Seasonal Produce Highlight: Healing Benefits & How to Use

Eating seasonally isn’t just about freshness—it’s about aligning with nature’s rhythms to nourish our bodies in the most optimal way. Plus, let’s be real—seasonal produce just tastes better! Nothing beats the sweetness of a freshly picked strawberry or the crisp bite of a just-harvested carrot. My homegrown strawberries rarely make it into the house! I usually pickum and just pop them in my mouth!

I’ve been thinking a lot about this lately as I refreshed my garden beds this week. After giving them a good compost boost, I finally planted a bunch of seeds—peas, kohlrabi, spinach, lettuce, tons of radish, beets, turnips, kale, carrots, shallots, and green onions. There's something deeply satisfying about tucking those tiny seeds into the soil and imagining the meals they’ll become in just a few weeks! It’s always a mix of anticipation and curiosity, just like eating seasonally. Every season brings something new to the table, literally!

So, today, we’re diving into the best seasonal produce for early spring, their healing properties, and simple ways to incorporate them into your meals.

Spring’s Powerhouse Produce & Their Benefits

🌿 Leafy Greens (Spinach, Kale, Swiss Chard, Dandelion Greens)

Healing Benefits: High in fiber, antioxidants, and vitamins A, C, and K, these greens help support digestion, reduce inflammation, and aid in detoxification. They are also rich in folate, which is essential for brain function and energy production.

How to Use: Toss into fresh salads, blend into smoothies, sauté with garlic and olive oil, or add to soups and stews for an extra nutrient boost. (Pro tip: If you think you hate kale, try massaging it with a little lemon juice and olive oil first—it’s basically giving your kale a mini spa treatment. Think of it as marinating, but with a hands-on approach. A little squeeze, a little rub, and suddenly your kale goes from tough and bitter to soft and flavorful!)

🥕 Carrots & Beets

Healing Benefits: Carrots are rich in beta-carotene, supporting eye health and immune function, while beets contain nitrates that help with blood flow, reducing blood pressure and enhancing stamina.

How to Use: Roast them for a caramelized flavor, blend into juices, or grate into salads for a crunchy, colorful addition. I love tossing them with a little avocado oil, salt, and coriander before roasting—so simple but ridiculously delicious.

🥦 Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage, Brussels Sprouts)

Healing Benefits: Packed with compounds that support liver detoxification and hormone balance, these veggies also provide fiber and anti-inflammatory benefits.

How to Use: Roast with olive oil, toss into stir-fries, or enjoy raw with a simple tahini dressing. (Brussels sprouts haters, hear me out—freshness is everything! If they’re too tough and bitter, chances are they’ve been sitting around too long. When they’re fresh, they have a sweet, nutty flavor that’s nothing like the sad, overcooked versions you might have had before. Try slicing them super thin and tossing them in a lemon vinaigrette. Game changer.)

🍋 Citrus Fruits (Lemons, Oranges, Grapefruits)

Healing Benefits: High in vitamin C, citrus fruits boost immune function, aid digestion, and support collagen production for healthy skin. Lemons, in particular, are powerful detoxifiers, helping to flush out toxins, support liver function, and alkalize the body.

How to Use: Squeeze fresh juice into water or tea, use zest to brighten dishes, or add segments to salads for a pop of flavor. A little fresh lemon juice on just about anything makes it better, trust me.

I also have an amazing recipe for a paleo lemon curd, if anyone is interested!

🍋 Comment below and I'll share the recipe! 🍋

🧄 Spring Alliums (Green Garlic, Leeks, Scallions, Chives)

Healing Benefits: These members of the onion family contain compounds that support heart health, improve immune function, and have antimicrobial properties.

How to Use: Add to stir-fries, soups, or omelets for a mild, slightly sweet flavor. I love sprinkling chives over scrambled eggs—instant upgrade.

🍓 Strawberries

Healing Benefits: Rich in antioxidants, vitamin C, and fiber, strawberries help fight inflammation, boost immunity, and support skin health.

How to Use: Enjoy fresh, blend into smoothies, mix into yogurt, or top your favorite salad. If you’ve never paired strawberries with balsamic vinegar, now’s your moment—it’s a wild combo that works. And then top them with some freshly whipped organic cream. Heaven!

Smart Shopping Tips for Seasonal Produce

• What is the EWG and Why Does It Matter? – The Environmental Working Group (EWG) is a nonprofit environmental group that releases an annual list of the Dirty Dozen (produce with the highest pesticide residues) and the Clean 15 (produce with the least). These lists help consumers make informed choices about buying organic produce or when it's ok not to. You can check out the latest list here: EWG’s Shopper’s Guide.

  
  

• Dandelion Greens & Foraged Finds – If you're picking dandelion greens or other wild edibles, make sure they haven't been sprayed with pesticides. Farmers' markets are a great source for safe, fresh greens!

  
  

• Strawberry Sweetness – Local strawberries will always be sweeter since they’re picked ripe, unlike store-bought ones that are often harvested early for transport. If the berries are white in the center, they were picked unripe! They will NOT continue to ripen after being picked.

  
  

• Carrots Come in a Rainbow! – Look for purple, yellow, and red carrots—each color has its own unique antioxidants, making 'eating the rainbow' not just beautiful, but nutritious!

  
  

Recipes to Celebrate the Season

Simple Spring Greens & Citrus Salad

Bright, zesty, and packed with nutrients! If you're using tougher greens like kale or Swiss chard, give them a little love first—massage them with a some of the dressing and let it sit for a spell to soften their texture and mellow any bitterness. It makes all the difference!

Ingredients:

• 4 cups mixed spring greens (spinach, kale, or Swiss chard)

• 1 orange or grapefruit, segmented

• ½ small red onion or a few thinly sliced scallions

• ¼ cup toasted walnuts or almonds

• ¼ cup crumbled goat cheese or feta (optional)

• 1 tbsp fresh chives, finely chopped

Dressing:

• 2 tbsp fresh lemon juice

• 2 tbsp olive oil

• 1 tsp Dijon mustard

• 1 tsp honey (or maple syrup)

• Salt & pepper to taste

Instructions:

1. In a small jar, whisk together lemon juice, olive oil, Dijon mustard, honey, salt, and pepper.

2. Toss the greens, citrus, and onions in a large bowl.

3. Drizzle the dressing over the salad and toss to coat.

4. Top with toasted nuts, cheese (if using), and fresh chives.

5. Serve immediately and enjoy!

   
   

Roasted Carrots with Tahini Dressing

Sweet, caramelized carrots meet creamy, tangy tahini dressing!

Ingredients:

• ¼ cup slivered almonds, lightly toasted

• 1 lb carrots, peeled and cut into sticks

• 1 tbsp olive oil

• ½ tsp sea salt

• ½ tsp ground cumin or coriander (my favorite), or a bit of both

• ¼ tsp black pepper

Tahini Dressing:

• 2 tbsp tahini

• 1 tbsp lemon juice

• 1 small garlic clove, minced

• 1 tbsp water (more if needed to thin)

• ½ tsp honey or maple syrup

• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Toss the carrots with olive oil, salt, cumin, and black pepper.

3. Spread evenly on the baking sheet and roast for 25-30 minutes, until tender and caramelized.

4. Meanwhile, whisk together all dressing ingredients until smooth.

5. Drizzle the tahini dressing over warm roasted carrots, sprinkle with toasted slivered almonds for a satisfying crunch, and serve.

   
   

How Eating Seasonally Supports Your Health

1️⃣ Better Nutrient Density: Produce harvested at its peak contains higher levels of vitamins and minerals. 2️⃣ Supports Gut Health: Seasonal foods naturally provide what your body needs to transition through seasons smoothly. 3️⃣ Cost-Effective & Sustainable: Buying local seasonal produce reduces costs and supports farmers in your community.

Ready to Bring More Seasonal Produce Into Your Meals?

Seasonal eating is a simple yet powerful way to nourish your body and elevate your meals. If you’re looking for personalized guidance on how to make seasonal, nutrient-dense eating work for your lifestyle, I’d love to help!

Book a consultation today, and let’s create a plan that works for you.

Let's Connect!

📩 What’s your favorite spring produce? Drop a comment below!