Favorite Spring Foods

Written by 
Canyon Ranch Staff
Updated on: 
March 11, 2014

As the weather warms up, many of us begin to crave the light, fresh flavors of spring foods, as opposed to the hearty foods we enjoyed all winter. Lucky for us, Mother Nature is on the same page, with spring bringing a bounty of refreshing, seasonal fruits and vegetables to nourish and excite us. Be it springtime or any other time of year, eating seasonally is a win on many fronts. You get fruits and vegetables that are at their nutritional peak, and you’re sure to have a diet that’s full of variety. But beyond that, seasonal foods tend to be lower in cost because they are so plentiful and don’t need to be transported from very far distances (a boon for the environment, too).

There are many spring foods to choose from. Here are some the favorites we reach for time and time again:

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Sometimes referred to as ‘rocket,’ this peppery green is loaded with folate, calcium, vitamin A and vitamin C, which help maintain bone strength, skin health, immunity and more. Look for bright, crisp leaves and fresh stems when shopping. You can also find baby arugula, which comes pre-washed in containers (be sure to wash it and any other pre-washed greens again when you get home to get rid of any lingering bacteria). If the flavor is too strong for you, try mixing it with other salad greens to balance out the bite.

Canyon Ranch Recipes:
Arugula Pear Salad
Arugula Salad with Roasted Tomatoes
Strawberry, Chicken & Arugula Salad

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Available in purple and white varieties along with the typical green, asparagus supplies immune-boosting antioxidants like vitamin A, vitamin C and folate, plus filling fiber. It also contains inulin, a prebiotic fiber that feeds the healthy bacteria in your gut. Look for stalks with dry, tight tips. Try drizzling them with olive oil and roasting until slightly crisp.

Canyon Ranch Recipe:
Chicken and Asparagus Sandwich

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Fiddlehead Ferns

Fiddlehead ferns are the young coiled leaves of the ostrich fern, with a nutty flavor that is reminiscent of asparagus. They are a rich in metabolism-supporting B vitamins as well as the minerals copper and manganese. When choosing fiddlehead ferns, look for a tight coil and only an inch or two of stem. Serve them sautéed and tossed into pasta or on a salad.

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With a tart flavor and slight crunch, kiwi is rich in immune-boosting vitamin C and good-for-your-heart potassium. Choose a slightly firm fruit that is free of bruises, soft spots and wrinkles. To eat it, simply cut it in half and scoop the insides out with a spoon. Kiwi also tastes great sliced into a fruit salad. For an added boost of fiber, don’t be afraid to eat your kiwi whole—the outer skin, though slightly fuzzy, is entirely edible.

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Spearmint, peppermint and other varieties of this herb are all loaded with disease-fighting antioxidants. In herbal medicine, mint has long been used to soothe symptoms of irritable bowel syndrome and indigestion. It also has anti-microbial properties. To lengthen the life of your mint, place it, stems down, in a container of water. Store it in the refrigerator, loosely covered with a plastic bag. Change the water every two days and it will stay fresh for up to a week. Add chopped mint to rice, couscous and bean dishes.

Canyon Ranch Recipe:
Cold Cucumber Mint Soup

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Morel Mushrooms

These hard-to-come-by mushrooms (check specialty stores) are an excellent source of immune-boosting vitamin D, as well as the minerals copper and iron. You can identify morel mushrooms by their honeycombed caps. Choose ones that smell fresh and earthy, and avoid any that appear bruised or slimy. Wipe them with a cloth or brush to remove dirt, and prepare them as you would any other type of mushroom—sautéed, grilled or roasted.

Canyon Ranch Recipe:
Beef Tenderloin with Mushroom Jus

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Said to be the world’s most popular herb, parsley is a good source of antioxidants and bone-strengthening vitamin K. Choose parsley with dark leaves and no signs of wilting. Chop as you’re ready to use it, and add it to sandwiches, salads, soups and more. (You can also chew it after a garlicky meal to counteract any potent flavors.)

Canyon Ranch Recipe:
Roasted Bell Pepper with Herbs Salad

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Also called sweet or English peas, green peas are a sure sign that spring has arrived. They are a good source of vitamins C and A, as well as cholesterol-lowering soluble fiber. Choose firm, bright green pea pods with no signs of decay or wilting, and shell peas immediately before using. Toss fresh peas into pasta and risotto for a sweet burst of flavor.

Canyon Ranch Recipe:
Spring Pea Soup


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Available in white, red, purple and black varieties, as well as both round and cylindrical shapes, radishes pack a serious vitamin C punch along with their spicy flavor. What’s more, they contain only 10 calories per half cup. Choose smooth, brightly covered roots with green, fresh looking tops. For a peppery kick, chop them finely and add them to tuna and egg salads.

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This spring fruit is high in calcium as well as vitamin C. Its red stalks also contain immune-boosting anthocyanins. Look for flat stalks that are not curled or limp, with a deep red color to ensure a sweet, rich flavor. Take caution: The leaves of this fruit are poisonous and should never be eaten. Tart rhubarb pairs well with sweeter fruits such as strawberries, apples, cherries and berries; use it in pies, fruit sauces and cobblers.

“Spring is a season about rebirth and rejuvenation. Lighten up and help your body thrive with bright crisp foods.” -Chrissy Wellington M.S., C.N.S., L.D.N., C.P.T. Nutritionist and Fitness Instructor/Personal Trainer at Canyon Ranch in Lenox, Mass.

Canyon Ranch Recipe:
Strawberry Rhubarb Triangle

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Food Chemistry (2007)
Fruits and Veggies-More Matters
Journal of Agricultural and Food Chemistry (1995)
National Institutes of Health, MedlinePlus
USDA National Nutrient Database for Standard Reference