Seasonal Eating, April Edition

Spring, we made it. Days are stretching longer, daffodils are blooming, and the air carries the promise of warmer days ahead. Here in the Rocky Mountains, spring is unparalleled. Like other temperate climates, we welcome it with open arms! With sunnier days and warmer temps awakening the landscape, nature bursts back to life. And so, it’s time to transition into spring eating. As new fruits and veggies fill the produce aisle, let’s advantage of diversifying our plates and supporting local farmers. Today, we’re diving into produce in season—April version. Consider this your April produce guide: A cheat sheet for what’s in season this month.

8 Ways to Eat Seasonally in the Spring

Spring is all about crisp, vibrant produce—think tender asparagus, sweet peas, and juicy strawberries. Eating seasonally not only enhances flavor and nutrition but also supports local farmers and sustainability. Whether you’re tossing a bright salad, blending a refreshing smoothie, or roasting spring veggies, embracing the bounty of the season is a delicious way to nourish your body.

Honor Your Cravings

No matter where you live, spring’s arrival is typically sporadic. A few days of warm spring air may be followed by a week of cold winter weather. In the early transition from winter to spring weather, follow the natural desire and to eat warmer soups and stews, root veggies and heavier foods during the cold spells, and switch to spinach salads and lighter fare like veggie broth soups and cooked veggies during the days of spring weather.

Cook Your Greens

If you aren’t accustomed to eating many greens, be sure to cook them! For greens like bok choy, spinach, and kale, either sauté or roast them. Just like fruit, whole vegetables have a lot of fiber. Once they’re cooked, the fiber will be partially broken down and easier to digest—this is helpful for vegetable-eating newbies.

Drink Ginger Tea

The first foods to be ready for spring harvest are root veggies, like ginger and turmeric. These make wonderful, immune-boosting teas. This is my favorite ginger turmeric tea.

Swap Out Hearty Grains

Spring is naturally a grain-free season, as these foods are traditionally not harvested until fall. If you feel inclined, reduce your portions of hearty grains, like oats and pasta. These are nourishing foods, but in terms of how to eat seasonally in the spring, swap hearty grains with other complex carbohydrates, like beans, beets, and carrots.

Choose Raw Honey

Spring is the perfect time to swap ultra-processed sweeteners for raw, local honey. Not only does honey add natural sweetness to your meals, but it may also help with seasonal allergies (by exposing your body to small amounts of local pollen). Drizzle it over cottage cheese, stir it into tea, or use it in homemade dressings for a sweet touch of spring flavor.

Honor your appetite

Of course, this is always important! But for many, appetite naturally begins to wane during the spring months. Unlike winter, where hunger may have been incessant, spring boosts natural fat metabolism that decreases cravings, hunger, and appetite. Tune into your true hunger to help you feel energized, satiated, and vibrant.

Revamp Your Supplement Routine

As your diet shifts with the season, your supplement needs may, too. Spring is a great time to assess your vitamin D levels after winter and incorporate gut-friendly probiotics to support digestion. Consider seasonal herbs like nettle for allergy relief or chlorophyll for a gentle detox. Nourish your body with what it needs to thrive in this new season!

Make Gut Health a Priority

Many bitter roots (harvested in the spring) help boost liver function, scrub the intestinal villi, strengthen immunity, and create a healthy environment for new spring microbes to proliferate. Baby microgreens—like sprouts—are loaded with nutrients, feeding intestinal microbes and supporting healthy gut bacteria. Last but not least, spring fruits are incredibly nourishing. Berries and cherries are rich in antioxidants, helping transform the gut.

April Produce

April is all about spring veggies! Asparagus and artichokes are at their peak, snap peas begin to make an appearance, as do carrots and fava beans. Spring garlic, spring onions, leeks and fennel are thriving, as are the first spring radishes. Winter citrus is fading, and rhubarb is ready for pies and cobblers. In the spirit of keeping up with spring’s most delicious produce, below are the ingredients to focus on in April.

Artichokes

Look for artichokes that feel heavy when you pick them up, and whose petals (leaves) haven’t opened wide. New to artichokes? Check out this guide on how to cook and eat them. Artichokes are rich in fiber, making them a blood sugar-balancing superfood.

Asparagus

April is peak asparagus season. Roast, grill, steam, or boil them. They’re great with any protein, or even on a pizza.

Blood Oranges

Select blood oranges that are heaviest for their size. If you haven’t had a blood orange before, they are less tangy than standard oranges and have more of a floral or tart flavor. Some varieties may taste like orange juice with added raspberry, cranberry, or fruit punch flavors. Try this chia pudding with blood orange—you’ll fall in love with blood oranges.

Carrots

While bright orange baby carrots claim mass popularity, heirloom carrots come in a rainbow of colors. This versatile vegetable goes far beyond a standard crudité platter. Julienne them (raw) with honey and olive oil for a punchy salad Otherwise, roast carrots with orange zest, and bake them into nutritious muffins. And don’t neglect their tops—this carrot top pesto is delicious. Carrots are very hormone-friendly.

Fava Beans

Fava beans can be purchased fresh in the pod, large and dried, small and dried, canned, frozen, or as a fresh sealed cold pack. Try this Egyptian take on fava beans.

Fennel

Slice raw fennel and toss with a mint vinaigrette to make a fennel slaw. Serve it baked with salmon, chicken, or steak! If you’re trying to balance your hormones, fennel supports hormonal health.

Leeks

Leeks grow in mounds of soil to keep their stalks white and not exposed to the sun. Sand and dirt can get lodged in leeks, so make sure you clean leeks well before using them in recipes.

Peas

A handful of fresh snap peas is the epitome of spring. They’re even better, seared, and tossed with olive oil, sea salt, and mint. Yum.

Radishes

If you love radishes, spring is the time to buy them. Serve them thinly sliced with tacos and Mexican food. Roast them or put them in a salad. Or enjoy radishes like the French—slice them and serve them on baguette slices with butter.

Rhubarb

With their bright red stalks, rhubarb is an ode to nature’s beauty. Cook rhubarb into cobblers and pies. This rhubarb guide will tell you more.

Spring Onion

A flavorful herb, spring onions are used in soups, dumplings, dips, marinades, stuffing, and stir-fries. Look for onions that are fresh and glossy in appearance. The tops should be bright green and firm, not limp.

Spring Meal Prep Made Easy

Spring’s vibrant produce makes meal prep both exciting and simple. Each week, set aside 30-60 minutes to wash, chop, and store fresh veggies for quick salads and side dishes. Roast a batch of spring vegetables (I love roasting radishes!) to toss into grain bowls, frittatas, or wraps. Prepare a light lemon vinaigrette to drizzle over everything from leafy greens to roasted fennel. And don’t forget to batch-cook proteins, like grilled chicken or tofu, to pair with your seasonal bounty.

A Simple Spring Menu

• Breakfast: Greek yogurt mixed with vanilla protein powder (double up the protein!), sliced blood oranges, cinnamon, and a sprinkle of gluten-free granola.
• Lunch: Spring pea soup (see below) with a side of sourdough toast topped with mashed avocado.
• Snack: Fresh snap peas with hummus and a handful of walnuts.
• Dinner: Roasted asparagus and fennel with grilled salmon and quinoa.
• Dessert: Rhubarb compote (see below) over coconut ice cream.

Spring Pea Soup

A light and refreshing soup to embrace the flavors of spring. This soup is easy to prepare and can be enjoyed warm or chilled (I prefer it cold!).

Ingredients:

• 4 cups fresh snap peas (or frozen peas)
• 1 medium onion, chopped
• 1 garlic clove, minced
• 4 cups vegetable broth (or chicken broth)
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• Salt and pepper to taste
• Fresh mint leaves (optional for garnish)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft and fragrant, about 5 minutes.
2. Add the snap peas to the pot and sauté for an additional 2 minutes.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 10-15 minutes, or until the peas are tender.
4. Use an immersion blender to blend the soup until smooth, or transfer the soup in batches to a regular blender.
5. Stir in the lemon zest and season with salt and pepper to taste.
6. Serve warm, garnished with fresh mint leaves if desired. You can also chill the soup for a refreshing, cool option.

Rhubarb Compote

A simple, tangy-sweet rhubarb compote that can be served over desserts, yogurt, or enjoyed on its own.

Ingredients:

• 4 cups chopped rhubarb (about 4 stalks)
• 1/2 cup raw honey or maple syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon (optional)
• Juice of 1/2 lemon
• 1 tablespoon water

Instructions:

1. In a medium saucepan, combine the chopped rhubarb, honey (or maple syrup), vanilla extract, cinnamon (if using), lemon juice, and water.
2. Bring the mixture to a simmer over medium heat. Stir occasionally, and cook for 10-15 minutes until the rhubarb softens and breaks down into a chunky sauce.
3. If you’d like a smoother compote, use the back of a spoon to mash the rhubarb further or blend it briefly with an immersion blender.
4. Let the compote cool slightly before serving.
5. Serve over coconut ice cream, yogurt, pancakes, or enjoy as a topping for any spring dessert!

This menu takes full advantage of April’s best produce while keeping meals light, fresh, and nutrient-dense.7 Seasonal Eating Cookbooks

Spring Cookbooks

Armed with everything you need to know about April produce, these are the best seasonal eating cookbooks. Happy spring cooking!

Magnolia Table

the Lost Kitchen

Six Seasons: a new way with vegetables

Molly on the range

dining in

Nothing Fancy

Love & Lemons every daY

Thank you for supporting Wellness with Edie! This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.