What to Cook in May: Produce and Recipes

Farmers Market Table with Cabbage Rhubarb and Greens

With a new month nearly here, you may be wondering “What to Cook in May.” The greens are growing and it’s rather exciting to consider the possibilities of what we can cook this month.

What's in Season for May? And Delicious Recipes for Each! | 31Daily.com

May’s fresh produce is always exciting. Not yet summer, but everything is beginning to grow profusely. And delicious vegetables are beginning to arrive from farms across the country. Even berries are beginning to make an appearance.

The May growing and harvest seasons vary from region to region. Check your farmers’ markets to see what’s available in your neck of the woods. 

Portland Oregon Farmers Market

In fact, if you’re wondering which farmers’ markets rank top in the U.S. — check out this guide. Yay for Portland, Oregon!

Healthy meals are so much more fun when you can prepare fresh, seasonal dishes. And knowing what to cook in May helps jumpstart meal planning!

Here are some seasonal and fresh ideas —

What to Cook in May

While the May season varies by region, there are some constants. These are the most common vegetables and fruit available across the country.

Here’s a regional guide for more specifics in your area. 

  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower
  • Bitter greens: Collards, kale, mustard, turnip
  • Leafy greens and lettuce
  • Radishes
  • Rhubarb
  • Spinach
  • Strawberries

What to Cook in May: Asparagus

asparagus tips laying on a table 

Asparagus is wonderful simply roasted with a bit of olive oil, salt and pepper, and perhaps a bit of lemon. Asparagus is an excellent source of vitamin K, folate, copper, selenium, vitamin B1, vitamin B2, vitamin C, and vitamin E. It is a very good source of dietary fiber, manganese, phosphorus, vitamin B3, potassium, choline, vitamin A, zinc, iron, protein, vitamin B6, and pantothenic acid.

Spring Favorite: Cream of Asparagus Soup

Easy Low Carb Cauliflower Pizza with Asparagus and Zucchini

15 Minute Spring Instant Pot Risotto


VIEW MORE 31DAILY ASPARAGUS RECIPES >>


What to Cook: Broccoli

What's in Season for May? And Delicious Recipes for Each! | 31Daily.com

Endlessly delicious, especially when you add olive oil and sea salt. Try roasting it to bring out its best flavor. Add it to pasta, soups, and even salads. Broccoli is a good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

Favorite Takeout Beef and Broccoli Becomes Quick and Easy

Instant Pot Broccoli Cheddar Soup

Easy Fried Rice with Broccoli Cabbage Slaw

Easiest Ever Spicy 3 Cheese Roasted Broccolini Pizza


VIEW MORE 31DAILY BROCCOLI RECIPES >>


Cabbage

Spring is the season for cabbage, big leafy globes appearing in the garden. Fresh and delicious, just like May.

Cabbage has been grown around the world for centuries. And while often overlooked nutritionally, it is packed with antioxidants and fiber. Here are a few ways to cook this versatile and delicious vegetable this month:


What to Cook in May: Cauliflower

What's in Season for May? And Delicious Recipes for Each! | 31Daily.com

Roasting cauliflower with olive oil and sea salt absolutely transforms this beautiful veggie. By running it through a food processor until it is a rice-like texture gives it even more possibilities. Try a cauliflower crust pizza or cauliflower rice. Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin.

Creamy Cauliflower Soup with Leeks and Turmeric

Roasted Cauliflower Steaks with Parmesan and Lemon Zest

Oven Roasted Cauliflower with Turmeric and Cumin


VIEW MORE 31DAILY CAULIFLOWER RECIPES >>


What to Cook in May: Kale

What's in Season for May? And Delicious Recipes for Each! | 31Daily.com

Kale is one of my favorite ingredients to add to salads, soups… almost anything. Incredibly healthy, it’s a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

Easy Overnight Egg Bake with Sausage and Kale

Hearty Country-Style Minestrone Soup with Kale

White Bean Soup with Smoked Turkey Kielbasa Sausage and Kale

Longevity Ikarian Stew with Black Eyed Peas and Kale


VIEW MORE 31DAILY KALE RECIPES >>


What to Cook: Mushrooms

What's in Season for May? And Delicious Recipes for Each! | 31Daily.com

Mushrooms are a powerhouse food. Delicious in so many recipes, we sometimes overlook their amazing nutritional value too. Mushrooms are a good source of Dietary Fiber, Protein, Vitamin C, Folate, Iron, Zinc and Manganese, and a very good source of Vitamin D, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus, Potassium, Copper and Selenium. High in antioxidants, research shows health benefits and protection from cancer, heart, builds immunity, and weight management.



What to Cook in May: Green Peas

What's in Season for May? And Delicious Recipes for Each! | 31Daily.com

I know sometimes peas are not highly favored. But truly, they are the embodiment of spring. Sweet and delicious straight out of the spring garden. Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.

 

Creamy Salmon Pasta with Peas, Dill and Creme Fraîche

Fresh Greens with Asparagus Ribbons, Peas and Goat Cheese


VIEW MORE 31DAILY PEA RECIPES >>


What to Cook: Rhubarb

What's in Season for May? And Delicious Recipes for Each! | 31Daily.com

Rhubarb almost seems like spring rite of passage. When rhubarb shows up in my market, I know warmer days are ahead. While we most often think of rhubarb as a sweet dish, it is delicious in savory dishes as well. Rhubarb is packed with minerals, vitamins, organic compounds, and other nutrients that make it ideal for keeping our bodies healthy. Some of these precious components are dietary fiber, protein, vitamin C, vitamin K, B-complex vitamins, calcium, potassium, manganese, and magnesium.

Rhubarb Cake – A Simple Recipe I Wait for All Year Long

VIEW MORE 31DAILY RHUBARB RECIPES >>

What to Cook: Spinach

As soon as the baby spinach leaves begin emerging in my garden, I’m concocting all kinds of ways to eat it and cook with it!

“Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.”

All Spinach recipes >>


What to Cook in May: Strawberries

You know the grips of cool weather is coming to an end when the bright red strawberries begin to ripen in the fields. It’s the gateway to summer! And this month has plenty of opportunities to indulge in summer’s sweetest fruit.

Strawberries “are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.”

All Strawberry recipes >>

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