Seasonal eating: Spring produce grocery list
Eating with the seasons means eating foods that are naturally harvested at that time of the year and give the mind and body the nutrients required at that time.
Spring is the time to introduce lighter foods after all the winter soups, curries, and casseroles. Spring is the season to support your natural detoxification, the liver, and the gallbladder. This is easy as so many Spring foods are naturally supportive of these. Think leafy greens, garlic, lemons, and bitter greens.
Spring harvest
Artichoke, rocket, spinach, watercress, dandelion greens, nettles, wild garlic, asparagus, radish, lettuce, micro greens, broccoli sprouts, cabbage, carrots, celeriac, leeks, Pak choi, rhubarb, sorrel, spring onions, leeks, purple sprouting broccoli.
“With every season our physical and wellbeing needs change.
Hence the need to alter our diet accordingly. ”
Here are some of the seasonal superstars and their nutritional highlights, as well as what to do with them.
Asparagus
Asparagus, also named “paint brushes” in my home, is a springtime superfood. It is packed with nutrients like fibre, folate, and vitamin K. Asparagus is high in antioxidants, including glutathione, which supports immune health, reduces inflammation, and aids in detoxification. The fibre content in asparagus promotes healthy digestion, while its prebiotic properties are very supportive of gut health. Asparagus is also a natural diuretic, which helps to naturally support the body in getting rid of excess fluid.
Asparagus is very versatile and can be roasted, grilled, or added to salads. Asparagus soup is also very delicious. By far, though, my favourite way to enjoy asparagus is dipped into my breakfast dippy eggs.
Rhubarb
Did you know that forced rhubarb is so called because it is grown in darkened sheds away from natural light. This makes the plant more colourful and slightly sweeter than normal rhubarb. This growing method allows the rhubarb season to be brought forward.
Rhubarb is super rich in antioxidants making it a great choice to support skin health. The anthocyanidins give a beautiful vibrant pink colour to the rhubarb and proanthocyanins have anti-inflammatory and anti-bacterial properties. Rhubarb is full of fibre and vitamin K and is also a good source of calcium and vitamin C, all wonderful for bone health and the prevention of osteoporosis.
Rhubarb reminds me so much of my childhood and I have such wonderful memories of my mum roasting rhubarb and making crumbles with it on a Sunday. I like to use rhubarb to make breakfast pots, I also like to make my seasonal rhubarb rum and cardamon and rhubarb cake. So good.
Leeks
Leeks are such an underrated vegetable in my opinion. They are a nutritional powerhouse boasting many benefits and an original superfood. Did you know that the Romans used to eat leeks as they were thought to be beneficial for the throat? However, in modern times, they are so often overlooked.
This is why leeks shouldn’t be a forgotten veggie:
Leeks are a member of the allium family (onions and garlic are also members). These white plants boast some impressive benefits, including antioxidants and antibacterial properties, they can help to lower cholesterol, support the immune system, and may be cancer protective.
Due to the fibre content of leeks, they are supportive of digestive health.
Leeks contain vitamin B6, C, and folic acid. They contain vitamin K, which is supportive of bone health.
Leeks are a good source of minerals manganese and iron.
Do you need any more reasons to incorporate this veggie into your dishes this season? I use leeks in a side of roasted leeks to go alongside my Spring roasts. I also use them in quiches, with eggs in the morning, in pasta dishes and risotto.
Purple sprouting broccoli
Broccoli or as we call it, "baby trees" in my home. The colour ranges from deep sage to dark green to purplish green. It ranges from large stalks to small stems.
Broccoli is one of the most nutrient dense foods. It is rich in vitamins C, K and A, minerals such as calcium and iron and is a good source of folate and fibre. This green beauty is also full of phytochemicals that have anti-cancer effects. Broccoli also provides a great amount of protein, potassium, magnesium, and the antioxidant vitamin E.
One added benefit of purple sprouting broccoli over normal broccoli is that it contains higher levels of antioxidants, sulforaphane, and polyphenols due to its purple colour which can help to prevent chronic diseases. Antioxidants help to protect the body from free radicals and reduce the risk of chronic diseases.
Purple sprouting broccoli is very versatile. We like to enjoy it lightly steamed to maintain its nutritional value. We eat it in salads, omelets, as a delicious side dressed up with chopped nuts and chili flakes. Like the Italians do, we also love broccoli leaves as a pizza topping. There's nothing better than a fresh broccoli salad dressed in good-quality olive oil and lemon juice.
Carrot
The humble but ever so beautiful carrot. They have delightful feathery green leaves, which are often missing when we purchase from the supermarket but are a stand alone produce in their own right to eat. They make a nutrient dense addition to a homemade pesto recipe. We often associate carrots with their vibrant orange colour, but they come in a rainbow of shades including red, yellow, and purple.
Carrots provide the highest source of vitamin A in the form of beta-carotene. Beta-carotene is supportive to night vision hence the saying “carrots help you see in the dark”. They are high in vitamin K, biotin, and fibre and are a good source of vitamin C and B6. Carrots are full of antioxidants that can help protect against cancer and cardiovascular disease.
When choosing carrots, make sure to select ones that are hard and strong, not limp or rubbery. Store them in a cold refrigerator and wrap them in paper towels. If they have the green leaves attached, chop them off to stop moisture from being pulled out of the orange end.
A few cooking ideas? The green tops make a delicious addition to pesto. Carrots are delicious raw in salads or juiced. My favourite juice is apple, carrot and orange. However, when cooked with a little good fat such as coconut oil, butter or olive oil, it enhances the bioavailability of the beta-carotene making it easier for the body to absorb and utilize. Of course, carrots are also delicious in cakes, soups, and as a snack with hummus. I make delicious carrot protein balls.
Artichoke
I think we can often be a little afraid of this vegetable. I find that people are unsure of where to start with artichoke! The base of the outer leaves and the heart are normally the only parts eaten. The other parts as they mature can become tough to eat.
Artichokes are an excellent source of dietary fibre, magnesium, chromium, vitamin C, folic acid, and manganese. Artichokes are a great veggie to be enjoyed by all. But they are especially beneficial to those trying to balance blood sugars and diabetics. The carbohydrate (inulin) in artichokes is handled differently from other sugars by the body and doesn't use insulin in the process. It is important to use fresh artichokes though as inulin is broken down over time.
Personally, I steam or boil artichokes and serve them as a delicious seasonal salad. I love to use artichokes on top of a pizza, pasta or fritters. When the "choke" middle is removed, they make delicious cups for all sorts of wonderful fillings.
Garlic
Garlic is a staple in the kitchen all year round. However, it is also a key ingredient during spring cooking. This is due to it's anti-inflammatory, anti-bacterial, and anti-fungal. Garlic also boosts the production of glutathione our master antioxidant which is important in detoxification and a healthy microbiome.
A tip for cooking with garlic:
To get the best health benefits from your garlic let it sit for at least 20 minutes after you have crushed the clove or chopped it. This will allow the sulphur containing compound alliinase to activate.
If you have a sprouting garlic head, don't throw it away! Why not plant it in some compost pointy side up and watch it sprout and grow? I eat garlic more or less every day however, during spring I like to add chopped garlic to my French dressings for an additional boost of detoxification.
Fennel
Fennel is from the same family as carrots, celery, and parsley. Not everyone is a big fan of fennel due to its unique taste which is similar to licorice.
Fennel is an excellent source of vitamin C, potassium, and fibre. It is also a good source of folate, magnesium, manganese, iron, and calcium. Fennel is beneficial for digestive health, it is known to be antispasmatic, and carmitive, relieving cramps and wind.
Fennel tea is a welcome addition to a therapeutic herbal tea collection. Raw fennel makes a great ingredient for a spring salad. I also like to use it in light spring casseroles or roasted for nourishing bowls.
Spinach
Spinach is very nutrient-dense. It is an excellent source of vitamin K, beta carotene, vitamin C, B vitamins, and folate. It is also a great source of magnesium and is a plant-based source of iron. Spinach is also a wonderful alkaline source that helps to regulate the body’s PH level. This leafy green is Popeye’s favourite to build strength and increase energy.
Spinach is relatively easy to grow in your kitchen garden, therefore reducing the ingestion of pesticides. I love nothing better than going to visit my homegrown spinach to add it to salads, pesto, or create a side for my breakfast eggs. To support the absorption of the plant-based iron, add a little vitamin C from something such as fresh lemon juice.
If you have enjoyed this journal, you may also enjoy “How to start seasonal eating” and “The benefits of seasonal eating”.
I hope this post has inspired you to try something new from the spring harvest in your dishes. Which is your favourite? To finish, I have a trivia question: is rhubarb a fruit or a vegetable?
Katie xx