Although asparagus’s peak season is considered to run from April to May, in warmer climes, the green spears can appear as early as February. Asparagus contains an impressive 114% of recommended daily allowance (RDA) per 1 cup serving of vitamin K, which is vital for bone health, and nearly 66% RDA of folate, which helps sustain a healthy cardiovascular system. It can be eaten either hot or cold, used as an ingredient in salads or as an accompaniment to meat or fish.

Fortunately, we can now enjoy avocado pretty much all year round; however, they’re considered a spring fruit on the West Coast and a fall fruit in Florida. Avocado is crammed with oleic acid, a monounsaturated fat (a ‘good fat’) that is thought to increase levels of high-density lipoprotein (HDL). The beauty about avocados is you can enjoy them in a number of ways, but they’re particularly yummy with a dash of lemon and pepper.

Mustard leaves – whose season runs through the end of April – are notorious for their high vitamin K, A and C value. Mustard leaves are tangier than spinach, collards and kale, and have a sharp, peppery flavour that is enhanced with a sweet, mild vinegar. They will certainly liven up any salad or side dish.

Fennel is one vegetable that is only presented in the spring. It is a native of the Mediterranean and appears to be naturally sweeter and more aromatic in Italy than in other countries. Fennel is appreciated for its distinct licorice-like flavoring and contains a unique blend of phytonutrients – including the flavonoids rutin, quercitin, and various kaempferol glycosides – that make it a potent antioxidant.

Did you know that watercress used to be known as ‘scurvy grass’? Not the most appealing of names, however, during the 18^th and 19^th century it was a reliable, natural cure from coughs to stress. Today, watercress is still a fantastic source of vitamins A, B1 and B6, C, E and K and also contains ample iron, calcium, magnesium and zinc. It can be used in a variety of ways; from soups to salads; to a more traditional garnish for game.

Although many people have a love/hate relationship with radishes, they are a uniquely tasty, spring vegetable. The beautiful little red and white bulbs are packed with vitamin C, which serves as both an antioxidant and anti-inflammatory and also serves as an excellent source of potassium, which is important for kidney and blood health. Like many sharp vegetables, radishes turn creamy and mild when you roast them.

Admittedly, celeriac isn’t the most attractive veggie on the block; however on this occasion personality outweighs aesthetics. Celeriac is jam-packed with vitamin C, vitamin K, phosphorus, potassium, vitamin B6, magnesium and manganese, which are essential for blood health. Its celery essence helps add flavour to soups and stew, as well as supporting role in casseroles and baked dishes.

Artichokes have been closely connected with promoting liver health, as well as staving off arteriosclerosis, gout, and migraine headaches. Impressed? Well, you should be. Although artichokes are popular with our customers, the ongoing joke is that you end up with more left on your plate than when you started eating!