Written by: Nicole Pazdziorko, RDN, LDN

As the days get warmer and longer, we tend to prioritize fresher, brighter foods that remind us of spring. Whether you’re hosting a crowd or simply looking to refresh your weekly recipe rotations, here are some key tips for spotlighting the season’s best.

 

Feature Colorful Spring Produce

A simple way to embrace the season is by leaning heavily on vibrant produce. Seasonal fruits and vegetables tend to be fresher, more flavorful and affordable. Options like asparagus, radishes, carrots and purple potatoes not only offer high nutrition at low cost, but they’re also an excellent way to paint your plate with color. These superstars of the spring offer fiber, vitamins and minerals and functional nutrients that are unique to each hue. 

• In red produce picks, like radishes or strawberries, you’re getting lycopene – an antioxidant that promotes heart health, helps protect the skin against sun damage and protects against oxidative stress.

• Green vegetables, like kale or spinach and asparagus, offer different phytonutrients, including flavonoids and carotenoids that keep our eyes healthy, and protect against certain types of cancers.

• Purple plants, from purple potatoes to blueberries, are high in anthocyanins, which can lower risk of heart disease and high blood pressure, and may improve brain health and memory.

• Orange fruits and vegetables, like squash and carrots, provide carotenoids and vitamin C to promote vision and skin health and help build a strong immune system.

 

Bring Bright Flavor 

A cornerstone of spring cooking is lighter, fresher dishes that can feel like a welcome break after months of decadent, slow-cooked foods during the winter. To wake up recipes with bright flavor, use acidity from citrus fruits, like lemons or limes, or red wine vinegar. A squeeze of lime juice or small amount of lemon zest can go a long way in cutting through the richness of dishes and making them look and taste more vibrant. Use fresh herbs to easily brighten and add an inviting aroma to your plate. Wonderful spring herbs include chives, basil, mint, dill and parsley. Try stirring chopped herbs into salads or grain bowls, sprinkle over roasted vegetables, or garnishing skillet dishes.

 

Lean Proteins

Opting for lean proteins will keep dishes satisfying without feeling heavy. Skinless chicken or turkey, and seafood like cod, salmon and shrimp pair well with spring vegetables, whole grains and pasta dishes.

Try these simple meal combos:

• Sheet pan salmon with roasted asparagus and baby potatoes

• Shrimp pasta primavera with spring peas and zucchini

• Mediterranean chicken, chickpea and cauliflower bowl

 

Upgrade Dishes with a Finishing Touch

Lighter meals can be a staple in your meal plan all year round when you add small ingredients that add up to big flavor upgrades. A single food can be enough to add interest when you choose options that bring balance to the flavors and contrast in textures.

Add these small upgrades to recipes:

• Toasted pine nuts or pistachios can make a great crunchy addition to grilled fish, pasta dishes or vegetables

• Castelvetrano olives or capers for a briny contrast in a Mediterranean grain bowl or smoked salmon with eggs

• Goat cheese and blue cheese can go a long way in adding creamy texture and tang to salads

 

From full-scale spring dinner parties and brunches to everyday eats, you can embrace the vibrance of the season with colorful produce, lean proteins, and simple flavor enhancers. Enjoy the best of spring with this recipe that checks all the boxes:

Basket and Bushel Warm Petite Medley Potato Salad

Cook Time: 15 minutes

Serves 6

Ingredients

• 1 (1.5 pound bag) Basket and Bushel petite medley potatoes

• 3 slices Food City Premium sliced bacon

• 1 shallot

• 1 Tablespoon Food Club maple syrup

• 2 teaspoon Full Circle Market stone ground mustard

• 1/2 teaspoon kosher salt

• 1/2 teaspoon Full Circle Market ground black pepper

• 2 Tablespoon Culinary Tours red wine vinegar

• 1 bunch parsley 

Preparation

1. Microwave potatoes according to package directions.

2. When cool enough to handle, slice potatoes in half.

3. Meanwhile, fry bacon in a skillet over medium heat until crisp.

4. Mince the shallots and chop the parsley.

5. Remove bacon from pan, crumble into pieces and set aside.

6. Do not discard bacon grease.

7. Add minced shallot to pan and sauté until softened.

8. Remove from heat and whisk in maple syrup, mustard, salt, pepper, and red wine vinegar.

9. Stir in cooked potatoes and garnish with 1/4 cup chopped parsley and crumbled bacon.

10. Serve immediately.