Top 12 Spring Superfoods (& How To Add Them to Your Diet)

Our bodies love and crave the foods that are in season. Eating seasonally means that produce has higher nutrients, better flavor and fewer pesticides, and gives us the opportunity to reconnect with nature as our bodies were meant to eat different foods as the season changes.

So what’s in season?

At the end of this post, you’ll get a quick list of produce in the spring (no sign ups required). But I’d like to take a closer look at the 12 best superfoods of the season. I love superfoods for they're higher in nutrients than the average type of food.

Plus, I’m throwing in some tasty spring recipes and tips on how to add the superfoods to your diet easily.

This post contains affiliate links. For more information, visit my disclosure page. Thank you for supporting my work & mission.

Choose any type of lettuce you like, as most of them have a good amount of vitamins and minerals, are easy to get, inexpensive, and simple to add to meals. It is better to go with darker leafy greens like spinach and kale.

Kale
Rich in: Vit A
Recommended Dietary Allowance (RDA): 800mcg = about 1.5 cups of kale

Tip

If you want to add more lettuce to your diet, try to fit it in meals you already enjoy. Have a side salad with your spaghetti dinner, or sneak in some lettuce with your soup.

Rich in: Manganese
RDA: 1.8 to 2.3mg = ½ cup of walnuts

Here are some ways to have more walnuts. 

Top your salad with walnuts.

Crush them and coat salmon or chicken.

Have walnuts with cheese or fruit as a snack.

Give your oatmeal or cereal an extra crunch.

It has a lot of magnesium, vitamin C, and potassium.

2 large artichokes cover about 60% of your daily magnesium needs, 51% on Vit C and 26% on potassium.

Recipe: Stuffed Artichokes

Ingredients:

2 large artichokes
3 cups breadcrumbs
1 teaspoon lemon zest
½ cup parmesan cheese, grated
4 cloves garlic, minced
½ cup parsley, chopped
1 teaspoon oregano
½ olive oil
Salt and pepper to taste
2 cloves garlic, chopped
1 lemon
1 bay Leaf
2 tablespoons olive oil

Instructions:

  1. Preheat oven to 375 degrees.

  2. Prepare the artichokes by cutting off the tips of the leaves, about 1 inch off the top and remove the inner yellow leaves from the center.

  3. Combine the breadcrumbs, lemon zest, parmesan cheese, minced garlic, chopped parsley, oregano, ½ cup olive oil, salt and pepper in a large mixing bowl.

  4. Add hot water to a small round baking dish about a ½ inch deep. Make sure the dish is small enough to fit the artichokes snuggly. Add garlic, juice of one lemon and a bay leaf to the water.

  5. Stuff each artichoke with the breadcrumb mixture and place into the baking dish with water.

  6. Drizzle the artichokes with a couple tablespoons of olive oil, salt, and pepper.

  7. Cover the pan with foil and poke a few holes on the top to allow steam to escape.

  8. Bake for one hour or until tender. 

stuffed artichokes

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Salmon is one of the healthiest types of fish you can eat, being rich in omega-3 fatty acids, providing excellent protein, and other nutrients to boot.

For just 1 fillet, you’re already covered on Vit B1, B2, B3, B5, B6 and B12 for the day.

Tip

They are easy to add to soup, chili, and other hot foods. You can eat them in cold or hot salads.

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Recipe: Salmon and Spring Veggies

Ingredients:

½ cup lemon juice
4 tablespoons olive oil
2 tablespoon honey
2 clove garlic, minced
¼ teaspoon Dijon mustard
½ teaspoon salt
½ teaspoon pepper
1 pound asparagus, chopped
2 cup cherry tomatoes
4 salmon fillets
½ pound sweet potato
½ pound potatoes
1 tablespoon olive oil
½ teaspoon salt

Instructions:

1. In a small bowl, whisk together the lemon juice, olive oil, honey, garlic, Dijon mustard salt, and pepper. Pour into a gallon sized plastic zip bag.
2. Add the asparagus, tomatoes, and salmon to the plastic bag and marinate for thirty minutes.
3. Preheat the oven to 425 degrees and line a baking sheet with parchment paper.
4. Toss the potatoes with olive oil, spread them out onto the baking sheet and bake for ten minutes.
5. After ten minutes, add the asparagus, tomatoes, and salmon to the potatoes on the baking sheet.
6. Cook for another 10 minutes or until the salmon pulls apart easily with a fork.

salmon and spring veggies

It’s rich in Vit K, A, B1 and B2. Vit K plays a vital role in blot clotting as well as bone and heart health. 1 cup of asparagus will cover 62% of your Vit K needs for the day.

Recipe: Spring Soba Salad

Ingredients:

1 pound asparagus, trimmed
2 cups shredded green cabbage
1 cup shaved radishes
1 ½ cups radish greens, chopped
1 cup red onion, thinly sliced
1 ½ cup snow peas
3 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons honey
1 ½ tablespoons rice vinegar
½ teaspoon salt
¼ teaspoon pepper
½ teaspoon chopped fennel seed
¼ teaspoon ground chili pepper
4 ounces Japanese curly noodles, crumbled

Instructions:

1. In a large saucepan, add asparagus and water. Enough water to cover the asparagus. Cook until tender; about 5 minutes. Add to a bowl of ice water, drain and set aside.
2. Combine the cabbage, radish greens, red onion and snow peas in a large bowl.
3. Whisk together olive oil, lemon juice, honey, rice vinegar, salt, pepper, fennel seed and ground chili pepper to make a dressing.
4. Drizzle dressing over cabbage mixture and toss in the asparagus and Japanese curly noodles.

spring soba salad

½ cup of spinach covers 60% of your Vit A daily needs and 80% for Vit. K.

Here are some ways to add more of it to your diet

Make a fruit smoothie and add spinach to it.Have a large spinach salad for lunch or dinner.Put your protein, like fish or chicken, on a bed of sautéed spinach.

Recipe: Spinach Pesto and Shrimp Pasta

Ingredients: 

2 cup fresh baby spinach
½ cup fresh basil leaves
¼ cup fresh parsley
¼ cup plum tomato, seeded and chopped
3 tablespoons toasted almonds, chopped
1 teaspoons lemon juice
½ teaspoon salt
½ teaspoon pepper
½ cup parmesan cheese, grated
1 clove garlic, minced
2 tablespoons olive oil
8 ounces uncooked penne pasta
1 pound fresh asparagus, chopped 2 inches pieces
1 tablespoons olive oil
1 tablespoons unsalted butter
1 pound shrimp, peeled and deveined
¼ teaspoon ground red pepper
¼ teaspoon black pepper
½ cup grape tomatoes halved
Salt and pepper

Instructions:

1. To make the pesto, add the spinach, basil, parsley, tomato, almonds, lemon juice, salt, pepper, parmesan, and garlic to a food processor. Process and slowly pour in the olive oil until nice and creamy.
2. Cook the penne pasta according to the instructions on the box. Add the asparagus to the boiling water during the last 5 minutes. Reserve ¾ cup of the water and drain the noodles and asparagus.
3. In a large saucepan, heat olive oil and butter over medium heat. Add in the shrimp and season with red and black pepper. Cook for 2 minutes on each side.
4. Remove the shrimp from the pan and add the reserved ¾ cup noodle water and pasta mixture. After it has cooked for about 2 minutes add in the pesto, shrimp, and grape tomatoes.
5. Season with salt and pepper to taste and serve.

spinach pesto and shrimp salad

Legumes have fiber, protein, and other nutrients that are going to improve your digestion and help you lose weight. They are also a good source of iron if you are vegan or vegetarian.

For a little over a cup of red or pink lentils a day, you don’t have to worry about your iron needs anymore.

Tips

They are easy to add to soup, chili, and other hot foods. You can eat them in cold or hot salads.

Recipe: The Big Green Salad

Ingredients:

1 ½ cup frozen green peas
1 pound asparagus, cut into 2-inch pieces
12 ounces sugar snap peas, trimmed
3 tablespoons shallots, minced
3 tablespoons olive oil
1 ½ teaspoons lemon zest
2 tablespoons lemon juice
1 tablespoon Dijon mustard
¾ teaspoon salt
½ teaspoon black pepper
4 ounces pea tendrils or watercress
2 cups baby spinach
1 cup parsley leaves
½ cup fresh mint leaves
1 avocado, cubed

Instructions:

1. Bring a large pot of water to a boil and add the green peas, asparagus and sugar snap peas. Cook for three minutes, drain and rinse with cold water.
2. In a small bowl, whisk together the minced shallots, olive oil, lemon zest, lemon juice, Dijon mustard, salt, and pepper.
3. Combine the pea tendrils, baby spinach, parsley leaves, mint leaves and cubed avocado in a large salad bowl.
4. Drizzle the shallot mixture over the greens and toss until well coated.

Big Green Salad

They have a lot of antioxidants which are wonderful for your skin, helping to protect it from environmental factors, reducing the signs of aging, and improving your complexion naturally. The best time to buy strawberries is during the month of April.

We need 75mg of Vitamin C daily which is about a cup of strawberries.

Recipe: Spring Fruit Salad with Honey Vinaigrette

Ingredients: 

2 cups strawberries, halved
2 cups pineapple, cubed
1 cup kiwi, sliced
1 cup cherries halved
2 tablespoons almonds, sliced
2 tablespoons mint, minced
1/3 cup honey
¼ cup orange juice
1 tablespoon white wine vinegar
1 tablespoon lemon juice
½ cup olive oil
½ teaspoon salt
1 teaspoon poppy seeds

Instructions: 

1. In a large bowl toss together the strawberries, pineapple, kiwi, cherries, almonds, and mint.
2. Whisk together the honey, orange juice, white wine vinegar, lemon juice, olive oil, salt, pepper and poppy seeds in a small bowl to make the vinaigrette.
3. Drizzle the vinaigrette over the fruit and let cool in the fridge for 30 minutes before serving.

Spring Fruit Salad with Honey Vinaigrette

Blueberries are delicious, low in fat, and easy to find in the spring and summer months. This superfood can help reduce your risk of cancer, is good for heart health, and provides nutrients important for general health and wellness.

Try these different ways to enjoy blueberries and their nutrients.

​Make a smoothie with blueberries, other fruits, and spinach.
Make infused water with blueberries and mint.
Try blueberries on your spring or summer salads.
Enjoy blueberries on oatmeal, cereal, or frozen yogurt.

These are absolutely amazing for your digestive system, offering vitamin C, calcium, protein, and fiber for you.

You can enjoy radishes raw or cooked. Slicing them super thin makes it easy to top salads or even soup with the radishes.

Not only is it loaded with nutrients like Vit A and K, but it also has a peppery taste that can really spice up your foods.

Tips

You can make a mixed green salad with arugula and spinach, or have a pesto that uses arugula with herbs you have in your own spring garden.

Recipe: Grilled Lemon Chicken Salad

Ingredients:

4 chicken breasts, boneless
2 lemons
1 ½ tablespoons oregano
1 ½ tablespoons olive oil
2 cloves garlic, minced
1 tablespoon olive oil
8 ounces asparagus, chopped 2-inch pieces
8 green onions, chopped 2-inch pieces
½ teaspoon salt
½ teaspoon black pepper
2 tablespoons olive oil
1 ½ tablespoons white wine vinegar
1 cup arugula

Instructions:

1. To a large bowl, add the chicken, zest, and juice of 2 lemons, oregano, olive oil, garlic, salt, and pepper. Mix around to coat the chicken.
2. Heat olive oil in a grill pan on medium-high. Cook chicken for five minutes on each side or until done.
3. Remove the chicken from the pan and set aside.
4. In the same pan, cook the asparagus and green onions for 4 minutes or until tender.
5. To a large bowl, add the asparagus, green onions, arugula, salt, pepper, olive oil, and vinegar. Toss until well coated and mixed.
6. Slice the chicken and add on top of the arugula mixture.

Grilled Lemon Chicken Salad

12. Oats

A bowl of oatmeal is nutritious and often considered a comfort food, so it is good during the spring and year-round. In the spring, it tastes amazing with fresh fruits on top. Oats are rich in protein and manganese.

Download the List of Spring Produce


Save the image below to your Superfoods, Spring or Healthy Recipes Pinterest Board.

spring superfoods
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Mary Gutierrez

I help women with chronic illness thrive by sharing natural healing success stories, tools, programs and tips that focus on real food.

  • Claire says:

    Great list Mary – I have copied it and stuck on the fridge!! Love the look of the recipes too…..I have shared this on PainPalsBlog reg feature Monday Magic – Inspiring Blogs for You this week, Claire x

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