25 Seasonal PNW Fruits and Veggies You Should Try This Spring

Spring is in the air. Here in the Pacific Northwest, that means April (and May and June) showers, an explosion of tulips and the dreaded Juneuary. But even our gloomy weather can’t stop spring from springing in one of its most celebrated ways: growing some delicious seasonal produce.  

Whether you want tips for including more veggies into your daily meals, recipes to mix up your meal prep, or just a guide to which locally grown produce is in season, we’ve got you covered.

Vegetables and fruits in season during April, May and June

You should try to eat at least 2 ½ cups of vegetables and at least 2 cups of fruit each day. And if some of that produce is in season, even better. 

“Eating in-season fruits and vegetables typically ensures peak freshness, great flavor, and the best nutritional value. They’re also often more affordable than out-of-season produce,” Amanda Li, RDN, a dietitian who works with patients at University of Washington Medical Center – Montlake.

And between grocery stores, farmers markets and local farm stands, and community-supported agriculture (CSA) subscriptions, there’s no shortage of places to get your hands on fresh, seasonal produce.

If you want to fill up on seasonal produce to meet your fruit and veggie goals, we’ve got you covered. Here are some great options that are all grown right here in the PNW, along with when they’re in season:  

• All spring: Beets, carrots, turnips
• April: Baby bok choy, mustard greens, spinach
• April-May: Mizuna, rapini (Chinese broccoli), sunchokes
• April-June: Asparagus, radishes, rhubarb
• May: Arugula, beet greens, chard, collard greens, escarole, leaf lettuce, snap and snow peas, turnip greens
• May-June: Pea vines, strawberries

If you don’t have access to a farmer’s market, don’t fret. While fresh produce may be more flavorful, it isn’t necessarily healthier than frozen, canned or dried produce. (Unless those canned green beans you’re thinking of buying have lots of added salt.)

True, sometimes non-fresh produce has some nutrient loss, but that can happen with fresh stuff too, surprisingly. It’s often picked before it’s ripe, and it may ripen more quickly during transport or in a store than it would have on the tree or bush, which means it might be past peak quality once it reaches you. Additionally, the longer it sits on shelves or in your refrigerator, the more nutrients it loses.  

“Most importantly, the key is simply to eat more fruits and vegetables — whether they’re freshly picked, store-bought, frozen, canned or dried,” Li says. “Since some nutrients are better preserved in raw form while others become more bioavailable through cooking, the best approach is to eat a mix of both raw and cooked fruits and vegetables.” 

How can I eat more fresh vegetables every day?

Fresh fruit is the most straightforward to eat: simply give it a good rinse and take a bite. Some veggies are also great raw, like greens in a salad or carrots with hummus for dipping, but others are more appetizing when cooked.  

If you struggle to find ways to add vegetables to your meals, Li has some recommendations:  

• Roast veggies for extra flavor
• Add fat (like olive oil, butter, ghee or Tadka), cheese or seasonings to make them tastier
• Incorporate them in dishes you already love, like adding spinach to your favorite soup recipe
• Make or buy veggie-based sauces and dips, like pesto, chimichurri, salsa Verde and baba ghanoush
• Try chips made from veggies, like kale or sweet potato
• Add spinach or cauliflower to smoothies, which boosts nutrition without altering the flavor too much

Looking for more inspiration? Try these recipes from Fred Hutch’s Cook for Your Life recipe collection:  

Collard greens

• Collard Greens and White Bean Soup — this comforting soup uses collard greens, potatoes and carrots. 
• Green Aglio e Olio Spaghettini — you can also add collards to pasta.

Spinach  

• Peanut Butter and Banana Smoothie — throw a couple of cups of spinach in this filling smoothie.
• Nourish bowl — or toss it in a grain bowl with fresh fruits and vegetables.

Asparagus

• Roasted asparagus — you don’t need to do much to make fresh asparagus shine.
• Asparagus and Ricotta Tart — if you’re feeling more ambitious, try this savory tart.

Bok choy

• Stir-Fried Bok Choy and Red Pepper — throw it in the wok for a quick, delicious meal.  
• Steamed Bok Choy with Miso Lime Sauce — or spruce it up with this creamy sauce.

Snap peas

• Peas-in-a-Pod Salad — snap peas make for a perfectly crunchy salad.
• Vegetable Miso Soup — or you can cook them in a soup.

Rhubarb

• Rhubarb and Ginger Crumble — rhubarb goes great in a quick dessert like a crumble.
• Rhubarb Orange Refresher — or infuse it in a tasty beverage.

“Taste preferences evolve over time, so keep an open mind and experiment with different preparations,” says Li.