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The Power of Seasonal Eating: April’s Fresh Picks
So, how do most of the Tiny Spoon Chefs cook? By embracing the seasons! As someone born in winter, I relish preparing hearty braised meats and vegetables during the colder months. I enjoy incorporating winter squash, polenta, and cruciferous vegetables like kale, cabbage, cauliflower, and broccoli into my dishes. And let's not forget the abundance of citrus fruits—yes, oranges, lemons, and grapefruits are in season during the winter! As March and April draw to a close, I, along with many other chefs, celebrate the exciting changes we witness both outdoors and in the grocery store. It's a magical period of renewal, with birds returning, daffodils and crocuses breaking through the once barren ground, and a sense of rejuvenation in the air. It's the perfect time to refresh the produce on our plates!
Want to stretch your food budget without sacrificing flavor or nutrition? Focus on seasonal produce. Let's talk about what is in season this spring and how we can add those flavors into our meals throughout the season.
Artichokes
Artichokes are at their peak in April. These versatile vegetables are high in fiber, potassium, magnesium, phosphorus, and antioxidants like polyphenols. Artichokes are a powerhouse veggie; being a meat alternative in a “not tuna salad”, part of a yummy creamy dip or even stuff/bread them Italian Style for an easy dish You can also can artichokes fresh to have for months to come. A powerhouse veggie!
Asparagus
Asparagus is in season from late February to June. These vegetables are low in calories but packed with nutrients, including high levels of Folate, Potassium, Phosphorus, and Vitamins K, E, C, and A. This superfood supports digestive health and promotes heart health by lowering cholesterol and blood pressure. It's truly a must-have on your plate this season! I enjoy roasting it in the oven with olive oil, garlic, and parmesan. I also love adding it to stir-fries or soups, and it's especially delightful in a spring tart with gruyere cheese.
Beets
Beets are a superfood, rich in nitrates for blood flow, antioxidants, and manganese for bone health. Low on the glycemic index, they help control blood sugar and are high in fiber and folate. Roast them with salt, pepper, and olive oil, or add to salads with balsamic vinaigrette and goat cheese. They enhance dishes like hummus or spiced beef goulash. Use the tops in stir-fries, soups, and salads for added flavor.
Fennel
Fennel is in season from spring through summer. It's a light green and white bulb with an anise flavor, part of the carrot family. High in fiber, potassium, Vitamin C, and antioxidants, it supports heart health and digestion. Did you know the whole vegetable is edible?!. I enjoy pickling fennel for salads, using seeds in sausage, or roasting the bulb with garlic butter. The fronds make a great garnish.
Leeks, Garlic, Scallions
Leeks, Spring Garlic, Scallions, & Ramps: My Favorite! The allium family offers great variety in spring. Leeks resemble thick scallions and are found in stores, while ramps are wild onions with a bulb and fragrant leaves, available briefly at farmers markets from Canada to North Carolina. If you spot them, grab them!
Carrots
Carrots are available from winter to spring, with changing flavors and colors. They're rich in pectin, which lowers blood sugar, and insoluble fibers that aid digestion. High in Vitamins A, K1, B6, Potassium, and Biotin, they promote eye health and reduce heart disease and cancer risks. I enjoy using them in soups, roasted dishes, or slaws.
Spring Peas
Tiny but mighty! Spring offers a variety of beans and peas like garden, snow, and snap peas. They thrive post-frost and are versatile, nutritious, and high in fiber, protein, and essential vitamins. They help with inflammation, diabetes, heart disease, and arthritis. I enjoy using peas in a Potato and Pea Mash for Vegan Shepherd's Pie or in a salad with mint, radish, and lemon dressing.
Spring Ahead
Diversity adds flavor to life! Having produce seasonally available throughout the year makes cooking with it even more delightful. By eating seasonally, we honor the incredible bounty that nature provides in the most beneficial way for our health. Time to embrace a bit of spring this season, particularly in our meals!
Written by Chef Renee