Happy May! This month brings consistently warmer days, a resurgence of farmers markets (particularly, here in Colorado), and an abundance of fresh, colorful produce. Like April’s bounty, May produce includes tender asparagus, vibrant peas, and juicy strawberries. From fruit-forward muffins to veggie-packed lunches, embracing seasonal eating never tasted so good. Speaking of seasonal eating, this month’s produce guide includes the importance of eating with the seasons. Spoiler alert: you’re getting a higher nutritional bang for your buck. Scroll for produce in season—May edition—as well as a 3-day meal plan featuring simple and seasonal recipes.
Why Eat with the Seasons?
Eating seasonally means consuming foods that are harvested at peak ripeness and flavor. Typically, this means the produce is locally grown and freshly picked. There are several compelling reasons to embrace this approach:
Flavor and Freshness
Seasonal produce is brimming with flavor (and freshness), as it doesn’t have to travel long distances to reach your plate. Fruits and vegetables harvested in season are at their peak taste, offering a much more satisfying culinary experience. If you know, you know—a pint of cherry tomatoes tastes sweet as sugar in the summer while a navel orange is bursting with citrus goodness in the winter.
Nutrient Density
Seasonal produce tends to be more nutrient-dense than its out-of-season counterparts. Freshly picked fruits and veggies retain more vitamins, minerals, and antioxidants, providing greater nutritional benefits.
Environmental Sustainability
One of the most compelling reasons to eat seasonally? It supports local farmers and reduces the carbon footprint associated with food transportation. By choosing locally grown produce, you’re supporting sustainable agricultural practices. In turn, reducing the environmental impact of your diet.
Cost-Effectiveness
Seasonal produce is often more affordable than out-of-season varieties. After all, the abundance of crops leads to lower prices. Eating with the seasons can help you save money on groceries while still enjoying high-quality, organic foods.
May seasonal produce
May is all about late-spring vegetables. Asparagus and artichokes are at their peak, peas have made an appearance, as have a household favorite: strawberries. Spring onions and radishes are thriving too. Winter citrus is fading, and rhubarb is ready for an early-summer cobbler. In the spirit of keeping up with spring’s most delicious produce, here are the ingredients to focus on in May:
Artichokes
With their meaty texture and earthy flavor, artichokes are an absolute delight in the spring months. These thistle-like vegetables are rich in fiber, antioxidants, and minerals such as potassium and magnesium. Enjoy them steamed, grilled, or roasted. You can also buy them jarred (marinated in oil) for a perfect addition to salads and pasta dishes.
Asparagus
Crisp and tender, asparagus is a quintessential spring vegetable. It boasts a delicate flavor with subtle grassy notes and pairs well with a variety of dishes. Asparagus is rich in folate, vitamin K, and antioxidants, making it a nutritious addition to any meal. Roast, grill, steam, or boil them. They’re great with any protein, or even on a pizza.
CARROTS
This versatile veggie goes far beyond a standard crudité platter. Julienne them (raw) with honey and olive oil for a hormone-friendly salad. Otherwise, roast carrots with a dash of cinnamon and a generous pinch of salt. Also, and don’t neglect their tops—this carrot top pesto is delicious!
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.
Leeks
Did you know that leeks grow in mounds of soil to keep their stalks white and not exposed to the sun? Because of this, sand and dirt have a way of getting 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 an even simpler way—slice them and serve them on baguette slices with brie cheese and a drizzle of raw honey.
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.
Spinach
With its tender leaves and mild flavor, spinach is a versatile green that shines in spring salads, soups, and sautés. This leafy veggie is a nutritional powerhouse, offering an abundance of vitamins A, C, and K—as well as iron and folate for bone health and red blood cell production. My favorite way to eat spinach? Either tossed into breakfast tacos or in an afternoon smoothie.
Spring onion
A flavorful herb, I typically add spring onions in frittatas and stir-fries. Look for onions that are fresh and glossy in appearance. The tops should be bright green and firm—not limp.
strawberries
Juicy and sweet, strawberries herald the arrival of warmer weather. These vibrant red berries are packed with vitamin C, fiber, and antioxidants, promoting heart health and immune function. Enjoy them fresh on their own or incorporate them into salads, desserts, or smoothies.
3-Day Seasonal Meal Plan
Putting this produce to work, below is meal inspo for the month of May. Let your creativity (and cravings) shine.
Day 1:
Breakfast: Spinach and mushroom frittata with a side of sourdough toast topped with this avocado and pea smash.
Lunch: Baked asparagus and couscous salad with roasted chickpeas, feta, fresh mint, and a lemon-dijon dressing. For more protein, add baked tofu, rotisserie chicken, or smoked salmon.
Dinner: Grilled (or air-fried) salmon with strawberry salsa and roasted carrots.
Day 2:
Breakfast: Strawberry and spinach smoothie bowl topped with keto granola and puffed quinoa.
Lunch: Spring pea and mint soup with toasted sourdough drizzled with olive oil. For more protein, top the soup with a large spoonful of Greek yogurt and hemp seeds.
Dinner: Baked (or air-fried) chicken breasts with sautéed radishes and steamed artichokes. Enjoy with leftover roasted carrots.
Day 3:
Breakfast: Omelette with crumbled goat cheese, cherry tomatoes, leeks, and mushrooms. Enjoy with a small steamed sweet potato topped with ghee.
Lunch: Chickpea flatbread with tender greens and a raw carrot salad. Get the recipe here! For more protein, top with lentils, cottage cheese, or shredded chicken.
Dinner: Spinach and ricotta stuffed pasta shells with a simple side salad.
Want to take this meal plan one step further and support your hormones? Get my hormone meal plan (and menstrual cycle guide!) here.
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.
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