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Nutritious Seasonal Spring Foods + Ways to Refresh Your Wellness

Updated: Mar 20

When the weather starts to warm up and the flowers start to bloom, it can only mean one thing — springtime has arrived. And when it comes to food choices, it's time to be taking full advantage of the seasonal spring offerings.

So if you’re ready to say goodbye to winter comfort food and bring a serving of sunshine onto our plate, you’ve come to the right place! Ahead, I'll be sharing the best light and flavorful, healthy foods for spring that are just as tasty as they are healthy.

What Foods are In Season During The Spring?

Springtime foods are fresh-tasting and packed with flavor. While in the wintertime, we were enjoying more hearty options like parsnips and rutabaga; warmer weather means we get to transition to a wider variety of fresh herbs, green veggies, and even some super-sweet and satisfying berries.

It is always a better idea to buy produce in season, as eating fresh options is better for the environment. Plus, eating produce shortly after it is harvested tends to taste better.

Here are some delicious seasonal produce picks to consider adding to your plate this spring.































Green onion




6 Healthy Foods For Spring

Springtime foods are typically lighter than what we enjoy in the wintertime. Spring options are often nutrient-dense, fresh-tasting, and totally delicious.

Among the sea of seasonal springtime food options, here are six healthy choices for your dining pleasure!


While cherries are more of a summertime fruit, some areas of the country get to enjoy these berries in the springtime too. Sweet cherries are packed with antioxidants and vitamin C, and they also happen to be a great source of fiber.

How to enjoy cherries:

  1. Make an anti-inflammatory cherry–berry smoothie with a mix of frozen cherries and berries, dairy-free milk, almond butter, spinach, and chia seeds.

  2. Add freshly sliced cherries onto a yogurt bowl or chia seed pudding.

  3. Mix a handful of fresh pitted cherries into a spring-inspired spinach salad.

  4. Combine them with almonds and cacao nibs for a balanced sweet snack.


Stalks of asparagus start sprouting around March in many regions. Enjoying this veggie steamed, grilled, or even roasted can enhance any delicious springtime meal. Bonus? These veggies are rich in a slew of nutrients, including Vitamin K, folate, and fiber.

How to enjoy asparagus:

  1. Sauté them with a squeeze of lemon and a drizzle of olive oil.

  2. Grill them with a splash of balsamic and enjoy them with grilled fish or chicken.

  3. Add them to a simple pesto pasta dish.

  4. Mix roasted asparagus into a savory grain or salad bowl.

  5. Add them into a veggie omelet alongside other spring veggies like spinach, tomatoes, and mushrooms.

Garden Peas

Garden peas can add a beautiful green hue to any dish that they are added to. These peas are full of healthy carbs and plant-based protein helping to keep you feeling fuller for longer. They’re also rich in Vitamins A and K, and are a great source of dietary fiber.

How to enjoy garden peas:

  1. Sauté them with a drizzle of olive oil and slivered almonds.

  2. Add them to an Asian-inspired stir fry with peppers, onions, broccoli, chicken, and soy sauce.

  3. Make a yummy spring salad with mint, garden peas, arugula, citrus, and mango.

  4. Roast them with olive oil and salt for an easy side dish.


Rich in vitamin C and packed with antioxidants and fiber, nutrient-dense strawberries are a light and flavorful springtime food that can add a boost of juicy sweetness to your day.

While these berries are delicious on their own, they make a delicious guilt-free sweet treat paired with dark chocolate!

Here are some ways to enjoy strawberries:

  1. Make an antioxidant-rich fruit salad with seasonal spring fruits like chopped strawberries, oranges, and cherries.

  2. Blend up a post-workout strawberry smoothie with frozen strawberries, banana, almond milk, nut butter, and a scoop of vanilla protein.

  3. Enjoy them freshly chopped on a spinach salad with walnuts, avocado, grilled chicken, and balsamic.

  4. Drizzle them with dark chocolate for a light and satisfying dessert.

Spring Onions

Also known as green onions or scallions, spring onions are a fresh-tasting veggie that goes well on top of potatoes, in salads, and as an addition to many other dishes.

How to enjoy spring onions:

  1. Make a spring soup with leeks, spring onions, potatoes, asparagus, and veggie broth.

  2. Add them to a stir fry with crispy tofu and a honey-ginger Asian dressing.

  3. Bake them into easy-prep breakfast muffins with eggs, spinach, onions, and mushrooms.

  4. Add them to a chickpea, tuna, or chicken salad with Greek yogurt, dill, and lemon.


Tiny, fuzzy, and packed with a sweet-tart taste, apricots make their appearance in late spring. These fruits are packed with vitamins, minerals, fiber, and antioxidants.

How to enjoy apricots:

  1. Lightly sauté them and enjoy them in a warming bowl of oatmeal.

  2. Make a sweet and savory spring salad with salad greens, roasted chickpeas, red onion, feta, avocado, and balsamic dressing.

  3. Broil them and top them with unsweetened coconut or Greek yogurt and a light drizzle of honey.

  4. Enjoy them fresh with a serving of nuts for a healthy on-the-go snack.

Spring Foods For A Healthy Season

Thanks to the many foods that warmer weather naturally welcomes, finding healthy springtime foods is a breeze. From fresh pasta dishes packed with peas and herbs to light desserts sweetened with springtime berries, finding healthy springtime foods is an effortless task to accomplish. So, feel free to sprinkle some spring onions in your dishes or grab a handful of fresh strawberries for snack time. ‘Tis the season, after all!



Be Intentional About Your Eating Habits

and Fitness this Spring!

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