Spring is knocking on our door, and what better way to embrace the rebirth of nature than to enjoy plenty of fresh and seasonal fruits and vegetables? I know it’s hard to navigate cooking, let alone follow seasonal produce trends. That’s why I’m here to help you. I’ve gathered an extensive list of fruits and vegetables in season in Europe in spring.
This time, I have many options you can choose from, so even the pickiest eaters can find something they like and enjoy. I’ve also gathered some of my recipes to help you find ideas for what to make out of the fruits and vegetables in season this time of year.
Why is it important to buy and eat seasonally?
It’s good for the environment
Buying fruits and vegetables in season is good for the environment because it takes fewer carbon emissions to produce and transport seasonal produce. Think about getting fresh apples from a farm 20 miles away from your home, instead of shipping tropical fruits from across the ocean.
It’s more nutritious
Normally, fruits and vegetables in season are richer in vitamins and minerals as they get more sunlight. Farmers also use less pesticides because it’s easier to grow and take care of seasonal fruits and vegetables. Seasonal produce is also harvested closer to ripening than fruits or vegetables shipped from across the world.
It’s good for the local economy
Your local farmers are the backbone of your country’s economy. We tend to focus on material things and economic growth, forgetting the basic things such as farming, which gives us our food. Buying local produce supports our farmers and ensures long-term food security.
What fruits and vegetables are in season now?
Fruits in season in spring
- Avocados are still in season and they’ll last until the end of April. Avocados are very versatile fruits (yes, they are fruits). Use them on your toast in the morning or make a delicious dip for your nachos.
- Apricots start in late spring and last until late summer. These sweet fruits contain a lot of vitamins, including C, A, and E. The best way to get all the benefits is to eat apricots on their own, but you can also add them to your morning yogurt bowl, cakes, or fruit salads.
- Cherries start in late spring and stay in season for a few months. These berries are also high in antioxidants and all the vitamins necessary for your immune function, skin, and other systems in your body.
- Raspberries are a superfood. Like most berries, raspberries are relatively low in sugar but high in antioxidants and fiber.
- The strawberry season has already started, but you can enjoy them until late spring.
- Peaches start in mid-spring and last until the last days of summer. They’re perfect to eat with yogurt or on their own.
- The orange season peaks during winter, but they last until the end of spring. Enjoy freshly squeezed orange juice or even better – eat whole oranges as a healthy snack.
- Nectarines start in mid-spring. If you don’t like fuzzy peaches, then nectarines are your best choice. Juicy, sweet, and healthy – nectarines make a perfect snack or an addition to your fruit salad.
- Bananas are in season most of the year. So, if you’re looking to up your potassium and magnesium, bananas are a perfect fruit for you.
- Pineapples are also in season most of the year. But in spring and early summer, they taste the sweetest. This fruit is known to be high in antioxidants and contain special enzymes that can help you lose weight.
Vegetables in season
- Eggplant season lasts almost the entire year, so enjoy it as much as you want. I like to prepare stuffed eggplant or use it in stir-fries.
- Broccoli is in season until mid-spring. Eat as much of it as you can. Broccoli is high in fiber, vitamins, and minerals. But it’s also delicious when prepared the right way.
- Zucchini is also in season for most of the year, at least here in Spain. You can make zucchini stir-fries, pancakes, dips, you name it.
- Onions are also in season. I think I don’t need to mention how many recipes require onions and how powerful this vegetable is in making simple dishes more delicious.
- Cauliflower is another cruciferous vegetable in season.
- Asparagus is one of my favorite vegetables and it’s in season now! You can add it to your meals, but I also have a recipe for the best sautéed asparagus you’ll ever eat.
- Spinach is the superfood you can add to almost everything, from your smoothies to stir-fries and quiches. And I have a healthy quiche recipe for you: tuna spinach quiche recipe
- Green beans are another healthy option so important for your heart health. And what’s a better way to take care of your heart than to combine green beans and omega-3-rich salmon? Recipe: healthy pan-fried salmon with green beans and zucchini
- Lettuce is also in season, so buy and add it to your salads and sandwiches.
- Cucumber is high in antioxidants, low in calories, but rich in fiber. Snack on cucumber slices or add them to your salads. Or you can also make this delicious homemade tzatziki sauce.
- Bell peppers are ready to be harvested this spring.
- Radishes are often overlooked vegetables, but they’re so good for you. Some people dislike the uniquely tangy flavor of radishes but trust me, it adds depth to your salads and sandwiches.
- Tomatoes are also in season. You can argue with me that tomatoes are also fruits or berries, but let’s leave them in the vegetable section this time.
- Carrots come in season in late spring and will last until autumn.
- Early potatoes come in spring and they taste so good. Fry, roast, boil, or mash them to enjoy this healthy carb option. Try this oven-roasted potato recipe.
Do you want more recipes and seasonal food recommendations? Follow my blog for more!
