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The Perfect Seasonal Produce Guide

What produce will we find in your sustainable tote? It changes every few months, and with so many fresh options available each month it can sometimes be hard to keep tabs on what is or isn’t available. The worst is having your heart set on a menu theme or recipe idea, only to find out that your main ingredients won’t be ripe for the pickin’ for weeks. That’s why we’ve put together this handy seasonal produce guide that will be your BFF as you peruse your weekend farmer’s market or hit the grocery store after work. Check back each season for updates!


What are we noshing on this Spring? The March-May harvest (give or take a few weeks depending on the year’s weather) has so much nutritious, delicious goodness we hardly know where to start. If you need some recipe inspiration, or some friendly suggestions for what to search for at your local farmer’s market, this should set you in the right direction. Once you’re back in the kitchen with your bounty, make sure to try some of these dishes that highlight some of Spring’s best ingredients.

Artichokes: A good source of potassium, vitamin C, magnesium, and fiber. Just be sure to harvest them before they bloom.

Asparagus: Great source of iron and vitamin A and C, this vegetable is best enjoyed with simple ingredients.

Carrots: Because when mom told you to “eat your carrots,” you just did it so you could have dessert. Now, you’ll be glad to know that the nutrients in carrots may provide protection against heart disease and cancer, while helping to build strong bones and a healthy nervous system. Beta carotene and vitamin A promote healthy eyes and healthy skin; it’s also said to have an anti-aging effect.

Celery: Of course, ants on a log was our favorite childhood snack too, but more than just a stick for dipping, this versatile veg also benefits the nerves and blood. Celery is an excellent source of vitamin K, folate, potassium, fiber, manganese, vitamin B2, copper, vitamin C, vitamin B6, vitamin A and phosphorus.

Kale: Kale is being called “the new beef,” “the queen of greens” and “a nutritional powerhouse” and we’re not pushing back on this name game. Vitamins A, C, K, copper, potassium, iron, manganese, and phosphorus are all present in this superfood. It’s also a phenomenal protein source.

Onions: It’s vitamin C content improves immunity, its chromium content assists in regulating blood sugar, and it also helps to reduce inflammation and heal infections.

Peas: Every variety of pea is good for you, especially Garden Peas. They are packed with massive amounts of vitamins C, A, K, and folate and are high in manganese, iron, zinc, and magnesium.

Pineapple: Beneath the spiny exterior, you’ll get a incredible amounts of vitamin C, as well as vitamin A, calcium and iron. It always contains potassium, vitamin B6, folate, manganese and magnesium.

Potatoes: Despite their reputation as unhealthy comfort food, when prepared the right way, they are a good source of vitamin B6, potassium, copper, vitamin C, manganese, phosphorous, niacin, dietary fiber, and antioxidants.

Radishes: When eaten raw, this low-calorie vegetable is a great source of vitamin C. But they can also be fried, braised, steamed, and roasted into a mix of dishes to add a peppery bite.

Spinach: Popeye ate at least a can a day, and for good reason. One cup of cooked spinach contains 4 grams of fiber and 5 grams of protein, all registering in at 41 calories.

Strawberries: Spring’s earliest offering of sweet goodness. Strawberries are low in calories and high in vitamin C, fiber, and manganese. The berry is also a decent source of folate and potassium.

Stay tuned for Summer produce, coming soon!

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About me

Cat Canada is the Content Manager at Perfect Bar.

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