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Photo:Ali Redmond
Ali Redmond
The 8 Best Budget-Friendly Fruits & Vegetables to Buy in Spring
1. Papaya
If March has you feeling like you need a dose of sunshine in plant form, then grab a papaya the next time you’re at the store.Papayasare only available for a few months a year, so get them while they’re in season, recommendsDiana Mesa, RDN, CDCES, founder of En La Mesa Nutrition. Papayas are rich in vitamins A and C, potassium and fiber, and they have a delicious and unique flavor that goes great in smoothies, oats and yogurt or can be enjoyed on their own, says Mesa.
Papayas can be eaten green or ripe. For dishes like green papaya salad, you’ll want to choose a firm, green fruit, says Mesa. If you’re looking for a sweet, ripe papaya, it will be mostly yellow with maybe a few green spots on it and a bit soft to the touch—but not mushy, a sign that it’s overripe.
How to Cut Papaya
2. Green Peas (Fresh)
If you’ve ever hadfresh green peas, then you know they’re a delicious spring food that can’t be missed! The little peas are sweet and crisp, providing the perfect pleasantly grassy pop to everything, from salads to stir-fries. Fresh peas are an affordable plant protein, saysKrystal Dunham, M.S., RDN, owner of The Mother Road Dietitian. Plus, they supply about 9 grams of filling, digestion-friendly fiber per 1 cup cooked, according to theUSDA.
Dunham recommends blitzing fresh peas in a food processor along with garlic, lemon juice, Parmesan cheese, olive oil, salt and pepper to use as a spread on sourdough toast. Or spring forward withPea SouporQuinoa with Peas & Lemon.
3. Yu Choy
Yu choy or choy sum is also known as Chinese flowering cabbage. It’s a type of Chinese cabbage that grows as tender green-leafed stalks and is a part of the cruciferous family of veggies. This makes yu choy rich in antioxidants and compounds with potentialanti-inflammatory and anti-cancer properties, saysCindy Chou, RDN, a chef and nutrition expert specializing in East Asian cuisine and founder of The Sound of Cooking.
Chou loves to enjoy yu choy at peak season—which is spring for most parts of the U.S.—when the stems are sweeter than usual. Preparing it is also simple, says Chou, adding that yu choy leaves are smooth and easy to wash. Slice bunches to add to stir-fries, or chop and toss into soups during the last five minutes of simmering.
4. Mushrooms
Mushroomspack serious flavor, especially in vegetarian dishes that can often lack savoriness. Whether fresh, frozen, canned or dried, mushrooms add a nice richness to dishes thanks to the natural glutamate they contain, says chef and registered dietitianTessa Nguyen, RD, founder of Taste Nutrition Consulting. Glutamate, also called glutamic acid, is an amino acid in mushrooms that helps contribute to their distinctive umami flavor. “With so many different varieties, mushrooms offer a variety of textures and flavor profiles, which makes them fun to try in different recipes,” she says.
5. Leafy Greens
The hearty leaves of kale and collards are delicious, but spring brings with it the tender sweetness of spinach andwatercressand bright bitterness of arugula and endive. They’re also nutritious, says plant-based expertVandana Sheth, RDN, CDCES. “These leafy greens are low in calories, but packed with nutrients, including vitamins A, C, E and K, and minerals like iron and calcium,” she says. What’s more, green leafies supply antioxidants that counter cell-damaging oxidative stress. Sheth recommends enjoying leafy greens raw in salads and smoothies or cooked as a quick side dish. Some ideas for standout sides? TryWatercress with Rice Wine-Oyster Sauce,Creamed SpinachorHerb & Arugula Salad with Balsamic Vinaigrette.
Bottom Line
The month of March is a great time to stock up on spring produce. Fill your cart with papaya, fresh green peas, yu choy, mushrooms and leafy greens and enjoy these foods at their peak of freshness. Each is packed with a variety of nutrients to help fuel the longer, warmer days.
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