Here's What's in Season in May with a seasonal produce list you can use as a quick reference guide when you visit your favorite Farmers Market! It's officially May and warmer weather is in full swing here in Austin, Texas. If you don't have a favorite market, here is a guide to Farmers' Markets in Austin.
While some produce is available year-round, many delicious fruits and vegetables are at peak season in early spring to late spring.
As a dietitian, I love visiting the farmers market and seeing what's been harvested that week. Shopping in-season produce is a great way to support local farmers, the environment, and your health! Plus, it gives you a chance to try new and different nourishing recipes using seasonal ingredients which vary depending on the time of year.
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Health Benefits of Seasonal Eating
Eating the fruits and vegetables that are in season where you live often means eating them right after they are harvested or picked. This allows them to ripen naturally on the plant until they are ready to eat which ensures peak flavor and nutrition. Freshly harvested fruits and vegetables are higher in vitamins, minerals, and antioxidants than those that have been transported or sitting on a grocery store shelf for a long time.
Seasonal eating ensures you will get a variety of fresh fruits and vegetables throughout the year. Each month brings new options that contain different vitamins and minerals and gives you a nutritional variety throughout the year.
Environmental Benefits of Eating Seasonally
By eating seasonal fruit and veggies, you can decrease your carbon footprint. This is because the transportation process to get produce around the globe uses all different kind of vehicles from shipping trucks to boats. There is a large amount of gas and carbon emissions in the process of the transportation of food.
Benefits of Seasonal Eating on the Local Economy
Purchasing produce at peak season from your local farmers market is a great way to support local farmers and food producers in your area. It also supports the local economy where you live! The money spent there is invested in other small businesses in the community.
Your best bet for seasonal eating is to shop at local farmers' markets. It will vary depending on the weather and environment where you live.
So without further ado, here is a list of Spring produce that it's season in Texas for the month of May
What's in Season in May in Texas
- Fresh Apricots
- Artichokes
- Arugula
- Fresh Asparagus
- Basil
- Beets
- Blackberries and Blueberries will start to come in season at the end of May
- Bok Choy
- Broccoli
- Cantaloupe
- Carrot
- Cauliflower
- Celery
- Cilantro
- Cucumbers
- Dill
- Endive
- Fennel
- Figs
- Fresh Greens (leafy greens including Spinach, Kale, Lettuce)
- Honeydew
- Grapefruit
- Green Onions
- Green Beans
- Kiwi
- Leeks
- Mango
- Mint
- Nectarines
- Oregano
- Onion
- Papaya
- Parsley
- Parsnips
- Peaches
- Plums
- Potatoes/Sweet Potatoes
- Radish
- Rhubarb
- Sweet Corn
- Squash
- Strawberries
- Tomatoes
- Turnips
- Zucchini
Seasonal Recipe Ideas using What's in Season in May
Let's take a deeper dive into some recipe inspiration using different varieties of fruits and veggies on this seasonal produce guide!
Fruits
From berries to melons, sweet peaches and mangoes, there are plenty of fresh fruits in season during the Spring months in Texas!
Strawberries
Recipe for Strawberry Overnight Oats
I recently went strawberry picking with my sister, nieces, and nephew at a local farm called Sweet Berry Farm. Once we were done, I had more juicy strawberries than I knew what to do with! So I decided to make one of my favorite overnight oats recipes - Strawberry Overnight Oats. If you have some sweet strawberries laying around or see them at your farmer's markets or the grocery store, you have to give these creamy overnight oats a try!
Add strawberries or other summer berries to Chia Pudding, another healthy breakfast option that is high in dietary fiber for gut health, plant-protein, and many other nutrients.
A satisfying and creamy treat made with just 4 simple ingredients to power you through the day. It’s no wonder “chia” means “strength” in the Mayan language! Chia seeds have many health benefits including glowing skin.
Learn more about the Health Benefits of Chia Seeds.
Peaches
Use up in-season fruits by making a fruit salad with vibrant colors! Combine strawberries, peaches, tropical fruits and cantaloupe. Add fresh basil, honey, and lime juice on top!
Mango
A mango chia smoothie with mango, chia seeds, greek yogurt and almond milk for a creamy and nourishing snack on a hot summer day.
Mango Pico de Gallo makes a great addition to Shrimp Tacos or Fish Tacos with Avocado Slaw. Or serve it with corn chips as an appetizer!
Cucumbers
Recipe for Mediterranean Bowl with Quinoa Salad
Use diced cucumbers in a Mediterranean Bowl. It's a recipe loaded with fresh flavors and nourishing ingredients popular in the notoriously healthy Mediterranean diet. Cherry tomatoes, crisp cucumbers, and sweet onions on a bed of spinach and fluffy quinoa. Everything is mixed with roasted chickpeas, a lemon yogurt tahini dip and homemade hummus.
Your taste buds will thank you (and so will your body!) down to the last bite. This may just become your new favorite recipe for a plant-based meal
Recipe for Cucumber Pepper Salad with Cherry Tomatoes and Creamy Avocado
This quick and easy Cucumber and Pepper Salad went viral on TikTok for a reason -- it's crisp, refreshing, and an unbeatable balance of spicy and sweet.
A perfect combination of mini cucumbers, sweet peppers, chili oil, ginger salad dressing, and Everything But the Bagel Seasoning with freshly squeezed lime juice squeezed on top. It comes together in just 5-10 minutes!
Root Vegetables
Root vegetables are plants whose roots are the edible portion. In other words, the part of the plant we eat is the part grown underground. Root vegetables that are in season in May include carrots, potatoes, onions, beets, and turnips. Here are some ideas for incorporating them into recipes!
Carrots
A versatile veggie that many people enjoy raw and cooked. Carrots provide beta carotene that support eye health and fiber for a healthy gut. Dip it in homemade hummus or roast it up with other seasonal vegetables.
Recipe for Crispy Roasted Carrots and Cauliflower with Fresh Parsley and Lemon
Both carrots and cauliflower are in season so what better time to roast them up together for a nourishing side dish? This recipe is my favorite way to season them! In the last few minutes of cooking, brighten them up with a squeeze of fresh lemon and parsley. Roast a batch and serve with Air Fryer Salmon Bites or your protein of choice!
Beets
Love them or hate them, beets are one of my favorite seasonal ingredients in May and I enjoy both purple and golden beets! Beets contain antioxidants that can help fight inflammation and can be eaten cooked or raw, usually in a smoothie.
Recipe for Arugula and Beet Salad with Goat Cheese
Use this step-by-step tutorial to roast beets for this salad in the oven. Beet and Arugula Salad with Goat Cheese is one of my favorite salads. A colorful and vibrant combination of flavor with earthy beets, peppery arugula, and creamy goat cheese topped with a simple homemade balsamic vinaigrette.
And don't throw away your beet greens! Use them in egg scrambles or saute them with sea salt, fresh peas, collard greens, and spring onions and serve them as a side dish.
Potatoes
Potatoes contain fiber, potassium, vitamin B6 and vitamin C! All different varieties of potatoes are in season in May including red potatoes, yellow potatoes, and sweet potatoes.
Recipe for Slow Cooker Chicken, Red Potatoes, and Green Beans
This recipe uses red potatoes, green beans, and chicken breast dressed with a sauce made of olive oil, lemon juice, garlic, and a spice blend. A great example of how sometimes keeping things simple is the best way to get a nourishing and delicious meal on the table that the whole family will enjoy!
Recipe for Air Fryer Sweet Potato Cubes
Spring is a good time to make crispy sweet potatoes in the air fryer. These tender Air Fryer Sweet Potato Cubes are a perfect side dish or snack for a busy weekday and the best way to cook sweet potato quickly.
Crispy on the outside, tender on the inside, and just the right ratio of spices to add flavor without overpowering the natural sweetness of the potato.
Leafy Greens and Fresh Herbs
Both leafy greens and fresh herbs are high in antioxidants that decrease free radicals and reduce oxidative stress in the body. A recent study published in Nutrients linked fruit and vegetable intake to a decrease in symptoms of depression, landing them a top spot in the list of top 10 foods for mental health.
Spinach
Spinach contains vitamin C, vitamin K, magnesium, iron, and vitamin B6. It's easy to add to smoothies and salads!
Recipe for Copycat Starbucks Egg White Bites
Did you know you can make Starbucks Egg White Bites at home? 10 minutes of prep and 30 minutes in the oven is all you need to make a high-protein breakfast ready for the week!
Egg whites are mixed with creamy cottage cheese, Monterey Jack and feta cheeses, chopped spinach and roasted bell peppers.
Spring Salad
Get your daily dose of vitamin K by combining your favorite spring greens including spinach, kale, or spring mix and top it with grilled chicken, homemade Sesame Ginger Dressing, your favorite grain, and fava beans or chickpeas.
Dill
Recipe for Dill Pickle Popcorn
If you are a pickle lover, you have to whip up some Dill Pickle Popcorn for a great snack to have on movie night with the family!
It's a combination of savory popcorn seasoned with dill weed, garlic powder, salt, and a spritz of pickle juice (yes, I said pickle juice) for the perfect pickle flavor.
This easy snack has no artificial flavors, is low in calories and high in fiber. Plus, it’s so much fun to make and ready in 10 minutes! All you need is a few ingredients and a heavy bottomed pot.
Basil
Make Green Pasta Sauce by blending spinach, green peas, fresh parmesan, garlic, olive oil and fresh basil. Pour it on top of chickpea pasta or cold pasta salad! One of the tastiest ways to enjoy spinach and basil.
Mint
An Apple Cucumber Smoothie with Mint is a refreshing way to start your summer days! Add spinach or kale for even more seasonal ingredients.
Parsley
Smashed avocado toast with fresh dill, parsley, and hard-boiled egg is one of my absolute favorite breakfast recipes. Serve it up on a slice of hearty sourdough bread!
Cruciferous Vegetables
Cruciferous veggies include broccoli, cauliflower, cabbage, radishes, turnips, and brussels sprouts. They are high in fiber and antioxidants which have a beneficial effect on hormones, overall health and play a role in decreasing oxidative stress in the human body.
Broccoli
Broccoli is a versatile vegetable that contains vitamin C, vitamin K, and folate! Steam or roast it and add it to a grain or rice bowl or chop it up in a salad.
Cauliflower
Freeze cauliflower and add it to a Blueberry Spinach Smoothie! Cauliflower is one of the easiest ways to add nutrition including plenty of vitamins C and B6 and you can't even taste it in smoothies.
In Conclusion
Using seasonal produce is a great way to nourish your body, protect the planet, and support local farmers and businesses in your community. Whether you shop at local farmers' markets, a grocery store, or online market, look for some of these fruits and vegetables that are in season in May and get in the kitchen to try out a new recipe! 😊
And remember, if you live in a place without access to seasonal produce, getting the nourishment you need comes first. Eating frozen or canned fruits and vegetables are a great way to add nutrition to your daily intake, too.
References: Texas Real Food, Texas Farmers Market, Farm to Table TX, University of Maryland Medical System, Seasonal Food Guide, WebMD
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