After months of winter root vegetables, spring is upon us. As the warmer weather arrives, it brings an abundance of vibrant, fresh, nutrient-packed spring season fruits and vegetables that are just begging to grace your dining room table. You can feel good about purchasing seasonal produce – it’s much higher in minerals and nutrients because the plant is allowed to grow in its ideal conditions. It will also save your wallet and lessen your environmental impact, given in season food is often less costly and does not have to be shipped long distances.
Spring Clean Your Diet with the Best Springtime Vegetables
This season is a time for cleaning and refreshing yourself and your home; why not add your diet to the list of things to spring clean? Spring season fruits and vegetables can make a massive difference in your overall health and wellness, so be sure to eat plenty as the weather warms up. You can start by adding these 10 staple springtime vegetables to your grocery list:
1 | Asparagus
When out of season, asparagus tends to be very tough, overly fibrous, and equally overpriced. When you find these spring veggies in season and fresh, the tender little spears need very little preparation – just toss them in salt and pepper then sear briefly and finish with a squeeze of lemon. Asparagus is abundant in vitamins A, C, and D as well as minerals like iron, calcium, and potassium.
2 | Arugula
This pungent green is a part of the herb family. It has a complex peppery, spicy, and slightly tart flavor that makes it the perfect ingredient to spice up any salad, pizza, or really any dish you want. Arugula contains high amounts of vitamin C and vitamin D along with minerals like calcium and iron. You can easily find these springtime vegetables in your local grocery store but it’s best when fresh from your local farmers market.
3 | Bok Choy
Bok Choy belongs to the cabbage family and falls into the cruciferous vegetable category along with kale and broccoli. Also called pak choi, it is native to China but is consumed worldwide. Like all cruciferous vegetables, bok choy has wide array of vitamins and minerals. It is especially high in vitamins C and K. A high amount of fiber helps support digestive health and rich antioxidants help support your body’s overall cell health. This little plant powerhouse can be consumed year-round but is best when fresh in the spring. Its mild flavor, crisp stalk and leaves that sauté like spinach make it perfect for any stir-fry or fresh salad.
4 | Endive
The endive is a lettuce-like veggie that is a close cousin of radicchio. They are slightly bitter and though they look like lettuce, they are very different in nutrients and texture. Endives are filled with potassium, magnesium and just a half a cup has almost 50% the daily recommended vitamin K intake. When raw they are very crisp, making them the perfect more nutritious substitute to romaine lettuce. You can cook them too; this takes away their slightly bitter bite and makes them a tad sweeter.
5 | Fiddlehead Ferns
Fiddlehead ferns are high in vitamins A, C, iron, and carotene. These fun little spirals are Ostrich ferns before they open and only available for a week or two each year in the spring. Much like its close relatives asparagus, broccoli, and spinach, they become tender with a slightly subtle and earthy flavor after a quick blanch or sauté. They are great to pair with pasta or let them shine on their own sauteed with olive oil and garlic.
6 | Fennel
Working its way from what once was an obscure Italian ingredient, fennel is to now a favorite in many American diets. This incredibly versatile member of the carrot family is beloved for its crunchy and almost licorice-like flavor. When it’s raw and shaved into a salad it’s sharp and sweet but when you cook it, fennel takes on a whole new caramelized flavor. You can use the whole plant in its entirety. Its seeds are a frequently used spice in things like breakfast sausage and you can use the tops as an herb to spice up any salad or soup. The roots can be eaten raw or cooked as well. Fun Fennel Fact: the seeds have been used particularly in India to relieve indigestion and eliminate bad breath.
7 | Fava Beans
Fava Beans are an ancient member of the pea family and one of the oldest domesticated crops. They are a hearty and ‘meaty’ bean full of vitamins and nutrients and packed with protein; one cup provides over 25% of your daily protein needs. They are a hearty source of folate, manganese, copper, zinc, prosperous, and potassium. Fava’s have a nutty taste and buttery texture that makes them great for a puree or sauce. They can be tossed whole in soups or pasta dishes, or simply enjoyed alone with a light seasoning.
8 | Ramps
While many associate ramps with expensive fine-dining restaurants, they can easily be found in rural areas for free and at your local farmers market for very low prices in the spring season. Ramps are a variety of wild onion harvested while the bulbs are still young and tender. This makes the leafy shoots sweet and earthy. They are high in vitamins and provide blood-cleansing properties with nutrients like folate, a specific B vitamin that keeps the body’s blood proteins in check. Ramp up your heart health with these tender little leek-like vegetables used by the Cherokee tribe to treat colds. 
9 | Sugar Snap Peas
Sugar snap peas live up to their name in the spring season - they are sweet as candy with a very satisfying crunch or snap. Available in large, cost-friendly mounds from April to June, you can eat the pods raw or cooked, along with the pea tendrils or leaves. Snap peas are sure to add a satisfying crunch to any dish you choose to pair them with. Sugar snap peas are high in fiber, beta-carotene, and vitamin A, all very important for the growth of immune cells.
10 | Sorrel
This leafy green made a comeback on the culinary scenes worldwide because of its unique citrusy, pungent, and tannic sour flavor. Sorrel leaves can be used raw in salads or along with any herbs you would use to add a lemony tang. You can also cook them to add to any stew, soup, or sauce. Their unique flavor will be sure to brighten the creativity of any dish you choose to add them to. Certain varieties can also be used to make herbal teas, tinctures, and supplements. Sorrell is particularly high in vitamin C which fights inflammation and plays a key role in immune health and function.
Make the Most of Your Meal with Spring Season Fruits and Vegetables
Eating seasonally tastes better, supports local farmers and packs a nutritional punch. If you’re wondering what you can do for your health this spring, consider taking advantage of more springtime vegetables in your meals. Luckily, YAYE makes that easy with the best fresh meal delivery Denver has to offer, made with organic, plant-based ingredients that are locally-sourced whenever possible. This season, we’re featuring meals with delicious spring season fruits and vegetables so you can experience all the amazing nutritional benefits and fresh flavors.
Get Ready-to-Eat Meals with Springtime Vegetables
Ready to get started with your plant-based meal subscription, packed with delicious springtime vegetables from Colorado? Check out our weekly meal subscription options to get delicious spring season fruits and vegetables sent right to your door.