5 Foods to Stock Up on in March, According to a Dietitian

Spring means it’s time to get excited about stocking your cart with produce.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

When the calendar moves into March, you can almost feel the shifting of seasons. The dark and cold days are replaced by slightly longer, sunnier, warmer ones. The break in weather gives life to the produce we’ve come to associate with spring. Gone are the sturdy fruits and vegetables of the winter, replaced by bright, tender shoots, fruits, leaves and stems of spring produce. There’s so much to enjoy, but these are the top 5 foods you should stock up on this March.

Related: The 8 Best Budget-Friendly Fruits & Vegetables to Buy in Spring

1. Papaya

If March has you feeling like you need a dose of sunshine in plant form, then grab a papaya the next time you’re at the store. Papayas are only available for a few months a year, so get them while they're in season, recommends Diana Mesa, RDN, CDCES, founder of En La Mesa Nutrition. Papayas are rich in vitamins A, C, potassium and fiber, and they have a delicious and unique flavor that goes great in smoothies, oats and yogurt or can be enjoyed on their own, says Mesa.

Papayas can be eaten green or ripe. For dishes like green papaya salad, you'll want to choose a firm, green fruit, says Mesa. If you're looking for a sweet, ripe papaya, it will be mostly yellow with maybe a few green spots on it and a bit soft to the touch—not mushy, a sign that it’s overripe.

Related: How to Cut Papaya

2. Green Peas (fresh)

If you’ve ever had fresh green peas, then you know they’re a delicious spring food that can’t be missed! The little peas are sweet and crisp, providing the perfect pleasantly grassy pop to everything, from salads to stir fries. Fresh peas are an affordable plant protein, says Krystal Dunham, M.S., RDN, owner of The Mother Road Dietitian. Plus, they supply about 9 grams of filling, digestion-friendly fiber per 1 cup cooked, according to the USDA.

Dunham recommends blitzing peas in a food processor along with garlic, lemon juice, Parmesan cheese, olive oil, salt and pepper to use as a spread on sourdough toast. Or spring forward with Pea Soup or Quinoa with Peas & Lemon.

3. Yu Choy

Yu choy or choy sum is also known as Chinese flowering cabbage. It’s a type of Chinese cabbage that grows as tender green-leafed stalks and is a part of the cruciferous family of veggies. This makes yu choy rich in antioxidants and compounds with potential anti-inflammatory and anti-cancer properties, says Cindy Chou, RDN, chef and nutrition expert specializing in East Asian cuisine and founder of The Sound of Cooking.

Chou loves to enjoy yu choy at peak season—which is spring for most parts of the U.S.—when the stems are sweeter than usual. Preparing it is also simple, says Chou, adding that yu choy leaves are smooth and easy to wash. Slice bunches to add to stir-fries, or chop and toss into soups during the last five minutes of simmering.

4. Mushrooms

Mushrooms pack serious flavor, especially in vegetarian dishes that can often lack savoriness. Whether fresh, frozen, canned or dried, mushrooms add a nice richness to dishes thanks to the natural glutamate they contain, says chef and registered dietitian Tessa Nguyen, RD, founder of Taste Nutrition Consulting. Glutamate, also called glutamic acid, is an amino acid in mushrooms that helps contribute to their distinctive umami flavor. “With so many different varieties, mushrooms offer a variety of textures and flavor profiles, which makes them fun to try in different recipes,” she says. Try roasting or stir-frying mushrooms, as well as mixing mushrooms into burgers like in these Grilled Beef-Mushroom Burgers with Quick Pickles.

5. Leafy greens

The hearty leaves of kale and collards are delicious, but spring brings with it the tender sweetness of spinach and watercress and bright bitterness of arugula and endive. They’re also nutritious, says plant-based expert Vandana Sheth, RDN, CDCES. “These leafy greens are low in calories, but packed with nutrients, including vitamins A, C, E and K, and minerals like iron and calcium,” she says. What’s more, green leafies supply antioxidants that counter cell-damaging oxidative stress. Sheth recommends enjoying leafy greens raw in salads, smoothies or cooked as a quick side dish. Some ideas for standout sides? Try Watercress with Rice Wine-Oyster Sauce, Creamed Spinach or Herb & Arugula Salad with Balsamic Vinaigrette.

Bottom Line

The month of March is a great time to stock up on spring produce. Fill your cart with papaya, fresh green peas, yu choy, mushrooms and leafy greens and enjoy these foods at their peak of freshness. Each is packed with a variety of nutrients to help fuel the longer, warmer days.

Read the original article on Eating Well.