Happy April! Here at Cultivated Nutrition, we’re all about ways to add variety to our plates, especially by way of delicious fruits and vegetables. This season brings a ton of incredible fresh produce to the table, most notably spring vegetables. If you frequent farmer’s markets in your area, you can often see what’s in season by what local farmers are offering. If not, read on to learn some top picks for in-season produce this month!

Why buy seasonal produce?

• Affordable - In-season produce can be more affordable because it is often much cheaper to grow seasonally vs out-of-season.

• Nutritious - Seasonal produce may be higher in nutrients since produce is picked at its prime. (Though keep in mind that frozen produce is also a great choice for nutrient density since it’s typically picked at its prime as well and frozen right away!)

• Delicious - Besides being at its nutritional peak, seasonal produce is also picked at peak flavor and often tastes better and more flavorful than nonseasonal produce.

• Sustainable - Depending on the produce available and your region, choosing seasonal produce from local farmers can be better for the environment. However this topic could be a whole post in itself so I want to acknowledge that this barely scratches the surface of the sustainability of food systems.

Remember, however you choose to include fruits and vegetables day to day is an excellent choice. We should never stigmatize the way in which folks include fruits and vegetables as there are many socioeconomic factors in play when it comes to food access. So whether that’s fresh, frozen, or canned - they can all be valid and nutritious choices! Now let’s dive in to April’s seasonal produce!

A short note that this information is based largely on seasonal produce in the Pacific Northwest. Your seasonal produce may differ slightly based on your specific growing region so check out resources local to your area to learn more!

Apples - Certain types of apples (like pink lady, my personal favorite) are in season through April/May. Apples are a rich source of fiber, antioxidants, and Vitamin C. Try including them as a topping for salads or yogurt or pair them with peanut butter for an easy balanced snack. And to state the obvious, they’re also delicious in baked goods so take a few of those more bruised/overripe apples to whip up a simple apple crumble!

Asparagus - Asparagus can often be expensive, so if you can find it this time of year at a good price, I recommend grabbing it up! Asparagus, like many of the vegetables on this list, is quite nutrient dense. It’s rich in folate, antioxidants, fiber, and Vitamin K. It can be kept whole and grilled, baked, roasted, or sautéed (it holds up really well to most any method of cooking). Alternatively, try making asparagus ribbons with a peeler or slicing it thinly to include raw on salads or other dishes.

Artichokes - Fun fact, artichokes are actually a type of thistle! Similar to asparagus, artichokes are rich in folate, fiber, minerals, and antioxidants. Artichokes can be cooked any variety of ways, though they are commonly steamed or roasted. Both the outer soft part of the leaves as well as the inner center (artichoke heart) can be eaten. While artichokes can be daunting if you’ve never worked with them, they’re actually quite simple to prepare and a fun addition to a dinner party. Check out some online resources for tips if you’d like to try them out!

Carrots - These root vegetables are an excellent source of fiber, potassium, and antioxidants. They’re especially rich in beta-carotene which gives them their traditional orange hue. Beta-carotene is converted to Vitamin A in our bodies and is necessary for eye health. Eat them as a snack with hummus, add them to a salad as carrot ribbons or shavings, or include them roasted as a veggie side dish. They’re also an essential component of many soup and stew bases as part of a mirepoix (diced onions, carrots, and celery).

Fava beans - Also known as broad beans, fava beans are rich in fiber, folate, antioxidants, iron, and protein. They’re a great addition as a vegetarian protein source in meals considering their protein and iron content. Fava beans are versatile and can be pureed into dips, added to soups and pasta dishes, or even eaten raw.

Fennel - Fennel is an excellent source of fiber and Vitamin C. Though a bit less widely used, it provides a delicious, but mild, licorice flavor to dishes. Both the bulb and seeds can be eaten. Try slicing the bulb thin and adding it raw to salads or roasting it with a variety of other vegetables. You can also use the leaves to flavor sauces and dressings.

Fiddlehead ferns - This one is a bit more obscure, but a fun addition if you can find them! They tend to have quite a short season so you need to be vigilant if you want to search them out. Fiddlehead ferns are harvested as a sprout before growing into a full fiddlehead fern. They’re rich in antioxidants, iron, and omega-3 fatty acids. They can be eaten grilled, roasted, or sautéed and are typically served fairly simply (think a light vinaigrette). However, it’s important to note that these need to be cooked well or else they may cause some gastrointestinal distress so make sure to avoid eating these raw.

Leeks and spring onions - Another aromatic addition similar to fennel, leeks and spring onion are an excellent addition to dishes to add depth of flavor. They can be roasted and included in nearly any vegetable medley or as part of base (as in mirepoix). They’re associated with heart health and rich in antioxidants and Vitamin C.

Peas - An excellent source of fiber, Vitamin K, thiamine, and folate and relatively high in protein. Peas are a commonly consumed side dish on their own, but experiment and try out some new ways of incorporating them! They can be added to pasta dishes or risotto, eaten raw on salads, added to stir frys, or mixed into rice dishes.

Radishes - Radishes are high in antioxidants, Vitamin C, and fiber with some trace minerals as well. Radishes can vary in flavor anywhere from mild to quite spicy. They add an excellent crunch as a salad topping, but can also be enjoyed on their own with a bit of herb butter. If you’re looking to experiment, they can also be used in a quick pickle!

Rhubarb - This stalk vegetable is a great source of antioxidants, Vitamin K, Vitamin C, and Vitamin A. Rhubarb is tart and slightly sweet so lends itself well to sweeter dishes. It is often combined with strawberries and can be made into jams, pies, cakes, or other baked goods.

Spring potatoes - A great source of carbohydrates, potassium, and Vitamin C, with an additional boost of fiber if you include the skin of the potatoes. Potatoes are extremely versatile in cooking. Try them any number of ways such as roasting, mashed, or diced and added to soups, stews, or curries.

Interested to learn more? Check out these posts!