Make a Fresh Start with Spring Foods

April 10, 2023

Seasonal produce will depend on the area because of climate and growing conditions.  It all depends on the food, when and where they harvest that food. Nutritional values are generally the same across frozen, fresh or canned fruits and vegetables.  


Seasonal Produce Guide

Make a goal of picking one seasonal fruit and one seasonal vegetable to purchase or find.  Then select a recipe that builds on that.  Or use the list below.  Here are three foods that are in season right now:







5 Minute Preparation: dip fresh baby carrots in hummus, spinach greek yogurt dip or white bean dip.  

5+ Minute Preparation: see recipe for a great easy side dish.  Use honey or brown sugar to bring out the carrot sweetness. 



Glazed Carrots

Freshness Tip: You can cut and peel carrots up to 3 days before you plan to cook them.






5 Minute Preparation:  blanch a medium bunch of asparagus and toss with 2 tablespoons olive oil, 2 tablespoons freshly grated parmesan cheese, 1 tsp fresh lemon juice.

5+ Minute Preparation:

Asparagus with Roasted Red Peppers 

Freshness Tip: To make your asparagus last longer, cut off one inch of the stalks at the bottom and put the asparagus upright in a glass jar and a little bit of water.






5 Minute Preparation: add sliced apricots to a chicken salad sandwich, top your morning oatmeal, add to a vanilla protein drink and blend.


5+ Minute Preparation: 

Apricot-Sage Chicken with Carrots

Freshness Tip: If you don’t eat apricots within a few days in the fridge or room temperature, then wash, dry, slice and freeze in a air tight bag.







When stored properly, foods remain safe and retain their quality, nutrients and flavor or longer. Be sure to store foods in the right container, at the right temperature and for the right length of time. Proper food storage will reduce your risk of food poisoning and also stretch your wallet since your food won’t spoil as quickly.

The Author

Laura Cason, B.S., R.D., L.D.N.

Laura has a Bachelor of Science in Nutrition from Kansas State University. She did her Dietetic Internship at Loyola University Chicago. She is a Certified Diabetes Care and Education Specialist. She is a Licensed Dietitian in Illinois and a Registered Dietitian and Nutritionist. Laura is a former marketing professional turned Registered Dietitian with a heightened passion for helping others. She has extensive experience working with clients seeking assistance with weight. With a background in the corporate setting, she has can empathize with those who work in these environments which often come with stress highs and lows. She helps her clients understand how to eat in order to feel good, boost energy, and be comfortable without restriction or obsessing. Laura believes in forming a partnership with her clients providing them with the tools to succeed and accountability to increase success rate. In her spare time, Laura enjoys cooking, working out, traveling, and beach volleyball.

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