe or rinse and trim the ends as necessary. Chop large specimens. Good stuffed, lightly steamed and marinated for salads served at room temperature. They add bulk and substance to stews and casseroles, and are useful for barbecues and grilling, as well as stir-fry.