eat seasonally this spring

Dietitian’s Dish – Eat Seasonally This Spring

Amanda SwanArticles Leave a Comment

lisa shettle

by Lisa Shettle, MS, RDN, CD-N

Spring is officially here, bringing with it warmer weather, chirping birds, and blooming flowers! 

One way to celebrate the change in seasons is by switching up what we put on our plates! Spring is a time of renewal, so now is the perfect opportunity to liven up your grocery shopping list with seasonal spring produce.

I love the creative challenge of discovering new fruits and veggies to incorporate into recipes, and it brings variety to a diet by keeping our meals exciting.

Some in-season produce picks:

  1. Arugula

Arugula is a leafy green with a unique, peppery flavor that is rich in vitamin A, potassium, and calcium. It’s not just for salads; try adding it to omelets or sandwiches for a kick.

  1. Asparagus

If you’re looking for some extra protein, asparagus is a great spring vegetable for you. It has 3 grams of protein per cup. It can be roasted or steamed to make a fresh, delicious side dish.

  1. Fennel

This bulbous veggie has a mild anise flavor and is delightfully crisp and refreshing. It’s also packed with fiber and great for your immune health: one cup of raw fennel contains 17% of your daily vitamin C requirement. Add it to your next crudité platter or toss into a fruit salad or green salad.

  1. Grapefruit

Grapefruits are prized not only for their juiciness but also their immune-boosting properties from their Vitamin C content. Try combining this fruit with fennel for a colorful and nutritious salad.

  1. Kumquats

These bite-sized citrus gems pack quite a flavor punch. Unlike other citrus fruits, kumquats are often enjoyed skin-on, providing extra fiber. They’re also a great source of vitamin C and antioxidants.

  1. Radishes

Radishes have a high water content to help keep you hydrated. They can be eaten raw or roasted.  In fact, it’s common in Europe to enjoy them with a bit of butter and flaky salt!

  1. Rhubarb

Rhubarb grows in stalks and is a great source of fiber and vitamin K, important for maintaining healthy bones.  It can have up to 37% of your RDA of vitamin K in just a 3.5 oz serving. Its tart flavor works well in recipes paired with strawberries for a sweet and sour combo. 

Take advantage of experimenting with fresh spring produce.  You may discover a new favorite full of delicious health benefits.  Here are two spring produce recipes that I hope you enjoy: Strawberry Rhubarb Chia Parfait and Shrimp Asparagus Pesto Pasta!


A registered dietitian nutritionist provides medical nutrition therapy and is your best source of reliable and evidence-based nutrition information. An RDN can also help you determine measurable and achievable goals within your individualized plan for your best health outcomes.  

BONUS: Services are covered by most health insurance plans!

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