As spring blossoms into full swing, May brings a colorful bounty of fresh, nutrient-rich produce that’s perfect for revitalizing your meals. With longer days, warmer weather, and farmers’ markets bursting with life, it’s the ideal time to refresh your plate with ingredients that support energy, digestion, and immune health.
This article features a healthy, easy-to-make recipe using some of May’s best seasonal stars—including asparagus, radishes, arugula, peas, and strawberries—all combined into a vibrant Spring Harvest Salad with Lemon-Honey Vinaigrette.
Why Eat Seasonally in May?
Eating seasonally isn’t just trendy—it’s smart for your health and the environment. Seasonal produce is:
- Fresher and more flavorful
- Higher in nutrients (because it’s harvested at peak ripeness)
- More affordable
- Environmentally friendly, as it supports local farms and reduces shipping emissions
May’s seasonal ingredients are full of vitamins, antioxidants, and fiber, which support digestion, heart health, and glowing skin.
Recipe: Spring Harvest Salad with Lemon-Honey Vinaigrette
Ingredients (Serves 4)
For the Salad:
- 1 bunch asparagus, ends trimmed and cut into 1-inch pieces
- 1 cup sugar snap peas or fresh peas, blanched
- 4 cups arugula (or mixed spring greens)
- 4–5 radishes, thinly sliced
- 1 cup strawberries, hulled and sliced
- ¼ cup feta cheese (optional)
- ¼ cup toasted almonds or sunflower seeds for crunch
- 2 tablespoons chopped fresh mint or basil (optional)
For the Lemon-Honey Vinaigrette:
- ¼ cup extra virgin olive oil
- Juice and zest of 1 lemon
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- Salt and freshly cracked pepper to taste
Instructions
- Blanch the asparagus and peas: Bring a small pot of salted water to a boil. Add asparagus and peas and cook for 2 minutes. Drain and immediately transfer to an ice water bath to preserve their bright color and crunch. Drain again and pat dry.
- Make the vinaigrette: In a small bowl or jar, whisk together lemon juice, zest, honey, Dijon mustard, salt, and pepper. Slowly drizzle in olive oil while whisking until emulsified.
- Assemble the salad: In a large bowl, combine arugula, asparagus, peas, radishes, and strawberries. Toss lightly with the vinaigrette.
- Top and serve: Garnish with feta, nuts/seeds, and fresh herbs if using. Serve immediately and enjoy the taste of spring!
Nutritional Highlights
This salad isn’t just pretty—it’s a nutritional powerhouse.
- Asparagus: High in folate, fiber, and vitamin K; supports detoxification and digestion.
- Radishes: Rich in vitamin C and compounds that support liver health.
- Peas: Offer plant-based protein, iron, and B vitamins.
- Strawberries: Packed with antioxidants like vitamin C and anthocyanins for skin and heart health.
- Arugula: A cruciferous leafy green loaded with calcium and natural detoxifying compounds.
- Olive Oil & Nuts: Heart-healthy fats that support satiety and nutrient absorption.
💡 This salad is gluten-free, vegetarian, and can easily be made vegan by omitting the feta or using a plant-based alternative.
Tips for Customizing the Recipe
- Make it a meal: Add grilled chicken, salmon, or chickpeas for extra protein.
- Swap your greens: Use spinach, baby kale, or lettuce if arugula isn’t your favorite.
- Change the fruit: Try blueberries, oranges, or cherries for variety.
- Meal prep tip: Keep vinaigrette separate and toss just before serving to prevent sogginess.
Savor the Season
May is a celebration of color, life, and growth—and your plate should reflect that. By incorporating seasonal produce into your meals, you not only nourish your body but also align with nature’s rhythm.
This Spring Harvest Salad is a simple yet powerful way to embrace the season’s gifts. Whether enjoyed as a light lunch, a dinner side, or a picnic staple, it’s a delicious reminder that healthy eating can be joyful, fresh, and satisfying.
