Your April produce guide: The fruits and vegetables in season right now, from arugula to strawberries

Spring has officially sprung, and with it comes more fresh in-season fruit and veggie options to add to your produce drawer. Eating foods that are “in season” (aka when produce is in its natural growing cycle) not only tastes more flavorful, but it’s also better for you and the environment too. In-season foods are often more nutrient-dense, with higher vitamin and antioxidant content; they also tend to be cheaper and have a smaller carbon footprint because they don’t need to travel long distances to get to your grocery store.

In April, we can still expect to see the citrus fruits that were in season last month, such as oranges, lemons and grapefruit. Here’s what else is new:

Carrots

Mark your calendar for International Carrot Day on April 4! This cool-season crop is the sixth most consumed fresh vegetable in the U.S., and while peak harvests are in the spring and fall, spring carrots in particular have an extra-sweet flavor.

Nutritional profile:

One carrot has:

• 16 calories

• 0.4 g of protein

• 0.1 g of fat

• 3.8 g of carbohydrates

• 14 mg of calcium

• 0.2 mg of iron

• 108.1 mg of potassium

Health benefits:

Carrots are rich in beta-carotene (vitamin A), fiber and vitamin K — and as your mom probably told you, they’re associated with better vision and can even help protect your skin from UV damage (although it’s not a substitute for sunscreen).

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Amy Goodson, a registered dietitian, tells Yahoo Life you can enjoy carrots raw with hummus, roasted for a caramelized side dish, shredded into salads or blended into soups. Here are some other suggestions:

Radishes

While you can find radishes year-round, April to May is peak season for this crunchy, colorful vegetable. And if you’re wondering why they have a bit of a kick, it’s because they’re related to wasabi — a type of Japanese horseradish.

Nutritional profile:

One medium-size radish has:

• 0.7 calories

• 0 g of protein

• 0 g of fat

• 0.2 g of carbohydrates

• 1.1 mg of calcium

• 0 mg of iron

• 10.5 mg of potassium

Health benefits:

Radishes are low in calories and high in vitamin C and antioxidants. They also contain cancer-fighting properties, and their high fiber content helps keep your digestive system running smoothly.

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Amy Kimberlain, a spokesperson for the Academy of Nutrition and Dietetics, tells Yahoo Life she encourages people to experiment with different ways of prepping radishes and other produce, like enjoying them cooked (roasted, sautéed or steamed) or raw in salads and even as on-the-go snacks. Goodson adds that radishes make an excellent addition to salads, tacos, grain bowls or even pickled “for a tangy topping.” Check out these other ideas:

• Radishes — “the French way.” Leave it to the French to understand that simple is often best. Just spread some butter on fresh, raw radishes and sprinkle with salt to enjoy radishes “à la française.”

• Whole roasted radishes. Pop them in the oven with some olive oil and minimal seasoning, and enjoy alongside chicken or salmon.

Strawberries

In most states, strawberries will begin to sprout up from April to June, with a few warmer states experiencing strawberry season even sooner. California and Florida produce most of the strawberries in the U.S., with California responsible for over 91% of the crop.

Nutritional profile:

5 large strawberries have:

• 29 calories

• 0.6 g of protein

• 0.3 g of fat

• 6.9 g of carbohydrates

• 14 mg of calcium

• 0.4 mg of iron

• 137.7 mg of potassium

Health benefits:

Strawberries are a popular fruit for a reason; in addition to being delicious, they’re packed with antioxidants and support heart, gut and brain health. One study showed that regular strawberry intake was associated with a 34% reduced risk of Alzheimer’s disease.

Check out these recipes:

Goodson recommends adding strawberries to yogurt, oatmeal, smoothies, or salads — “or use in homemade jams and salsas.” Try these strawberry recipes:

Rhubarb

Rhubarb may look like a veggie, but this tart, celery-like plant is actually a fruit that’s most plentiful in the spring and early summer. Roxana Ehsani, a sports dietitian, tells Yahoo Life it’s “perfect for making springtime desserts or adding to charcuterie boards.”

Nutritional profile:

One stalk of rhubarb has:

• 11 calories

• 0.5 g of protein

• 0.1 g of fat

• 2.3 g of carbohydrates

• 44 mg of calcium

• 0.1 mg of iron

• 146.9 mg of potassium

Health benefits:

Rhubarb is a good source of vitamin C and K, antioxidants and fiber. It was traditionally used for medicinal purposes such as treating fever, stomach aches and constipation, as far back as 5,000 years ago in ancient China. Just remember that while the rhubarb stalks you’ll find at the grocery store are safe to eat, the leaves can be toxic.

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From desserts to entree options, rhubarb is as versatile as it is delicious. Here are a few ideas:

• Make Ireland’s Roscommon Rhubarb Pie. Ireland has more culinary offerings than corned beef and cabbage or soda bread. Try this traditional rhubarb pie recipe for a seasonal treat.

• Indulge in a rhubarb and lime rickey cocktail. Move over, Bloody Mary; This gin-based cocktail makes good use of some rhubarb for a refreshing cocktail that’s both sweet and sour.

• Try some savory rhubarb dishes. Rhubarb isn’t all desserts (though those are definitely a favorite). These healthy and quick rhubarb recipes serve up some savory options, such as a pork and rhubarb skillet, and linguine with garlic, pepper and rhubarb.

Artichoke

March through May is peak season for artichokes — a vegetable that’s actually the flower of a thistle plant. If you’re in California, you’re in luck, with nearly 100% of U.S. artichoke produced in the Golden State.

Nutritional profile:

One medium artichoke has:

• 64 calories

• 3.5 g of protein

• 0.4 g of fat

• 14 g of carbohydrates

• 25 mg of calcium

• 0.7 mg of iron

• 343.2 mg of potassium

Health benefits:

Lisa Moskovitz, founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan, tells Yahoo Life that spring is the perfect time to enjoy artichokes — which “are the leading source of fiber in the veggie family.” One medium artichoke has about 10 grams of fiber, or about 40% of your recommended daily intake, which aids digestion and protects against heart disease. But that’s not all: Artichokes also have the highest amount of antioxidants of any vegetable, which are great for your immune system and skin.

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Artichokes can be “added to a bowl with sauteed spinach, full-fat Greek yogurt, chopped garlic, grated Parmesan cheese, salt and other seasonings for a yummy dip — or as a spread on whole grain toast,” Moskovitz says. Here are some other ideas:

• The artichoke basics. If you’re an artichoke novice, you may need a quick how-to on cutting and trimming the leaves to prep for cooking. Check out these easy instructions, as well as the basics on boiling, steaming or grilling.

• “The king of all party foods.” Who doesn’t immediately go for the spinach artichoke dip at parties? For a killer take on everyone’s favorite spread, try this recipe, which is ready in under an hour.

Arugula

Arugula (also known as “rocket” in Ireland and the U.K.) is technically part of the mustard family, and not a lettuce. Ehsani says you can expect to see more of it in April, along with other leafy greens like kale.

Nutritional profile:

One cup of arugula has:

• 5 calories

• 0.5 g of protein

• 0.1 g of fat

• 0.7 g of carbohydrates

• 32 mg of calcium

• 0.3 mg of iron

• 73.8 mg of potassium

Health benefits:

Arugula is considered a “superfood” because it’s full of nutrients, including phytochemicals, that may help prevent certain cancers. It’s also high in vitamin K, which promotes heart and bone health and helps with blood clotting.

Check out these recipes:

Ehsani suggests shaking up your salads by using arugula in place of lettuce. “It tastes delicious and has a peppery flavor that pairs well with a simple vinaigrette of lemon juice, olive oil, garlic and Parmesan shredded on top,” she says. Here’s what else you can try:

• The perfect topping. Arugula is an excellent pizza topper, but this arugula and prosciutto flatbread recipe is a great alternative to a whole pie. There are instructions on making your own dough, or feel free to buy readymade flatbread in a pinch.

• A peppery pasta. For a pasta dish with a bit of a peppery kick that can easily be whipped up on weeknights, try this creamy mushroom pasta by Yahoo Creator Giangi Townsend.

• “Sunshine in a bowl.” There are so many great arugula salad possibilities, but this arugula, grapefruit and avocado recipe — which Yahoo Creator Ale Graf calls “sunshine in a bowl” — is the perfect way to herald the start of spring.

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