The What’s in Season for May? produce guide is exciting this month. So many delicious veggies are beginning to arrive from farms across the country. Even berries are beginning to make an appearance.
Growing and harvest seasons vary from region to region. Check your farmers’ markets to see what’s available in your neck of the woods.
Healthy meals are so much more fun when you can prepare fresh, seasonal dishes.
Here are some ideas —
What’s In Season for May?
While season’s vary by region, here’s a regional guide, these are the most common produce available across the country in May:
• Bitter greens: Collards, kale, mustard, turnip
• Leafy greens and lettuce
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.
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.
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.
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.
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.
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.
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.