Here's What's in Season in March with a March produce guide you can use as a quick reference guide when you visit your favorite Farmers Market!
It's the month of March and early spring has sprung! The good news is that with the colder months behind us, the start of spring means that new seasonal vegetables and sweet fruits are coming in season. This seasonal produce guide will help you choose some new additions for your meals and there are recipes at the end of this post to give you an idea for different ways to incorporate some of them in your meals! There's no shortage of fresh produce to help you with your goals including plenty of root vegetables like sweet potatoes and carrots, salad vegetables like fresh greens that are a good source of fiber, and many different fruits!
Shopping in season produce is a delicious way to support local farmers, the environment, and your health. Plus, it gives you a chance to try new and different seasonal recipes using seasonal food which vary depending on the time of year. While some produce is available year-round, many nutritious and tasty fruits and vegetables and other winter crops are at peak season in March.
As a dietitian, I love visiting the farmers market and getting intel from local farmers as to what's been harvested that week. This handy guide is great to bring to the market or grocery store with you! If you don't have a favorite market, here is a guide to Farmers' Markets in Austin.
Health Benefits of Seasonal Eating
Eating in-season fruits and vegetables 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 food ensures you will get a variety of fresh fruits and vegetables! Each month brings new options that contain different vitamins and minerals and gives you nutritional diversity throughout the year.
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!
Benefits of Seasonal Eating on the Local Economy
Purchasing local food like fresh 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.
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.
So without further ado, here is a list of What's in Season in March
What's in Season in Texas in March
From cruciferous vegetables and leafy greens to citrus fruits which are a great source of vitamins, there are some great options to add to your March menu and grocery list! Here is your March Produce Guide:
- Artichoke (fresh artichokes)
- Arugula
- Asparagus
- Basil
- Beets
- Bok Choy
- Broccoli
- Broccolini
- Brussels Sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Chard
- Cilantro
- Citrus Fruits (blood oranges, grapefruits)
- Collard Greens
- Dill
- Endive
- Fennel
- Greens (spring greens, kale, romaine, bibb, mustard greens, spinach)
- Hot House Cucumbers
- Kiwis
- Kohlrabi
- Mangos
- Mushrooms
- Parsnips
- Radishes
- Rhubarb
- Rutabega
- Scallions (also known as green onions or spring onions)
- Shallots
- Sweet Potatoes
- Turnips
- Yukon Gold Potatoes
- Winter Squash
Seasonal Recipes for March
March is a good time to visit the local markets because it's growing season for so many options to create a healthy meal with things like cruciferous vegetables and citrus fruits! Whether you are hosting an event or are looking for tasty recipes that make a great addition for your weekly meal planning, I hope you enjoy these recipe ideas!
Green Pasta Sauce with Spinach
This creamy Green Pasta Sauce is comfort in a bowl and so quick & easy to make! The best part is that it's made with nutrient-rich ingredients like green spinach, fresh basil, parmesan cheese, and green peas which are rich in plant protein - a delicious way to get in your greens!
Dietitian Tip - Frozen green peas for a budget-friendly ingredient to keep on hand! Adding green peas to recipes like this green sauce for pasta doesn't just add depth of flavor, it's also a great way to get a lot of nutrition. Just one cup of green peas contains 8 grams of plant protein, 7 grams of dietary fiber, 354 mg potassium, 96% of your daily value for vitamin C, and 11% of your daily value for iron.
Green Goddess Chicken Salad Wrap
As a dietitian, this Green Goddess Chicken Salad Wrap is one of my favorite ways to get in protein and lots of nutrition at lunchtime! It comes together in about 10 minutes and is SO tasty with a creamy Green Goddess dressing made from fresh herbs. I hope you enjoy it as much as I do. 😊
Dietitian Tip - Eating a balanced lunch that contains protein, complex carbohydrates, and healthy fats and helps you meet your percent daily value for several nutrients is a great way to ensure you feel satisfied! It can help decrease late afternoon cravings and also supports hormone health. This Green Goddess Chicken Salad Wrap is a balanced option for a satisfying lunch. 😊
Ground Turkey & Black Bean Stuffed Sweet Potatoes
These Turkey Stuffed Sweet Potatoes are an easy weeknight meal you can meal prep in advance! Make the delicious filling in a skillet while the sweet potatoes roast in the oven. Then stuff the potatoes, top them with cheese, and throw them back in the oven until the cheese is bubbly and melty.
Dietitian Tip - it seems basic, but it's so easy to forget that when it comes to sticking with healthy eating, having go-to foolproof dinners like these stuffed potatoes on your recipe rotation is so helpful. Especially on busy days. 😊
Carrot Cake Overnight Oats
These Carrot Cake Overnight Oats are perfectly spiced with all the flavors of carrot cake! It's a healthy breakfast option that you can meal prep the night so it'll be ready for you the next morning! Made with grated carrots, rolled oats, chia seeds, and a splash of milk. Top it off with walnuts and golden raisins or chopped dates.
Dietitian Tip - Did you know that oatmeal contains a dietary fiber called beta-glucan? Beta-glucan may help lower cholesterol levels, can help support your digestive system, and stabilize blood-sugar levels. Just a half cup of oats contains around 15% of your daily fiber intake for the day and 5 grams of protein. These overnight oats are a delicious way to nourish your body with care and stay full and satisfied until your next meal.
Broccoli Egg Bake with Cottage Cheese
This perfectly fluffy Broccoli Egg Bake with Cottage Cheese, Red Peppers, and Potatoes is a delicious & easy breakfast option for the holidays! It all comes together in one baking dish. Prep it in advance and breakfast will be waiting for you in the morning! 😊
Dietitian Tip - Breakfast has been shown to decrease cravings throughout the day, improve energy levels, and reduce risk of chronic illnesses. A perfect way to ensure you'll start the day with a nutrient-rich breakfast is to prep it in advance! Options like this broccoli egg bake are perfect to make and enjoy throughout the week.
In Conclusion
Using seasonal fruits and vegetables is a great way to nourish your body, protect the planet, and support local farmers and businesses in your community. In February in North America, it's a great time to buy local produce for healthy recipes to give your nutrition a good start at the beginning of the year!
Whether you shop at local farmers' markets, local grocery stores, or online market, look for some of these fruits and vegetables that are in season in January 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
Looking for More Seasonal Produce Guides?
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