Have you ever bitten into a strawberry mid December and thought: “What the heck is this tasteless, waste of fruit flesh?”. Well, that’s because in the middle of a Canadian winter, strawberries (and almost every other form of life) are unable to survive. So, in order to get that bland berry to your table, it has to be picked unripe, packed onto a truck, driven across the country, sprayed with ripening agents along the way, dropped off at a distribution centre, delivered to the grocery store and finally sold to you with a hefty price tag to cover the cost of it all.

The average meal travels 1,200km from farm to table

 – David Suzuki Foundation

So to help you save some cash and get the most flavour and nutrition out of your trip to the grocery store, I’ve created a list of my favourite seasonal foods for spring. I’ve even included reasons why I think they are so great and tips on how to prepare them. And just to push you out of your routine, I’ve chosen foods that most likely aren’t regularly on your grocery list. So if you’re feeling adventurous, toss these guys in your basket and take a trip to flavour town.

Dandelion Greens

Earthy, nutty and pleasantly bitter. Tastes similar to radicchio or endive.

Why You Should Eat Them

When eaten, the bitter qualities of dandelion greens stimulate receptors on the tongue and begin a chain of neuronal and endocrine events, also known as the “bitter reflex”. This reflex stimulates the function of the entire digestive system (liver, stomach, gallbladder, pancreas etc…) which then initiates the release of digestive juices. Basically, kickstarting your digestion to help you beat the bloats.

Ways To Eat Them

• Chomp on a handful of fresh greens before your meal for an instant digestive boost.
• If you don’t dig the bitterness, mix them in with your favourite greens in a salad and slowly increase their portion to build up your tolerance.
• Whip up a pesto!
• Quickly blanch them to reduce bitterness or sautée them with some fresh garlic, lemon and onions for a simple side dish.
• Toss them in your juicer.

Rhubarb

Tart, acidic and bitter but sweetens up nicely when cooked. These red stalky beauties take me straight back to my pie eating days at grandma’s. But be careful not to eat the leaves as they are toxic due to high levels of oxalic acid! 

Why You Should Eat It

They contain high amounts of a variety of minerals like iron, copper, phosphorous and potassium to help support strong bones. Even better, one cup of cooked rhubarb contains the same amount of calcium as one cup of milk!

Ways To Eat It

• Rhubarb and strawberries go hand in hand, but switch it up by pairing it with other seasonal fruits in your favourite crumble recipe. 
• Roast chunks of rhubarb with a touch of honey and add to salads like this scrumptious one from MarthaStewart.com
• Stew the rhubarb by cutting it into chunks and adding a touch of water and coconut sugar. Cook to the consistency of apple sauce and pour over yogurt, oatmeal or banana ‘nice’ cream.
• Add chia seeds to stewed rhubarb and allow to sit overnight for a simple, no-junk jam.
• Freeze rhubarb in chunks and toss in a blender with some strawberries and oats for a pie-like smoothie.

Wild Leeks (a.k.a- Ramps)

If a clove of garlic and an onion had a baby, it would be ramps.

* Warning: ramps may cause death breath and should be avoided if you are going on a first date, meeting with a close-talking comrade or plan on taking an elevator with a sexually desirable human.

Why You Should Eat Them

These pungent fellas are high in iron which plays an important role in oxygen delivery to cells, immunity and increased energy levels. They are also a great source of choline which acts as a neurotransmitter to support cognitive function.

Ways To Eat Them

• Both the leaves and bulbs can be eaten 
• Slice them up thinly and add to salads
• Pickle and enjoy all year round
• Swap them for basil in your favourite pesto recipe
• Toss them in a quiche
• Roast them with potatoes or add them to soup

Fennel

Crunchy texture similar to celery with a liquorice/anise flavour.

Why You Should Eat It

Fennel contains unique phytonutrients – rutin & quercetin which have powerful antioxidant capacities. These nutrients are especially useful in reducing symptoms of seasonal allergies, which are typically at their peak during spring. Coincidence? Mother Nature has your back?  You decide…

Ways To Eat It

• Sliced thinly in salads. Goes really well with lemon or orange based dressings.
• The bulb, stalks and leaves are all edible. Eatable. You can eat them all!
• Tomato fennel soup: sautee some fennel, garlic and onion until tender. Add a jar of diced tomatoes, 2 cups of water and simmer for 40 mins. Then blend and enjoy. 
• Roast them in coconut oil and some S&P for an easy peasy side dish.

Fiddleheads

Earthy & grassy, slightly sweet and similar to asparagus.

These curly critters are new growth shoots from fern plants. They are only available for a few short weeks every spring so snatch them up while you can!

Why You Should Eat Them

These rare beauties are truly one of nature’s superfoods. They’re a great source of vegetarian omega 3 fatty acids, b-vitamins and antioxidant powerhouse vitamins A & C. 

How To Eat Them

• MUST BE COOKED! Health Canada recommends boiling in water for 15 mins or steaming for 10-12 mins. Also, make sure to clean them very well before cooking.
• Once boiled, you can put them in an ice bath or in fridge to cool, then toss into salads
• Add them to stir frys or pasta dishes
• Sautée with garlic and some grass-fed butter or ghee. No need to get fancy, these guys are show-stoppers on their own.

Asparagus

Earthy, slightly sweet with a unique flavour all it’s own but taste similar to peas when eaten raw.

Why You Should Eat Them

Asparagus is a rich source of a unique prebiotic carbohydrate, Inulin, which plays an important role in supporting a healthy gut flora. Prebiotics are indigestible carbohydrates that feed probiotics (the beneficial bacteria in your gut). Feeding these good guys allows them to proliferate and plays an important role in optimizing digestion, increasing nutrient absorption and boosting immunity.

How To Eat Them

• Eat them raw. Use a veggie peeler to make pretty asparagus ribbons for salads. 
• Pickle ’em. They make the best companion for a spicy caesar on a summer patio. Errr, I meant salad. Put them on a salad…
• Quickly blanch then purée with your favourite fresh herbs, lemon and olive oil for a creamy, dairy-free salad dressing.
• Roast, pan sear or steam for a killer side dish. But please, pretty please don’t overcook them. A few minutes and your good. Any more and you’ll end up with mushy limp stalks.

Have another favourite way to eat these Spring time superstars? Did I miss your fave? Leave me a comment below!

Happy seasonal eating, kittens!

xo Heather