When we enter March, we know spring isn’t too far behind. With spring just around the corner, are there any fruit and vegetables that come into season in March?
We’ve put this list together for you of fruits and vegetables that come into season in March so that you can put fresh, healthy food to feed your family all month long.
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Fruits in Season March
March is when we start to see hints of spring in most parts of the country. So let’s take a look at fruits that are in season in March.
While blackberries are native to Europe, farmers in the United States also grow them year-round. These small, dark drupelets are excellent on their own, with yogurt, or in a dessert or compote.
Blackberries are delicious and are as packed full of health benefits as they are high in vitamin C, fiber, vitamin k, and manganese.
Blood oranges look like oranges on the outside but have deep red flesh and juice. As a result, blood oranges are sweeter and less tangy than most, and some may have a more tart or floral flavor.
They are excellent on their own, in smoothies or a citrus salad. Blood oranges are also rich in anthocyanins, an antioxidant known for their anti-cancer properties.
Granny Smith Apple
Granny Smith apples are firm and known for their face-puckering tartness. However, it is one of the best apples to cook and bake with or dip into peanut butter as a tasty snack.
Because of their acidity, they don’t brown quickly and are perfect for fruit salads and platters. In addition, green apples like the Granny Smith are packed with dietary fibers that can promote digestive health.
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Green Anjou Pear
The Green Anjou pear is an all-purpose pear. When ripe, they are juicy with a subtle sweetness that has hints of lemon and lime. Green Anjou pears have a dense flesh that does well when baked, poached, or roasted. They are also delicious alone as a snack or sliced fresh for salads.
Pears are healthy for you, too, as they are low-glycemic and great for digestion and your heart.
Heirloom tomatoes can include cherry, plum, globe, beefsteak, and oxheart and come in a rainbow of colors from pale yellow to Roma red.
For a tomato to be an heirloom, the seeds have been passed down for more than seventy years for their distinct characteristics and must be open-pollinated.
Depending on the variety, you can use heirloom tomatoes as you would with other tomatoes like Caprese salads, sliced with salt, in a tomato pie, or as a garnish for a grilled burger.
Jackfruit is a massive tree fruit grown in Africa, Asia, and South America. It has a stringy flesh that can be eaten raw or cooked in various ways.
Ripe jackfruit tastes like other sweet tropical fruits like mango, pineapples, and bananas. Unripe jackfruit, because of its stringy texture, is used as a substitute for pulled pork or chicken.
Jackfruit also contains flavonoids and lignans that can help fight inflammation.
Lemons are a staple item in any kitchen. Beyond the fantastic versatility of lemons, they are also excellent for you. Some of the health benefits of lemon include:
- Reduce Cancer
- Support Heart Health
- Help With Weight Loss
- Protect Against Anemia
- Can Prevent Kidney Stones
Lemon juice or a pinch of lemon zest can help enhance the flavor of everything from roasted vegetables to seafood to butter-rich dishes.
Mangos are among the most popular fruits in the world thanks to their distinctive sweet melon and citrus flavor.
You can use mangos in many dishes, a tropical fruit salad, a fresh salsa, in smoothies, or muddled into a glass of tea or lemonade.
Mangos are also considered a superfood high in antioxidants that can help with oxidative stress in the body. Antioxidants can help combat diabetes, heart disease, weight control, and cancer.
Pineapples get their name thanks to their resemblance to a pine cone. The pineapple is a versatile fruit used in beverages, savory dishes, desserts like the ubiquitous pineapple upside-down cake, and salads.
Recipes typically call for either piece of pineapple or pineapple juice.
Pineapple has many health benefits, including being rich in antioxidants and having manganese which promotes healthy bones and can aid digestion and weight loss.
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Vegetables in Season March
Fruits are one part of a healthy diet, but let’s remember our veggies. Here’s a list of vegetables that come into season in March.
Artichokes can be intimidating, but worth the effort to get to the deliciously edible heart.
You can grill, braise, boil, stuff, steam, and bake artichoke hearts in many dishes, like pasta with artichokes or creamy spinach and artichoke dip.
Artichokes are rich in fiber, are full of nutrients and antioxidants, and can help regulate blood pressure and aid live health.
Bok choy is a Chinese white cabbage cruciferous vegetable like broccoli, kale, and brussels sprouts.
You can eat all parts of the bok choy plant, which can be eaten raw in salads, added to soup, deep-fried, and served with rice or quinoa.
Bok choy is chock full of antioxidants and can aid in the prevention of cancer, fight inflammation, and lower the risk of heart disease.
Broccoli is a cruciferous vegetable related to cauliflower, cabbage, and kale. You can eat both the florets and the stems of broccoli, raw or cooked.
Broccoli is often found in soups, salads, cheese sauces, or steamed.
As a cruciferous vegetable, broccoli is packed with minerals, vitamins, and bioactive compounds that help support the heart, protect against cancer and may help control blood sugar.
Brussels sprouts are cruciferous vegetables that look like tiny cabbages. While they got their name from being popular in Belgium, they originated in the Mediterranean.
Brussels sprouts have a sweet, mild, somewhat nutty flavor and are delicious roasted, stir-fried, or steamed.
Like other cruciferous vegetables, Brussels sprouts pack a lot of beneficial nutrients into a little package. They are good for your gut, support the immune system, and benefit your eyes.
Butter lettuce is a green lettuce variety that is sometimes called Bibb lettuce, with large, tender leaves and a delicate sweet flavor.
You can use butter lettuce’s delicious leaves to make salads, lettuce wraps, or as a leafy layer on a sandwich.
Better lettuce is vitamin-rich, especially in vitamin K, which helps to support bone health, and contains folate, which can help with healthy reproduction.
Celery is part of the Apiaceae family, including carrots, parsley, and parsnip. You can eat raw or cooked celery, which pairs well with cheese, peanut butter, and dips like hummus.
Chefs often use celery with carrots and onions as a flavor base for many dishes as part of a mirepoix.
Celery has flavonoids that can help fight inflammation and is an excellent source of insoluble fiber, which can support digestive function.
Chickpeas, also called garbanzo beans, have a nutty taste and a grainy texture that pairs well with many foods and ingredients.
You can roast chickpeas, whip them into hummus, toss them with pasta, add them to curry, or stuff them into a sandwich or pita.
Chickpeas have many health benefits, including promoting weight loss, lowering cholesterol, digestive health, and boosting immunity.
The Cosmic Crisp is a red and juicy apple that is a cross of the Enterprise and Honeycrisp varieties. Its firm texture and balanced flavor make it perfect for cooking, baking and snacking.
The versatility of the Cosmic Crisp allows for it to be used in dishes like apple bread pudding, caramel apples, and apple relish.
Like other apple varieties, Cosmic Crisp contains powerful antioxidants and dietary fibers. Which can help control blood sugar levels and reduce the risk of heart disease and certain cancers.
Fennel is a perennial herb that is a member of the carrot family and grows wild. Florence fennel is the most cultivated version. Its leaves, seeds, and essential oils have a mild and delicate licorice flavor.
The entire fennel plant is edible raw, or cooked, and it’s commonly used to replace celery in many recipes and to braise meats and fish.
Fennel has plenty of antioxidants and protective nutrients that can ease symptoms of menopause, promote healthy skin, and improve bone health.
Whether you call this leafy green garden rocket, arugula, rucola, or roquette, it has a peppery and pungent flavor.
You can use garden rocket in salads, pasta, with eggs, on pizza or in soups, or roasted with other vegetables.
Garden rocket contains isothiocyanates known to have many health benefits, including anti-cancer properties and anti-neurodegenerative, which can help combat diseases like Alzheimer’s.
Ginger comes from the root of the Zingiber officinale, or ginger plant, and can add a spicy and peppery flavor to savory and sweet foods.
It also gives a spicy kick to ginger ale, ginger beer, curry dishes, ginger tea, gingerbreads, soups, fried rice, and marinades.
Ginger contains Gingerol and antioxidant properties, which can help speed up the digestive process, ease bloating, fight hypertension, and lessen migraines.
Gold Nugget Squash
Gold Nugget squash is a small to medium-sized squash and is sometimes referred to as the oriental pumpkin. It was initially bred in North Dakota as a sweet potato substitute for regions with short growing seasons.
The Gold Nugget squash is best when roasting, steaming, sauteing, boiling, and baking and pairs well with cinnamon, nutmeg, curry, sage, apple, pears, and sausage.
Green Bell Pepper
Green Bell is unripe peppers that are not as sweet as ripe ones. They belong to the nightshade family and are related to chili peppers and tomatoes.
You can use green bell peppers for stuffed peppers, soups, salads, Philly cheesesteaks, and almost any other dish you can imagine.
Green bell peppers have lutein, an antioxidant that improves eye health. They are also high in Iron and vitamin C, which can help prevent and treat anemia.
Jalapeno is a medium-sized hot pepper famous for its flavor and mild heat level. You’ll often find jalapenos served green. But left on the vine, they will turn red, which is a bit sweeter.
You’ll find jalapenos in a wide variety of food, including jalapeno jelly, salsas, marinades, guacamole, poppers, and chili.
Jalapeno peppers are full of vitamins, minerals, and antioxidants that can help promote weight loss, fight infections, and fight cancer.
Kale might be the king of healthy greens as it is one of the most nutritious foods and comes with green or purple leaves and is a cruciferous vegetable like its cousins’ cabbage, cauliflower, and broccoli.
You can eat kale raw in salads, bake it, or saute it and add it to your favorite recipes.
Kale is rich in fiber, vitamins C and K, Iron, and antioxidants that can help with diabetes, heart disease, cancer, digestion, and bone health.
Leeks are alliums related to garlic, shallots, onions, and chives. You can use them raw or saute, roast, or grill them as you like.
Leeks have a sweet, mild onion flavor that you’ll often find in soups, stews, and plates of pasta.
Leeks have a lot of Kaempferol, a flavonoid, an antioxidant that can help fight diabetes and cancer and is anti-inflammatory. In addition, leeks have plenty of vitamin K, which can help promote healthy bones.
Parsley is an herb often used as a garnish, condiment, and for flavoring foods.
You’ll often find parsley used in pureed sauces, dips, and pesto or added to pasta, salads, and meat dishes.
Parsley has a flavonoid called Myricetin which has been shown to help prevent skin cancer and diabetes. It is also high in vitamin K, which can help improve bone health.
Portobello mushrooms are mature, white button mushrooms and are one of the most popular mushrooms worldwide.
The Portobello mushroom is highly versatile to cook with. You can boil, grill, stuff, and saute them with your favorite meats, seafood, and other vegetables.
These delicious mushrooms are full of essential nutrients like riboflavin, and niacin, which can help keep your hair, eyes, liver, and skin healthy.
Spinach is a leafy green vegetable and a member of the amaranth family, like quinoa and beets.
You can eat raw spinach, steam, blanch, stir fry, or saute it in minutes, making it an amazingly versatile ingredient or side dish.
Popeye ate his spinach because he knew it was packed with vitamins, nutrients, and antioxidants. Spinach can help fight diseases, support brain health, and manage blood pressure.
Turmeric is a plant in the ginger category and a spice with a warm, bitter taste and is frequently used to color or flavor curry, butter, powders, and mustard.
You can easily take Turmeric as a supplement by adding it to curries and smoothies.
Turmeric has Curcumin, antioxidants with anti-inflammatory properties that can help improve memory and fight free radicals.
Nuts in Season March
Let’s take a quick look at nuts that come in season in March.
The pecan comes from a species of hickory trees native to the southern United States and northern Mexico.
Pecans can be eaten raw, roasted, or chopped and used on anything that you want to add a little sweet, butter flavor.
Pecans have a high fiber content that can help control blood sugar. They also have healthy fatty acids that can help improve brain function and heart health.
Click here to learn more about the Produce Challenge and try a different fruit or veggie daily this month!
Buy In Season Fruits and Vegetables This March
One of the best ways to start eating healthy is to eat fresh fruit and vegetables as they come into the season.
You can have the freshest ingredients and help your family eat healthy as you prepare dishes with super-nutritional fruits and vegetables.
By eating fresh fruits and vegetables in March, you’ll be well on your way to being ready to enjoy the bounty of fresh foods as you move out of winter and into the spring.
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