Key Takeaways
Asparagus, strawberries, and watercress are rich in fiber, antioxidants, and vitamins that support overall health.
Some spring produce contains plant compounds that support gut health and blood sugar stability.
Short-season ingredients such as rhubarb and asparagus are nutrient-dense and are easy to incorporate into baked goods and omelets, respectively.
After a winter of heavy soups and comfort foods, spring has a way of making light, healthy eating feel somewhat necessary. As farmers’ markets start up again, ingredients like asparagus and rhubarb suddenly look too good to pass up. (Who doesn’t love putting the first colorful signs of spring on their plate?)
To help you make the most of what’s in season, we asked registered dietitians to share the healthiest spring ingredients you can find. These fresh picks have a lot going for them nutritionally, and they are easy to add to everything from quick weeknight dinners to simple salads.
Meet the Experts
Jennie Miremadi, CNS, LDN, licensed dietitian-nutritionist and integrative clinical nutritionist
01 of 05
Asparagus
Credit: Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen
Unlike most vegetables, asparagus can take years to grow, so we know how special that first spring harvest can be. “Asparagus is one of my favorite spring vegetables,” says Jennie Miremadi, CNS, LDN, licensed dietitian-nutritionist and integrative clinical nutritionist. “It contains prebiotic fiber, including inulin, which feeds the good bacteria in your gut. It’s also a good source of folate, vitamin C, and antioxidants like quercetin and rutin. Lastly, it’s a dietary source of glutathione, a powerful antioxidant that plays an important role in detoxification.”
Miremadi likes to roast her asparagus with extra virgin olive oil, lemon, and flaky sea salt. “I also love a warm asparagus salad with feta,” she says. “Slice the roasted asparagus and toss it with lemon, flaky salt, feta, and walnuts or pistachios.” Still need another spring recipe idea? She loves to chop it up for omelets and frittatas with truffle oil drizzled on top.
02 of 05
Artichokes
Credit: Grace Elkus
If your only experience with artichokes is spinach artichoke dip, it might be time to branch out. “I love artichokes in the springtime,” says Miremadi. “They’re rich in the prebiotic fiber. They’re also a good source of potassium, folate, and vitamin C, and contain small amounts of magnesium, iron, and zinc.” Perhaps more important are the antioxidants, specifically phenolic compounds, that Miremadi notes are well-researched: In clinical studies, people who consumed artichoke leaf extract have experienced improved lipid markers.
She typically steams artichokes, then dips the leaves in a homemade aioli or garlic yogurt sauce. You could also roast them with lemon and olive oil or toss artichoke hearts into pasta and grain bowls. While fresh is best, jarred or frozen artichoke hearts also make it easy to add a taste of spring to weeknight meals.
03 of 05
Rhubarb
Credit: Getty Images
Rhubarb may not be as common as strawberries or asparagus, but it’s a short-lived highlight of spring dishes. “Rhubarb is one of those ingredients that really signals the start of spring, with its sharp, tart flavor and bright color,” says Jennifer Pallian, RD, registered dietitian and founder of Foodess. “Nutritionally, a 100-gram (3.5 ounces) serving of rhubarb cooked with sugar provides 116 calories, 2 grams of fiber, and 21.1 micrograms of vitamin K—18% of the Daily Value (DV).”
Vitamin K is especially relevant here, according to Pallian, because it functions “as a coenzyme in the synthesis of proteins involved in blood clotting and bone metabolism.” On the downside, rhubarb is naturally high in oxalates, which Pallian says can bind to minerals like calcium, but how you prepare it makes a meaningful difference.
Cooking rhubarb can reduce the oxalate content, and its flavor pairs well with sweeter dishes. “It works well in a classic rhubarb crisp or baked into muffins with Greek yogurt and avocado oil for added protein and healthy fats,” she says. Her favorite option: blending it into a tangy rhubarb vinaigrette with maple syrup, red wine vinegar, Dijon mustard, olive oil, and poppy seeds for a fresh spring salad.
04 of 05
Strawberries
Credit: Greg DuPree
Few ingredients taste better in spring than fresh strawberries. “Strawberries are one of those spring foods that feel light and refreshing, but they also deliver a surprising amount of nutrition,” says Pallian. “A 100-gram (3.5-ounce) serving comes in at just 32 calories and provides 2 grams of fiber, with a mix of soluble and insoluble types, along with 58.8 milligrams of vitamin C (65% DV) and 0.386 mg of manganese (17% DV).”
That fiber mix is especially valuable. “Soluble fiber helps slow digestion and glucose absorption, which can support more stable blood sugar levels, while also acting as a prebiotic for gut bacteria,” Pallian says. “Insoluble fiber supports regularity by increasing stool bulk and moving things through the digestive tract more efficiently. Together, they contribute to satiety, gut health, and broader metabolic and cardiovascular support.”
In terms of how to enjoy them, strawberries are incredibly versatile in sweet and savory dishes. “They work well in frozen yogurt bites made with Greek yogurt or cottage cheese and dark chocolate, in a spinach salad with almonds and goat cheese, or in a strawberry caprese with fresh mozzarella, basil, olive oil, and balsamic reduction,” she says.
05 of 05
Watercress
Credit: Jennifer Causey
If you want to switch up your usual greens, try watercress this spring. “Watercress is one of the most nutrient-dense greens you can add to your plate in the spring,” says Pallian. “A cup contains just 4 calories, yet provides 14.6 milligrams of vitamin C (16% DV) and 85 micrograms of vitamin K (71% DV), which makes it an easy way to boost nutrient intake without adding much energy.”
What sets watercress apart even further is the phytochemicals, which act as antioxidants. “It’s rich in glucosinolates, which are converted into biologically active compounds like phenethyl isothiocyanate and methyl isothiocyanate,” Pallian says. “That gives watercress an added layer of interest beyond its vitamin content alone.”
Flavor-wise, it has a fresh, slightly peppery bite that works well in simple dishes. Pallian likes to use it as the base for a watermelon salad with goat cheese, toasted almonds, and mint, dressed with olive oil and vinegar. Another spring-forward option is layering watercress into spring salmon sandwiches with lemon-dill aioli, cucumber, and ciabatta.
Read the original article on Real Simple
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