What to Cook in May: Produce and Recipes

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With a new month nearly here, you may be wondering about “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.

Farmers Market Table with Cabbage Rhubarb and Greens

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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.

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

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 Seattle… my hometown.

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

asparagus tips laying on a table

What to Cook in May: Asparagus

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.

What to Cook: Broccoli

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


Spring is the season for cabbage, big leafy globes appearing in the garden. They are 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:

Cabbage Recipes to Try:


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. Running it through a food processor until it has 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.

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.

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

Green Peas

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.


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.


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.”


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.”

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