by May is the perfect month to clean out and stock your fridge with the variety of fresh produce that late spring and early summer have to offer. The change to warmer and longer days allows plants to grow and thrive, and they are the ultimate “gift” for our tables. While there are plenty of great foods to stock up on in May, here are the top five, according to registered dietitians.
1. Radishes
How many times have you eaten a salad with sliced radishes and didn’t think much of them? Maybe you didn’t quite understand their crisp crunch or pop goodness? There’s no better time than now when they’re in season to add these zingy veggies to your grocery list. Besides being beautiful and tasty, they are also nutritious, says Rahaf Al Bochi, RDN, owner of Olive Tree Nutrition. Radishes are packed with nutrients like vitamin C, potassium and copper, and have been shown to have antimicrobial, anti-cancer and antioxidant properties, which promote overall health.
“Fresh radishes can be enjoyed on their own or in a salad, providing a crisp, crunchy, refreshing taste,” says Bochi. “Or they can be roasted in the oven for a sweet caramelized addition to your meals.” In more good news, radish greens are also an edible, nutritious food. Rahaf recommends tossing them in a salad or sautéing them with some garlic for a quick green dish. Need more inspiration? Check out these 11 Easy Radish Recipes.
2. Cherries
For the West Coast, May means the start of cherry season, says Melissa Renae, RD. If you are in the Midwest to the East Coast, you may not see the red rubies locally in your farmers market until early to mid-June. (So, sit tight – they’re coming!) Cherries are not only a delicious and beautiful food, but they have many nutritional benefits. First, a 1-cup serving of cherries provides 3 grams of fiber, which helps with everything from blood sugar control to gut and heart health. Cherries are also rich in antioxidants and anti-inflammatory compounds, says Renae, which are beneficial in preventing the development of chronic diseases, protecting against premature aging and improving heart health.
Renae suggests enjoying fresh cherries. Try them in hot or cold cereals, throw them into a smoothie or use as toppings for yogurt or desserts. We love the Cherry Sorbet and Easy Cherry Cobbler.
3. Morel Mushrooms
If you haven’t explored the mushroom section of your grocery store or farmers market, now is the time. Button mushrooms and portobellos are always around, but the mighty morel is where it’s at in May, says Grace Derocha, RD, spokesperson for the Academy of Nutrition and Dietetics. “Although their exact nutritional content varies,” says Derocha, “they are generally low in calories and fat and high in protein and fiber.” They also provide a range of vitamins and minerals, including vitamin D, zinc, copper and iron. In addition, morels contain antioxidants and are associated with potential anti-inflammatory and immune-boosting properties.
Enjoy sautéed morel mushrooms for pastas and soups, toss them into quiches or use as a topping for pizza. For those wonderfully cool spring nights that sneak in, serve this Wild Mushroom Soup with crusty bread.
4. Carrots
Although you can find carrots year-round, these orange-hued vegetables are at their sweetest in May, says Angel Planells, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Carrots contain beta carotene, a carotenoid that the body converts to vitamin A, Planells says, which can then be used for everything from supporting immune function to potentially protecting against certain diseases and cancers. According to Planells carrots—thanks to their nearly 4 grams of fiber per 1-cup serving (raw, chopped)—provide the added benefit of helping regulate bowel movements.
Smaller carrots tend to be sweeter, so enjoy them raw. Larger carrots can be thinly sliced for Sesame-Honey Carrot Ribbon Salad or cooked quickly to retain their crisp texture for dishes like stir-fries. Carrots are also delicious roasted, like these Maple Roasted Carrots, or cooked and pureed into dips.
5. Asparagus
This infamous spring vegetable is at its peak in May, so find bunches with firm stems and bright, firm tops to enjoy. Asparagus is a good source of vitamin C and fiber and a great source of vitamin K, says Chef Abbie Gellman, MS, RD. It is also a low-calorie food, with only 38 calories per 1 cup cooked.
Gellman recommends keeping things simple when cooking asparagus: “Toss with extra-virgin olive oil, salt and pepper and roast at 425°F for 20 minutes.” If you’re looking for other ways to enjoy asparagus, Gellman recommends frying or grilling. Finally, make sure to store asparagus properly to improve its longevity. “Just put it in a glass with some water and put a plastic bag over the top of the tips, then store in the fridge,” she says. It’s like a little bouquet of asparagus in your fridge!
Baseline
Enjoying food at the peak of freshness allows you to get the most out of it in terms of taste and nutrition. Asparagus, morel mushrooms, carrots, radishes and cherries are ripe and ready in most of the United States in May. Try the suggestions here, or explore our recipe library for more inspiration.
