Fresh Picks for Spring: Your Guide to Seasonal Fruits and Vegetables

Spring is here, and that means it's time to welcome a new wave of fresh, delicious fruits and vegetables. With the change in season comes a variety of nutrient-packed produce that’s perfect for boosting your health and adding vibrant flavours to your meals. Here’s a handy guide to some of the best seasonal picks for spring, along with their nutritional benefits and tasty uses.

1. Asparagus

Asparagus is a fantastic source of vitamins A, C, E, and K, as well as fibre and antioxidants. It’s also low in calories, making it a great choice for a healthy diet. Asparagus can be enjoyed in numerous ways. Try it roasted with a little olive oil and sea salt, steamed as a side dish, or tossed in salads like Asparagus, Tomato & Feta Salad or Grilled Asparagus, Snowpea and Butterbean Salad. It’s also wonderful in quiches or stir-fries, you might like to try our Mushroom & Asparagus Quiche.

2. Strawberries

Strawberries are packed with vitamin C, manganese, and antioxidants. They’re also low in calories and high in fibre, which is great for digestion. Strawberries are perfect for snacking on their own, adding to yoghurt, or blending into smoothies like these Tropical Slushies. They’re also delicious in salads, desserts, and even as a topping for cereals or oats. The kids (and adults) will love these Strawberry & Mango Popsicles.

3. Baby Spinach

Baby Spinach is rich in iron, calcium, vitamins A, C, and K, and is a great source of folate. It also contains antioxidants and fibre. Baby Spinach can be used in salads, sautéed as a side dish, or added to soups and stews. It’s also a great addition to smoothies and omelettes, this Zesty Green Smoothie is the perfect Monday morning pick-me-up. For a tasty brunch or lunchbox snack you might like to try Pumpkin, Spinach & Fetta Muffins.

4. Peas

Peas are a good source of protein, vitamins A, C, and K, and are rich in fibre. They also provide antioxidants and essential minerals like iron and magnesium. Peas can be enjoyed as a simple side dish, tossed into pasta, or added to soups and casseroles. They’re great in stir-fries or as a base for a refreshing pea salad. For a veggie packed meal, try Cauliflower Fried Rice.

5. Rhubarb

Rhubarb is low in calories and a good source of vitamin K. It also provides some fibre and antioxidants. Rhubarb is often used in baking, particularly in pies and crumbles. You can also make a tangy rhubarb compote or use it in jams and sauces. For something a little fancy, try this Rhubarb & Custard Flan.

6. Radishes

Radishes are low in calories but high in vitamins C and B6 and provide fibre. They also contain antioxidants that are beneficial for overall health. Radishes are crisp and refreshing in salads, can be pickled for a tangy snack, or roasted for a milder flavour. This Pink Salad is a huge hit as the weather starts to warm up. Radishes also add a nice crunch to sandwiches and wraps.

7. Shallots

Shallots are low in calories and rich in vitamins A and C, and they offer a good dose of antioxidants. Shallots are versatile in the kitchen. Use them as a garnish for soups and salads, add them to omelettes, or mix them into dips and salsas. If you feel like mixing it up, this Kiwifruit Salsa will be a great addition to your next barbeque.

8. Fennel

Fennel is a good source of vitamin C and a moderate source of iron. With its mild anise flavour, it’s a unique addition to your spring cooking. Roast it with some olive oil and lemon for a simple side dish or shave it thinly into salads for a refreshing crunch. It pairs beautifully with citrus fruits, which are still lingering from winter. Try this colourful and flavourful Blood Orange, Fennel, Butterbean & Green Olive Salad.

9. Avocados

Avocados are still in season and as creamy as ever. They are high in nutrients, containing many vitamins, minerals, and omega-3 fatty acid. They are a great source of magnesium, potassium, riboflavin, niacin, folate and pantothenic acid, which are all great for the skin and hair. Smash them on toast, add them to salads, or blend them into a smoothie for a creamy, nutrient-rich treat. They’re also fantastic in salsas and dips for your springtime barbecues. Smoked Salmon and Avocado Dippers are a fun twist on dip and salsa!

Seasonal Tips:

• Go Local: Buying local and in-season produce not only supports local farmers but also ensures you’re getting the freshest and most flavourful fruits and vegetables.

• Storage: Store leafy greens like baby spinach and asparagus in the refrigerator to keep them fresh. Strawberries should be kept in the fridge and used within a few days for the best flavour.

• Cooking: Many spring vegetables can be enjoyed both raw and cooked, so don’t be afraid to experiment with different preparations to find your favourites.

Enjoy the best of spring’s fresh produce and remember that incorporating these seasonal fruits and vegetables into your meals is a delicious way to support your health and savour the season’s flavours.

If ever in doubt about how to prepare any of your fresh produce, simply ask one of our friendly team members. They always have lots of tips, tricks and fresh ideas to share.

You can also view and order our range online.

Happy eating!