Seasonal Eating: A Recipe Guide for Spring
Written by Amanda Bradshaw, Sustainability Committee member
With the spring solstice approaching, a fresh variety of seasonal fruits and vegetables is becoming available. Eating seasonally— enjoying produce at its natural peak— not only enhances flavor and nutrition but also supports local farmers and reduces environmental impact. This guide will help you identify local spring produce and inspire creative ways to incorporate it into your meals, making seasonal eating an easy and rewarding practice.
What are the benefits of eating seasonally and locally?
Integrating seasonal produce that was sourced within your local context provides a host of environmentally, socially, and economically sustainable outcomes. Learn more about these positive attributes in my first blog post!
Which produce items are in season for Spring?
Southwest British Columbia offers a range of seasonal produce during the spring season. Below are all the vegetables, fruits, and herbs in season for the spring months of March-May in Metro Vancouver!
Fruit:
Apples
Boysenberry
Rhubarb
Strawberries
Herbs*:
Bay leaves
Chives
Garlic
Chervil
Cilantro
Dill (leaf)
Fennel (leaf)
French tarragon
Mints
Oreganoes
Parsleys
Rosemarys
Sages
Sorrel
Thymes
*Dried herbs are available year round.
Vegetables:
Arugula
Asparagus
Bok choy
Celery
Endives
Fennel
Fiddleheads
Ginseng
Green onions
Kale
Leeks
Mushrooms
Mustard greens
New potatoes
Peas
Radishes
Red & yellow onions
Salad greens
Spinach
Summer squash
Swiss chard
White turnips
What dishes can I prepare using spring produce?
Click the embedded links to explore new recipes that’ll help you integrate seasonal produce into your diet this spring.
Breakfast:
Mushroom & “Lots of Greens” Quiche → This sheet pan recipe combines various seasonal vegetables and provides an easy meal prep for busy mornings!
[1 hour 5 mins cooking time and yields 12-16 servings]
Vegetarian
Swiss Chard, Radish, and Egg Breakfast Bowl → Add a fun twist to your breakfast with some swiss chard in this incredibly simple but amazing breakfast bowl
[yields 2 servings]
Vegetarian
Boysenberry Cheesecake Stuffed French Toast → For those who prefer a sweet breakfast, try out this fun take on a classic french toast by including a boysenberry filling that will certainly satisfy your sweet tooth!
[10 mins cooking time and yields 2 servings]
Vegetarian
Lunch or Dinner:
Creamy Mushroom and Asparagus Pasta → Enjoy this quick but satiating dinner where tender mushrooms and green beans come together with a creamy vegan sauce!
[30 mins cooking time and yields 4 servings]
Vegan and gluten free!
Herbed Summer Squash and Potato Torte → This stunningly simple dish bakes layers of thinly sliced summer squash and potatoes for the perfect spring dinner!
[yields 6 servings]
Vegetarian
Baby Hasselback Potatoes with Fry Sauce → Eaten as a side or a snack, these bite-sized new potatoes are roasted to a perfect crisp
[1 hour cooking time and yields 4 servings]
Vegetarian
Kale and Green Peas Fritters → Packed with bright greens and crispy on the outside, these savory fritters are an amusing and delicious way to enjoy nutrient-dense kale and peas.
[40 mins cooking time and yields 10 servings]
Vegan and gluten free!
Dessert:
B.C. Berry and Apple Crumble → This simple dessert is a beautiful medley of vibrant seasonal fruits!
[1 hour 30 mins cooking time and yields 4 servings]
Vegetarian
Strawberry and Rhubarb Jam → A perfect balance of sweet and tart that preserves these fruits’ bright flavours long after the season. This jam can be spread on toast, dolloped on top of yogurt, or used as filling for a light cake!
[1 hour 5 mins cooking time (10 active mins) and yields 3.5 cups]
Vegetarian
How can I find local farmers markets?
Metro Vancouver hosts a variety of local farmers markets dispersed throughout the region. While most markets operate through the peak seasons of May-October, a handful of markets continue running throughout the year.
For a comprehensive list, check out the Vancouver Farmers Markets page for more information!
Sources
BC Farmers’ Market. What's in season. BC Association of Farmers' Markets. https://bcfarmersmarket.org/why-bc-farmers-markets/whats-in-season/.
buyBC (n.d.). Guide to B.C.’s local, seasonal foods. Government of British Columbia. https://buybc.gov.bc.ca/app/uploads/sites/386/2020/10/Seasonal-Chart.pdf.
Farm Folk City Folk (2012). Get Local in Southwest British Columbia. Vancouver Foundation. https://farmfolkcityfolk.ca/wp-content/uploads/2021/03/MetroVan-Seasonal-Chart.pdf.