March signals the start of spring. It may not be beach weather yet, but the turn of the season means it's time to say goodbye to starchy winter produce and hello to the first fresh greens. Exactly what's in season depends on where you live, so use this as a starting point and let your local market be your guide.
Why eat with the seasons?
Produce bought in season is often fresher, better tasting and better value, which makes it easier to eat more of it. And most of us need to: in 2019, only 12.3% of US adults met the recommendation for fruit and 10.0% for vegetables. A large analysis of US cohorts and 26 other studies found that about five servings a day, two of fruit and three of vegetables, was associated with the lowest mortality, with little extra benefit beyond that.
Spring vegetables to look for in March
Asparagus
Asparagus is the quintessential spring vegetable, the early bird of the season. It's a source of fiber, folate and vitamins A, C, E and K. Roast it, grill it or shave it raw into a salad.
Artichokes
Artichokes are an underrated spring treat: low in saturated fat and high in fiber. Steam them whole and dip the leaves, or add marinated hearts to grain bowls.
Broccoli
Broccoli is a spring staple with potassium, folate and vitamin C. It belongs to the cruciferous family alongside cabbage, cauliflower and kale, a group naturally rich in compounds called glucosinolates.
Brussels sprouts
Nobody puts these baby cabbages in a corner. They bring fiber and vitamins C and K, and taste great roasted until caramelized or shredded raw into a spring slaw.
Bok choy
This Chinese cabbage is a spring staple for a reason. It's rich in vitamins and minerals and very low in calories. Try it steamed with garlic and ginger, or swap its crunchy stalks in for celery.
Peas
Babies may have given peas a bad name, but they're a powerhouse vegetable, offering fiber and a little plant protein along with vitamins. Pea protein is also one of the two proteins in our plant-based protein powder.
Spring fruit to enjoy
Strawberries
Possibly the most popular berry, strawberries start arriving from warmer growing regions in spring. They provide vitamin C, folate, potassium, manganese and fiber.
Rhubarb
Rhubarb isn't just a pie filling. Botanically a vegetable but cooked like a fruit, it brings fiber and vitamin K. It's very tart, so pair it with strawberries to keep added sugar down.
Avocados and mangoes
Avocados and mangoes aren't local for most of the US, but both are easy to find in spring. Avocados are rich in monounsaturated fats and potassium; mangoes bring fiber, vitamin C and vitamin A. Either can make a weeknight meal feel like the start of a vacation.
How can you eat more of what's in season?
- Fill half your plate with vegetables at lunch and dinner.
- Keep washed fruit where you can see it for easy snacks.
- Build one meal a week around whatever looks best at the market.
- Look for ideas in our recipes.
On busy days when fresh produce runs short, a scoop of Easy Being Green adds 20+ organic greens from land and sea to a glass of water or a smoothie. It's a convenient top-up, not a replacement for whole fruit and vegetables. Curious about buying organic? Read what you need to know about eating organic and what antioxidants actually do.
