Seasonal Vegetables this Spring

Gina Ruskie-Askew, RDN
Chef Suzanne Barr

The Dietary Guidelines for Americans recommend that adults consume 2-3 cups of vegetables per day, but unfortunately 90% of Americans are not consuming this amount daily1. Although all forms count whether fresh, frozen, canned or dried, there is no better time to include fresh veggies in your diet than when they are in-season! We rounded up a list of spring veggies and asked Chef Suzanne Barr to provide some of her favorite tips how to include these in delicious meals that your family and friends are bound to love!

Seasonal Spring Produce chart ( List of Vegetables )

Picking & Storage:
- When selecting fresh carrots, look for well-shaped, smooth, firm, crisp carrots with deep color and fresh, green tops. To store, remove green tops and place unpeeled carrots in a tightly sealed plastic bag in the coolest part of your refrigerator, or place carrots in a container, cover with water and cover. Change water every 4 to 5 days.
Positive Nutrition:
- Half a cup of raw carrots provides an Excellent Source of Vitamin A.
Cooking Inspiration:
- Carrots can be eaten raw or cooked, and cut into many different shapes. Try using a peeler to create long flat ribbons for a different and unique look to your salads and dishes such as this Chicken Primavera Alfredo Pasta. Don’t forget even the green tops can also be used as an herb in sauces such as pesto or in salads.

Picking & Storage:
- Select mushrooms that are firm with a fresh, smooth appearance. The surfaces should be dry, but not dried out, and appear plump and free from blemishes. Mushrooms should be refrigerated after purchase and will last about 1-week when stored in their original packaging or repackaged in a porous paper bag to allow for air circulation.
Positive Nutrition:
- One cup of raw white mushrooms provides an Excellent Source of Niacin and a Good Source of Selenium.
Cooking Inspiration:
- Mushrooms can add delicious earthy, meaty and umami flavors to any dish. They can be cleaned with a damp paper towel or quickly washed and dried just prior to cooking. For best flavor, sauté in oil over medium-high heat until any water that comes out is evaporated and mushrooms are browned such as in these Vegetable Tacos.

Knorr Vegetable Taco Recipe with Mushrooms

References:
1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
2. USDA SNAP-Ed Connection. Seasonal Produce Guide. https://snaped.fns.usda.gov/seasonal-produce-guide
3. Have a Plant Fuits & Veggies For Better Health. https://fruitsandveggies.org
4. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

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Seasonal Vegetables this Spring