As a nutrition consultant, one of the simplest tips I give my clients is to eat with the seasons. And every year in March, that advice suddenly becomes easy to follow. Farmers’ markets are beginning to fill with vibrant vegetables and citrus, a welcome change after the heartier meals of winter. It also happens to be my birthday month (also sandwiched a few weeks after my kids’ birthdays), so this time of year is always a new beginning in more ways than one. Cooking with seasonal spring produce is one of the easiest ways to take advantage of that change.
Why seasonal produce makes cooking easier
One of the easiest ways to do. any Eat better? Cook with whatever is in season. It’s advice I often give my clients when they feel overwhelmed in the kitchen. When produce is at its peak, it tastes better, cooks faster, and usually requires very little preparation: a bunch of asparagus roasted with olive oil and salt. Cut strawberries over homemade yogurt. Spicy arugula tossed with lemon and parmesan. When the ingredients are so fresh, the food practically prepares itself.
The case of local products
Spring is also when the produce section feels interesting again after winter. Farmers’ markets (if you have access to one!) are filled with early vegetables, herbs, and berries, and suddenly it’s easy to build lighter meals around what looks good that week. And while I love a stroll through the farmers’ market on Saturday mornings, you don’t have to shop that way to cook seasonally. Many grocery stores now highlight local products and CSA boxes Make it easy to have what grows nearby delivered right to your door.
What’s in Season: Spring Edition
Below are some of the best fruits and vegetables to look for this time of year, along with tips for choosing them and some easy ways to cook with them.
- strawberries
- artichokes
- Fennel
- asparagus
- arugula
- Spinach
- Lettuce
- Mint
- Peas
- radishes
- Green Garlic
- onions
- Carrots
- Rhubarb
strawberries
How to buy strawberries
Look for berries that are bright red, fragrant, and firm. Smaller to medium sized strawberries usually have the best flavor. Avoid containers with bruised or soft fruit and check the bottom of the box to make sure the berries are not leaking juice. Top Tip: When you get home, transfer them to a shallow bowl lined with a paper towel to absorb excess moisture. Don’t rinse until just before eating!
Easy ways to use them
Slice them over yogurt or oatmeal, use them in this copycat Erewhon smoothie, mix them into spring salads, or macerate them with a little honey and lemon for an easy dessert.
artichokes
How to buy artichokes
Choose artichokes that feel heavy for their size and with tightly packed leaves. The leaves should look vibrant and fresh, and the stem should appear freshly cut rather than dried.
Easy ways to use them
Steam or roast artichokes and serve them with olive oil, grill them for a smoky flavor, or add them to spinach salads or lemony pastas.
Fennel
How to buy fennel
Look for bulbs that are firm, pale white, and not browning. Smaller bulbs tend to be more tender and mild in flavor. The feathery leaves should look bright green and fresh.
Easy ways to use it
Finely chop fennel into herbaceous salads, roast it alongside halibut or pan-seared chicken, or sauté it with olive oil and garlic as a simple side dish.
asparagus
How to buy asparagus
Choose asparagus with firm stems and tightly closed tips. The spears should be a vibrant green and not limp. The thicker stems are as tasty as the thin ones; just peel the bottom if they are especially thick.
Easy ways to use it
Roast asparagus, toss it into an immunity-boosting soup, slice it raw into salads, toss it into risotto or goat cheese frittatas.
arugula
How to buy arugula
Fresh arugula should look vibrant and crisp with deep green leaves. Avoid bunches that appear wilted, yellowed, or soggy. When you get home, place a paper towel on top of the vegetables and turn the container upside down; this will help absorb moisture.
Easy ways to use it
Use it as a base for simple salads, pair it with salmon, spread it on pizza, or toss it on warm plates just before serving to gently soften it (and take away some of its spiciness).
Spinach
How to buy spinach
Look for crisp, deep green leaves. Avoid spinach that looks slimy or yellowish. Baby spinach is more tender and soft, while mature spinach has a slightly heartier texture. The same goes for storing arugula, place a paper towel on top of the greens and turn the container upside down.
Easy ways to use it
The sky is the limit. Add a handful to smoothies, sauté in ghee and top with a fried egg, make saag paneer, enjoy it with a garlic pizza, enjoy these pies or stir it into pasta.
Lettuce
How to buy lettuce
Look for heads that feel fresh and hydrated with vibrant leaves. Butter, romaine, and little jewel lettuce are especially common in the spring. Avoid lettuce that appears wilted or browned at the edges.
Easy ways to use it
Toss lettuce with a simple vinaigrette, use it as a wrap for tacos or grilled meats, or layer it on plant-based sandwiches.
Mint
How to buy mint
Choose mint with vibrant green leaves that appear cheerful and fragrant. Avoid wilted or dark-spotted bunches.
Easy ways to use it
Add mint to this chickpea cumin salad, mix it into sauces and dressings (like this tzatziki), or make a mint julep cocktail.
Peas
How to buy peas
Fresh pea pods should look bright green, soft and firm. Avoid pods that appear dull, spotted, or dry.
Easy ways to use them
Toss peas into a hearty salad or bowl of cereal; We also love mixing them into a delicious pesto for crostinis.
radishes
How to buy radishes
Look for radishes that feel firm and have vibrant colors. If the leaves are still attached, they should look fresh and lively.
Easy ways to use them
Thinly slice radishes for salads, roast them (or air fry!) until tender, or put them on buttered toast or goat cheese.
Green Garlic
How to buy green garlic
Green garlic looks like a young leek or a large spring onion. Choose stems that are firm with bright green tips and white bulbs that are not soft or wrinkled.
Easy ways to use it
Use green garlic anywhere you would normally use garlic or chives. Gently sauté it, add it to dressings, toss it into pasta, or use it as a sauce for garlic-sage sweet potato fries.
onions
How to buy onions
Look for onions that feel firm and have dry, papery skin. Avoid onions that feel soft or have wet spots. Keep them on your counter!
Easy ways to use them
Use onions as a base for soups, stir-fries, and frittatas, roast them alongside vegetables, or thinly slice them to make caramelized onion and prosciutto pizza.
Carrots
How to buy carrots
Choose carrots that feel firm and have vibrant colors. If possible, look for carrots with the green tops still attached, which usually indicates freshness.
Easy ways to use them
Roast carrots and pair them with honey-lime yogurt, slice them into salads, or make this vegan flatbread.
Rhubarb
How to buy rhubarb
Look for firm stems that are bright pink or red. Avoid stems that appear limp or dry. (Rhubarb leaves are toxic and should always be discarded.)
Easy ways to use it
Cook rhubarb in compotes, bake it into chips or pies, or combine it with strawberries in jam. We love rhubarb for both breakfast and dessert!
Let the season lead
For me, spring is always a new beginning in the kitchen. A few seasonal ingredients, a drizzle of good olive oil and dinner will be half cooked. Let what’s trending lead the way and you’ll never run out of inspiration. Sometimes the best meals really are the simplest.
This post was last updated on March 20, 2026 to include new insights..
