11 fresh fruit and veggie recipes
As temperatures rise, nothing beats a sweet, juicy piece of fruit or the crisp crunch of a fresh veggie. This spring, find the nearest farmers market-not only will you be helping the environment (think of the gas it takes to transport produce), but you'll also be supporting your local farmers. Here are 11 delicious fruits and veggies to enjoy.
Cherries
Cherries begin to ripen in April, making their tart taste perfect for your favorite spring recipes. Health benefits include:
The ability to reduce inflammation
Anthocyanins, a type of antioxidant that may protect against heart disease and diabetes
Harvest season: April-July
Try this recipe: Cherry Compote Over Goat Cheese
Strawberries
The most popular berry in the world, strawberries are a sweet and juicy addition to any meal. They start to ripen in March, so enjoy them now! Health benefits include:
High levels of phenols, heart-protecting phytonutrients
Decreasing the activity of the inflammation-causing enzyme COX
3 grams of fiber per serving
Harvest season: March-October
Try this recipe: Mango-Ginger Strawberry Smoothie
Asparagus
The mild taste of asparagus makes it perfect in both savory and tangy dishes. Plus, it's a cinch to prepare. Health benefits include:
Folate-essential for a healthy cardiovascular system
Blood pressure-lowering potassium
High levels of tryptophan, which is associated with elevating mood
Harvest season: February-June
Try this recipe: Apricot-Glazed Roasted Asparagus
Spinach
One of the most nutrient-packed vegetables, spring spinach has a refreshing taste. Health benefits include:
25% of your daily dose of calcium (per serving)
Lutein, which protects against eye diseases such as macular degeneration
High levels of iron
Harvest season: year-round, but March brings the freshest and tastiest varieties
Try this recipe: Asian Spinach Salad
Radishes
In season year-round, radishes hit their peak in the spring. Their crisp texture and slightly-sweet taste make a perfect addition to any dish. Health benefits include:
Chemicals that promote liver health
High levels of vitamin C
Harvest season: year-round, but richer flavors are available in spring
Try this recipe: Cucumber and Radish Stir-Fry With Rice Noodles
Peas
These tiny veggies can be tossed in a salad, soup, or pasta dish. Health benefits include:
Over 40% of your daily recommended amount of manganese, which keeps bones healthy
Dietary fiber
Folic acid and vitamin B6, which keep your cardiovascular health in tip-top shape
Harvest season: April-November
Try this recipe: Fusilli with Scallops and Peas
Artichokes
Artichokes are a rich-tasting vegetable that are a staple in a Mediterranean diet. Health benefits include:
Only 25 calories for an entire artichoke
High levels of figure-friendly fiber
Harvest season: March-June
Try this recipe: Artichoke, Goat Cheese, and Potato Omelet
Avocado
Sometimes called the alligator pear, avocados have a creamy taste that's a summer favorite. Pass the guac, please! Health benefits include:
Heart-healthy monounsaturated fat
Potassium, which helps muscle functioning
Folate
Harvest season: year-round, but the richest ones come to market in April
Try this recipe: Chilled Avocado Soup
Lemons and limes
Though often used to flavor dishes, these tangy fruits are nutritional powerhouses. Health benefits include:
Flavonoids, which have a strong antibiotic effect
High levels of vitamin C
Limonoids, which may help fight certain cancers
Try this recipe: Cilantro-Lime Shrimp Tacos
Tangerines
Make sure to scoop up these bite-sized citrus treats before their season ends. Health benefits include:
High levels of vitamin C
Folate, which may help lower the risk of cardiovascular disease
Less than 50 calories per tangerine
Harvest season: November-April
Try this recipe: Warm Chocolate Cake With Citrus
Grapefruit
Tangy and juicy, grapefruits come into season in the fall, but can be enjoyed into the spring. Health benefits include:
Immunity-boosting vitamin C
Lycopene, which may decrease the risk of cancer
The ability to lower bad cholesterol and the number of triglycerides
Harvest season: September-April
Try this recipe: Honey Grapefruit With Bananas