Spring into Spring

We just “sprung forward” 2AM Sunday, snow’s last battle is all but lost to the beautiful sun that accompanied us all day today and will all week, and as I was walking the Farmers’ Market today I thought it will be a good idea to remind myself and you what spring has to offer, so we could keep our eyes open for these items in markets and stores.

Although almost all produce can be grown somewhere year-round, trucking produce across the country (or across the world) isn’t easy. Buying local seasonal produce not only potentially reduces our carbon footprint and helps local economies, it also results in more nutritious produce and tastier meals.

To get the best of what spring has to offer, keep track of what’s in season near you. Also, don’t be afraid to try something new. Who knew Artichokes or Fava beans would taste SO good? Check out our picks for spring’s best fare at farmers markets and in produce departments for the best flavor (and greatest value) in season.

• Artichokes have a second crop in the fall, but the main harvest peaks from March through May when the largest thistles are available. Look for artichokes with tight, compact leaves and fresh-cut stem ends. A 2-ounce serving (approximately the size of the bottom of one large artichoke) has about 3 grams of fiber and just 25 calories. Artichokes are also a good source of iron, potassium, magnesium, folate, and vitamin C. Try them served in dips, or bake and toss in pastas or salads.
• Arugula (aka rocket) is a cool-weather crop. Long days and warm weather make it bolt, or flower, and bring an unpleasantly bitter flavor to the leaves. Wild arugula is foraged in spring and again the fall. Cultivated arugula is grown year-round, thanks to coastal, temperate growing areas and winter greenhouses.
• Asparagus is harvested from March through June, depending on your region. Note that thickness in no way indicates tenderness, which is related to how the plant is grown and how soon it is eaten after harvest rather than spear size. Asparagus was dubbed the “food of kings” by Louis XIV of France, and it definitely has a royal nutritional profile. Low in fat and high in fiber, these tender stalks are a good source of iron, B vitamins, and vitamin C. Asparagus are at their peak from March through June. Once harvested, asparagus deteriorate rapidly, so place them in cool storage to retain freshness and nutrition. Delicious roasted, grilled, or lightly sautéed in olive oil, these seasonal spears make a tasty addition to any meal.
• Beets are in season in temperate climates fall through spring, and available from storage most of the year everywhere else. Fresh beets are often sold with their greens still attached.
• Cardoons taste a lot like artichokes; look for firm, heavy-feeling specimens.
• Carrots are harvested year-round in temperate areas. True baby carrots—not the milled down versions of regular carrots sold as “baby carrots” at grocery stores, but the immature carrots farmers pull from fields to thin the rows—are available in spring and early summer.
• Chard and other greens grow year-round in temperate areas, is best harvested in late summer or early fall in colder areas, and fall through spring in warmer regions. Like all cooking greens, chard turns bitter when the weather gets too hot.
• Cherries are ready to harvest at the end of spring in warmer areas. Sweet cherries, including the popular Bing and Rainier varieties, are available from May to August. Sour cherries have a much shorter season, and can be found for a week or two, usually during the middle of June in warmer areas and as late as July and August in colder regions.
• Fava beans are a Mediterranean favorite available in the U.S. from early spring through summer. With their rich, hearty flavor, fava beans are a terrific addition to soups, salads, or main dishes. Due to their high protein and fiber content, these beans help to keep you feeling full for longer. Young favas can be shelled and eaten raw or cooked, but more mature favas must be both shelled and skinned, as the skins are too tough to eat.
• Fennel has a natural season from fall through early spring in the warm-to-temperate climates where it grows prolifically.
• Fiddleheads are available in early spring through early summer depending on the region; these young wild ferns are foraged.
• Garlic Scapes / Green Garlic are both available in spring and early summer. Green garlic is immature garlic and looks like a slightly overgrown scallion. Garlic scapes are the curled flower stalks of hard necked garlic varieties grown in colder climates.
• Grapefruit from California, Texas, Florida, and Arizona comes into season in January and stays sweet and juicy into early summer.
• Green onions/Scallions are cultivated year-round in temperate climates and come into harvest in the spring in warmer areas.
• Greens of all sorts some into season in warmer regions.
• Kohlrabi is harvested in the fall in cooler areas, and through early spring in more temperate areas.
• Kumquats come into season in late winter and are still available in very early spring.
• Leeks more than about 1 1/2 inches wide tend to have tough inner cores. The top green leaves should look fresh – avoid leeks with wilted tops.
• Lemons are at their juicy best from winter into early summer.
• Lettuce starts coming into season in cooler climates (it grows through the winter in temperate and warmer areas).
• Mint starts thriving in the spring.
• Morels are foraged in the wild in the spring. Cone-shaped with a spongy texture, morels are a springtime delicacy making an entrance at fine restaurants and farmers’ markets in early spring through late June. A member of the truffle family, these wild mushrooms are best known for their honeycomb texture and nutty flavor. The spongy texture of morels make them ideal for soaking up flavorful sauces. Pair with other spring veggies like asparagus, spring onions, and green peas or toss in pastas, sautés, and salads.
• Navel oranges hit the end of their season in the spring.
• Nettles are sold at markets by foragers and farmers, but most people get theirs the old-fashioned way: foraging them themselves. If you’re lucky they’re growing as “weeds” in your garden.
• New Potatoes are small, freshly harvested potatoes with paper-thin skins. They are delicious simply boiled and buttered or used in potato salad.
• Parsley may seem to be season-less, but this cool-weather herb flourishes in the spring in warm and temperate climes.
• Pea greens are sold in big tumbled masses in spring and early summer. Look for bright vines with fresh, vibrant looking leaves. Avoid vines with brown or mushy ends or damaged leaves.
• Peas (garden, snap, snow, etc.) come into season in the spring and continue in most areas well into summer. Fresh peas including sugar snap peas, snow peas, and green peas are at their peak from April through July. Like most legumes, peas are low in fat and high in fiber and are a good source of plant protein. Their nutritional profile differs depending on variety, with green peas providing more B vitamins and zinc, while snow and snap peas offer more vitamin C. Peas are perfect as crudités with dips, tossed in salads, and served as a side dish.
• Radishes are at their sweet, crunchy best in the spring. For a burst of flavor with very few calories, look no further than the radish. Radishes are root vegetables with a distinctive flavor that ranges from mild to sharp, depending on variety. One cup of sliced red radishes will give you 30% of your daily vitamin C requirement in less than 25 calories. To choose the best, pick radishes that are deep in color with solid roots. This root vegetable is a flavorful addition to soups, condiments, and cooked dishes. You can also eat the green tops, which lends a peppery taste to salads.
• Ramps are foraged in the spring and early summer and sometimes available at farmers markets and specialty stores.
• Rhubarb is the first “fruit” of spring in many areas – look for heavy stalks with shiny skin. Although technically a vegetable, rhubarb is often used as a fruit and is a good source of vitamin C, potassium, and manganese. Rhubarb stalks (the only part of the plant that should be eaten) are very tart but when sweetened, give rich flavor and texture to sauces and pies. Rhubarb can also be blanched, diced, and added to salsas and salads. Rhubarb is available in some locations year-round, however, field-grown varieties are harvested from April through July.
• Spinach season varies with your climate – year-round in temperate areas, summer and fall in cooler areas, fall through spring in warmers regions.
• Spring onions are simply regular onions that farmers pull from the field to thin the rows in spring and early summer.
• Strawberries are available year-round in most areas of the country, but their peak season is from April until June. These sweet, juicy berries are nutritional jewels with just 1 cup offering 3.5 grams of fiber and meeting 100% of your daily vitamin C needs. For the best flavor, buy strawberries grown close to home since they are likely to be fresher and suffer less damage in transit. Strawberries should be plump, firm, well-shaped, and uniformly colored. A sweet addition to salads, dressings, or even a main meal, strawberries “take the cake” and save your waistline as a light dessert.
• Sweet Onions have slightly different seasons, but in general they are available in spring and summer.
• Turnips have a sharp but bright and sweet flavor. Look for turnips that feel heavy for their size.