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What’s In Season In Spring?

Your guide to what's in season and all the tips and recipes you need for creating awesome spring inspired plant-packed snacks and meals.

Bring On A Burst Of Flavor With Spring Produce

Spring has sprung! And with spring comes all the bright, fresh produce that we have been waiting for all winter. Spring produce provides a pop of color that me…

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What’s In Season In Spring?

Spring is a time of year that many look forward to. The cold of winter begins to subside, the days are longer, the sun is brighter, and the in-season produce v…

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Spring Foods That Help People Eat Seasonally

When the weather starts to warm up and buds start to pop up in your garden, it can only mean one thing — springtime has arrived. And when it comes to food ch…

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Unique Ways to Prepare Spring Veggies

Warmer months are here and so is the spring harvest. Whether the produce available in the market is new to you or you are looking for unique ways to use fruits…

Spring Clean Your Health With Fruits & Veggies

Say goodbye to the winter blues and hello to spring. The weather is warming up, the birds are back in town and flowers are in bloom … it’s time for spring…
Photo by Joanna Kosinska on Unsplash

Apricots

Low fat, saturated fat free, cholesterol free, sodium free, excellent source of vitamin A and vitamin C, good source of potassium and fiber.
Photo by Martin Adams on Unsplash

Artichoke

Artichokes are available fresh and canned for good nutrition and convenience. If selecting fresh, choose for artichokes that feel heavy and firm. Exterior shou…
Photo by Christine Siracusa on Unsplash

Asparagus

Asparagus is available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose odorless asparagus stalks with dry, tight tips.…

Barbados Cherries

Ripe cherries must be carefully handled to avoid bruising and should be used as soon as possible or frozen for future use. Store cherries in the refrigerator…

Belgian Endive

Choose Belgian endives that are covered to prevent light exposure and that have tight leaves and a crisp, solid head. Nutrient Content Claims  Fat free, chol…
Photo by Lothar Bodingbauer on Unsplash

Bitter Melon

Select firm, unblemished melons that are from 5 to 12 inches in length. Choose melons that are still green for a bitterer flavor and a yellow-orange melon for…
Butter Lettuce

Butter Lettuce

Avoid butter lettuce heads with wilted leaves.  Nutrient Content Claims Fat free, Cholesterol free, Sodium free, High in vitamin A, Good source of vitamin C…

Cactus

Choose small, firm, pale green cacti with no wrinkling. Be sure to pick cacti that are not limp or dry.  Nutrient Content Claims Fat free, Saturated fat free,…

Chayote Squash

Choose firm chayote with smooth, unblemished skin.   Refrigerate chayote squash in plastic bag for up to a month. Rinse before using.   Fat free, c…
Cherimoya

Cherimoya

Choose unblemished, firm cherimoyas with green skin.  Nutrient Content Claims Fat free, Cholesterol free, Very low sodium, High in vitamin C, Good source of p…

Collard Greens

Collard greens are available fresh, frozen or canned for good nutrition and convenience. If selecting fresh, choose bunches with dark green leaves with no yell…

Corn

Sweet corn is available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose ears with green husks, fresh silks and tight ro…
Lima Beans

Fava Beans

Fava beans are available fresh, canned and dried for good nutrition and convenience. When choosing fresh fava beans, find pods that are firm but without man…

Fennel

Choose firm, unblemished fennel bulbs with bright green leaves.  Nutrient Content Claims Fat free, Cholesterol free, Low sodium, Good source of vitamin C, Goo…

Fiddlehead Ferns

Look for a tight coil and only an inch or two of stem beyond the coil. Choose small, firm, brightly colored fiddlehead ferns with no signs of softness or yello…
Green Beans

Green Beans

Green beans are available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose well colored beans that snap easily when ben…

Honeydew Melon

Choose well shaped honeydew melons that are nearly spherical. Should have a waxy, firm, not fuzzy, surface  and feel heavy for size. Color…

Jackfruit

Jackfruit is available fresh and frozen for good nutrition and convenience. If selecting fresh, a few days before the fruit is ripe, jackfruit will give off a…
Photo by Hoach Le Dinh on Unsplash

Lime

Choose limes with smooth, shiny skin, heavy for size.  Varieties to Explore Kaffir Limes  Key Limes  Nutrient Content Claims Fat free, Saturated fat free, C…

Lychee

Choose lychees with red shells that are heavy for their size. Brown patches indicate sweeter fruit.  Nutrient Content Claims Low in fat, Cholesterol free, Sod…
Photo by HOTCHICKSING on Unsplash

Mango

Mangoes are available fresh, frozen, canned and dried for  good nutrition and convenience. If selecting fresh, always feel the mango to judge its ripeness lev…

Manoa Lettuce

Avoid lettuce heads with wilted leaves. Nutrient Content Claims  Fat free, saturated fat free, cholesterol free, low in sodium, low in calories, a good sourc…

Morel Mushrooms

Choose mushrooms that smell fresh and earthy. Avoid mushrooms with soft spots, bruising or slime. Nutrient Content Claims  Fat free, saturated fat free, chol…

Mustard Greens

Look for a green color with leaves that don’t have blemishes or show any yellowing or withering. Mustard greens should have stems that look freshly cut that…
Photo by Adam Śmigielski on Unsplash

Orange

Choose oranges with firm, smooth skins, heavy for size.  Varieties to Explore  Blood Orange  Cara Cara Navel Orange  Clementine  Kumquat  Seville Oran…

Peas

Peas are available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose firm, bright green, medium-sized pods with no signs…
Photo by Luis Vidal on Unsplash

Pineapple

Pineapples are available fresh, frozen, canned, dried and as 100% juice for good nutrition and convenience. If selecting fresh, choose pineapples with dark gre…

Purple Asparagus

Choose odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks. Nutrient Content Claims  Fat free, saturated fat free, cholesterol free,…

Radicchio

Look for bright maroon/red/purple leaves that are fresh, young, moist, and tender. Leaves that are injured, torn, dried, limp, or yellowed indicate poor qual…

Red Leaf Lettuce

Choose closely bunched, fresh-looking leaves. Avoid brown, wilting edges. Nutrient Content Claims  Fat free, saturated fat free, cholesterol free, low in sod…

Rhubarb

Choose flat stalks that are not curled or limp. Deep red stalks are sweeter and richer; tenderness is not related to size. Nutrient Content Claims  Fat free,…

Snow Peas

Snow peas should be shiny and flat, with very small peas that are barely visible through the pod.  Nutrient Content Claims High in vitamin C, Good source of i…

Sorrel

Choose fresh-looking sorrels with good color and a clean, fresh scent. Avoid any brown spots or wilted stalks or leaves.  Nutrient Content Claims Fat free, Sa…

Spinach

Spinach is available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose crisp, green bunches with no insect damage.  Var…
Strawberries

Strawberries

Strawberries are available fresh, frozen and dried for good nutrition and convenience. If selecting fresh, choose shiny, firm strawberries with a bright red co…

Swiss Chard

Select chard with fresh green leaves; avoid those that are yellow or discolored.  Nutrient Content Claims Fat free, Saturated fat free, Cholesterol free, Low�…

Vidalia Onions

Look for firm onions without decay or blemishes. There should be no sprouts attached and the skins should be dry. Nutrient Content Claims  Vidalia onions are…

Watercress

Choose green watercress without any yellow areas or slippery stems — it does not taste good stale!  Varieties to Explore Upland Cress Green  Nutrient Conte…

White Asparagus

Select firm, straight, smooth stalks with tightly-closed tips. The stalks should not be limp or dry at the cut. Choose stalks of uniform thickness. Nutrient Co…

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