It is that time, spring has officially sprung! The sun is blessing us with longer days, the air smells like fresh beginnings, and our brunch plates are about to be looking amazing with all the seasonal fruit and veggie goodness coming in hot (or… fresh?).
You know that feeling when you're walking your dog, iced coffee in hand, and you catch that first whiff of jasmine or see a random patch of wildflowers on the sidewalk? That’s spring whispering, “It’s your time to bloom, babe.”
Let’s talk real life for a second. We all know that feeling of indecision when walking into Trader Joe’s or Whole Foods, staring blankly at the produce section and wondering what you actually need. But here’s a little hack I’ve learned – shopping for produce that’s in season isn’t just cute for your Instagram salad post, it’s actually better for your body and your wallet.
Spring is nature’s “glow up” season. Spring is a kind of rebirth – not just for plants and butterflies, but for ourselves. Time to feel fresh, vibrant, and alive – and yes, food plays a major role in that vibe shift. So, whether you're getting back on track with your fitness goals, doing a little seasonal gut reset, or just trying to get more color on your plate, you're in the right place.
What’s in Season Right Now?
Not sure what to throw in your cart? Check out Seasonal Food Guide to see what’s freshest based on your state and month. It’s basically like Google Maps but for your stomach.
Here’s your Spring ‘It’ List:
Fruits:
Strawberries, avocados, lemons & limes, kiwis, grapefruit, mangoes, cherries, apricots, pineapples.
Veggies:
Asparagus, artichokes, peas, spinach, collard greens, kale, lettuce, radishes, carrots, onions, mushrooms, new potatoes.
These spring fruits and veggies are packed with nutrients your body will actually use. Your skin, your gut, your mood? All winning.
Why Eat Seasonally?
Health Benefits
1. More Nutrients, Less Junk
When you eat seasonal produce, it’s harvested at peak ripeness, which means more vitamins and minerals for you. Broccoli in season has nearly double the vitamin C compared to when it’s grown out of season.[1]
2. Variety Is the Spice of Health
Switching up your produce based on the season keeps your diet exciting and helps you get a broad mix of nutrients. Think of it as cross-training, but for your insides.[2]
3. Cleaner, Greener Eating
Seasonal fruits and veggies don’t need as many synthetic pesticides. It’s kind of like giving your liver a break from doing the most.[3]
Economic Perks
1. Save That Coin
Seasonal produce is more abundant, so it’s cheaper. Which means more budget for matcha lattes or that cute gym set you've been eyeing.[4]
2. Support Local Farmers
When you buy what's in season, you're often buying local. That’s big farm-to-table energy and helps keep small farms thriving.
5 Fruit Salads to Make You Feel Like a Spring Goddess
I’m truly obsessed with fruit salads. They’re fast, packed with vitamins, and just make me feel put together. Perfect for post-workout snacks or those “I’m pretending I live in a Pinterest kitchen” days.
1. Tropical Fruit Salad with Honey Lime Dressing
Ingredients:
- Pineapple, mango, strawberries, kiwis, grapes, blueberries, mandarin oranges
- Honey and lime juice dressing
Benefits:
- Packed with vitamin C-rich fruits like strawberries, kiwis, and citrus.
- Honey provides natural sweetness without refined sugars.
- High in fiber and antioxidants.
Source: Mom On Timeout
2. California Dreaming Fruit Salad
Apricots, toasted coconut, and mint? This one tastes like a Malibu picnic.
Ingredients:
- Apricots, strawberries, kiwis, toasted coconut flakes, fresh mint
Benefits:
- Apricots and strawberries are rich in vitamins A and C.
- Coconut adds healthy fats, and mint enhances digestion.
- Light and refreshing, perfect for warm days.
Source: Food.com
3. Rainbow Fruit Salad
It’s giving “skittles but make it healthy.” All the colors, all the nutrients.
Ingredients:
- Strawberries, raspberries, red and green grapes, mandarin oranges, pineapple, kiwi, blueberries, blackberries
- Lemon or lime juice, optional sugarcane syrup, fresh mint leaves
Benefits:
- Offers a variety of fruits for a broad spectrum of nutrients.
- Lemon or lime juice adds vitamin C and prevents browning.
- Mint provides a refreshing flavor and aids digestion.
Source: Happy Baking Days
4. Coconut Lime Poppy Seed Fruit Salad
Yes, I’m that girl who keeps poppy seeds on hand. Don’t judge.
Ingredients:
- Pineapple, mango, kiwi, strawberries, blueberries
- Orange juice, rose water (optional)
Benefits:
- Citrus dressing adds a burst of vitamin C.
- Rose water provides a subtle floral flavor and is commonly used in Middle Eastern cuisine.
- A colorful mix of fruits ensures a range of antioxidants and nutrients.
Source: Feel Good Foodie
5. Honey Lemon Fruit Bowl
Zesty, sweet, and perfect with a side of sunshine.
Ingredients:
- Kiwi, pineapple, mango, mandarins, berries
- Lemon zest, lemon juice, honey
Benefits:
- Lemon dressing enhances flavor without added sugars.
- High in fiber and vitamin C.
- Mint garnish adds a refreshing touch and aids digestion.
Source: iFoodReal
5 Veggie Recipes You’ll Actually Want to Eat
Getting veggies in doesn’t have to mean boring steamed broccoli. I’ve tested (and devoured) these recipes personally—and yes, I’ve served them to friends.
1. Spring Vegetable Stir-Fry
Ingredients:
- Leek, garlic, asparagus, sugar snap peas, radishes, corn
- Sesame oil, lemon juice, salt, black pepper
- Optional: stir-fry noodles or rice, soy sauce/tamari
Benefits:
- Packed with antioxidants; fiber; and vitamins A, C, and K.
- Supports digestion, immunity, and heart health.
- Light, oil-based stir-fry keeps it low in saturated fat.
Source: Well Vegan
2. Roasted New Potato & Radish Salad
Tastes fancy but is secretly so easy. That dressing is addictive.
Ingredients:
- Baby potatoes, radishes, spring onions, pumpkin seeds
- Olive oil, basil, balsamic vinegar, salt, pepper
Benefits:
- Radishes are rich in vitamin C and fiber, supporting immunity and digestion.
- Potatoes provide resistant starch, beneficial for gut health.
- Basil and balsamic dressing offers antioxidants and anti-inflammatory properties.
Source: Happy Skin Kitchen
3. Spinach & Artichoke Stuffed Mushrooms
Protein-packed and cheesy? Don’t mind if I do.
Ingredients:
- Portobello mushroom caps, fresh spinach, canned artichoke hearts
- Garlic, cream cheese, mozzarella cheese, Parmesan cheese
- Olive oil, salt, pepper
Benefits:
- Portobello mushrooms provide antioxidants and a satisfying, meaty texture.
- Spinach and artichokes are rich in fiber, vitamins A and C, and support heart health.
- Cheese adds calcium and protein, making it a filling, low-carb main dish.
Source: EatingWell
4. Spring Veggie Frittata
Perfect for brunch, post-lift fuel, or even meal prep.
Ingredients:
- Eggs, milk (optional), grated Parmesan or Grana Padano
- Broad beans, asparagus, peas, mushrooms
- Onions, fresh herbs (basil, mint, parsley)
- Ricotta or goat cheese, lemon zest, olive oil
Benefits:
- Eggs provide high-quality protein and essential nutrients.
- Fresh herbs add antioxidants and enhance flavor.
- Ricotta and goat cheese contribute calcium and a creamy texture.
Source: La Cucina Italiana
5. Cozy Spring Veggie Soup
Rainy spring day? Throw this on the stove and thank me later.
Ingredients:
- Asparagus, leeks, fresh peas, spinach
- Baked feta, roasted garlic, olive oil
- Vegetable broth, salt, pepper
Benefits:
- Asparagus and peas are rich in fiber and vitamin C, supporting digestion and immunity.
- Spinach provides iron and antioxidants, promoting overall health.
- Baked feta adds a creamy texture and calcium for bone health.
- Roasted garlic offers anti-inflammatory properties and enhances flavor.
Source: EatingWell
The Takeaway
There you have it! Spring isn’t just about cute outfits, cherry blossoms, and romanticizing your iced matcha on the front porch. It’s also the perfect time to reconnect—with your body, your habits, and the literal earth. When you’re eating food that’s been grown fresh, in season, and close to home, you feel that difference. It’s like your body just knows, “Yes, this is the good stuff.”
Eating seasonally isn’t just a “health tip” or something trendy you see on TikTok—it's part of a lifestyle that’s grounded, intentional, and joyful. And isn’t that what we’re all chasing anyway?
Whether you’re doing full-on meal prep Sundays, tossing together a fruit salad before Pilates, or making a quick veggie stir-fry between meetings, just know you’re nourishing your body with food that was made for this moment.
So, ditch the processed snacks and say hello to strawberries, asparagus, and all the springtime freshness. Your skin, your energy, your gut, and maybe even your wallet will thank you.
REFERENCES
1. Fullscript. (2023). Why seasonal eating matters. Fullscript. Retrieved from https://fullscript.com/blog/seasonal-eating.
2. WebMD. (2023). Seasonal foods: Why they matter and how to eat more of them. WebMD. Retrieved from https://webmd.com.
3. Scientific Origin. (2023). Benefits of eating seasonal foods. Scientific Origin. Retrieved from https://scientificorigin.com.
4. The Lanby. (2023). Seasonal eating: Benefits for health and sustainability. The Lanby. Retrieved from https://thelanby.com.
5. Forks Over Knives. (n.d.). A guide to spring fruits and vegetables. Forks Over Knives. Retrieved May 16, 2025, from https://www.forksoverknives.com/how-tos/spring-season-vegetables-fruits-guide/.
6. Gobble. (n.d.). Spring fruits and vegetables: What’s in season? Gobble. Retrieved May 16, 2025, from https://www.gobble.com/blog/spring-fruits-and-vegetables/.
7. Feel Good Foodie. (n.d.). Fruit salad with coconut lime poppy seed dressing. FeelGoodFoodie. Retrieved May 16, 2025, from https://feelgoodfoodie.net/recipe/fruit-salad-coconut-lime-poppy-seed-dressing/.
8. Veronin, O. (n.d.). Healthy fruit salad. iFOODreal. Retrieved May 16, 2025, from https://ifoodreal.com/healthy-fruit-salad/.
9. Well Vegan. (n.d.). Spring vegetable stir fry. Retrieved May 16, 2025, from https://wellvegan.com/spring-vegetable-stir-fry.
10. Happy Skin Kitchen. (2019, August 19). Roasted radishes & new potato salad. Retrieved May 16, 2025, from https://www.happyskinkitchen.com/2019/08/19/roasted-radishes-new-potato-salad/.
11. EatingWell. (n.d.). Spinach artichoke stuffed portobello mushrooms. Retrieved May 16, 2025, from https://www.eatingwell.com/recipe/277963/spinach-artichoke-stuffed-portobello-mushrooms/.
12. La Cucina Italiana. (n.d.). Frittata: Our favorite recipe for springtime. Retrieved May 16, 2025, from https://www.lacucinaitaliana.com/italian-food/how-to-cook/frittata-our-favorite-recipe-for-springtime.
