March Seasonal Eating Guide (with Recipes!)

By: Camille Marie Nutrition


Produce in Season in March (Recipes Included)


Can you believe it’s almost spring?! Neither can I. But the change from winter to spring means big shifts in seasonal produce, so I’m here for it!


If you’re a regular at your local farmers' market, you may notice some new fruits and vegetables that haven’t been there in previous months as we shift from winter into spring. Today we’ll be talking about March seasonal produce.


This guide can serve as a grocery shopping list, the menu for what to pick up at the farmers' market, or a recipe guide! Whichever way you choose to use this March seasonal eating guide, I hope it leaves you feeling inspired to shake up your routine and try some new foods! Let’s get into it.


March produce:


Asparagus


Asparagus is known for being highly nutrient-dense while also low in calories. It’s especially high in vitamin K, folate, and fiber making it beneficial for bone health, cell growth, and healthy digestion.


According to Healthline, half a cup of cooked asparagus contains:

  • Calories: 20

  • Protein: 2.2 grams

  • Fat: 0.2 grams

  • Fiber: 1.8 grams

  • Vitamin C: 12% of the RDI

  • Vitamin A: 18% of the RDI

  • Vitamin K: 57% of the RDI

  • Folate: 34% of the RDI

  • Potassium: 6% of the RDI

  • Phosphorous: 5% of the RDI

  • Vitamin E: 7% of the RDI

Here are some asparagus recipes to try!

Perfect roasted asparagus (can omit the parmesan to make the recipe dairy-free)

Lemon-garlic sauteed asparagus

Vegan risotto with miso and spring vegetables


Avocado



Avocados will forever be one of my favorite foods. Avocado is not only an OG superfood, but it’s also incredibly versatile. It’s packed with fiber, essential monounsaturated fats, and vitamins and minerals like vitamin E, vitamin K, folate, and copper.


According to Healthline, one 7-ounce avocado contains:

  • Calories: 322

  • Fat: 30 grams

  • Protein: 4 grams

  • Carbs: 17 grams

  • Fiber: 14 grams

  • Vitamin C: 22% of the daily value (DV)

  • Vitamin E: 28% of the DV

  • Vitamin K: 35% of the DV

  • Riboflavin (B2): 20% of the DV

  • Niacin (B3): 22% of the DV

  • Pantothenic acid (B5): 56% of the DV

  • Pyridoxine (B6): 30% of the DV

  • Folate: 41% of the DV

  • Magnesium: 14% of the DV

  • Potassium: 21% of the DV

  • Copper: 42% of the DV

  • Manganese: 12% of the DV

One of my favorite ways to eat avocado is simply to slice it up and add it to salads and bowls, but here are some other ways to incorporate more avocado into your diet:

Pesto avocado toast with fresh tomatoes

Creamy avocado banana green smoothie

Sweet potato avocado green salad

54 different avocado recipes!


Leeks



Leeks are one of the most underrated vegetables. I avoided leeks for the longest time because let’s be honest, they look kind of intimidating and I had no clue what to do with them. But trust me, after trying a few recipes with leeks, you’ll be hooked.

They look like giant green onions but have a much milder, more creamy texture when cooked. Leeks are highly nutrient-dense, meaning they are low in calories while also high in nutrients. They are a great source of provitamin A, vitamin K, and manganese.

Here are some leek recipes to try!

Spring frittata with asparagus, sweet potato, and leeks

Savory chickpea pancakes with leeks and mushrooms

How to cut & cook leeks


Greens


You can never have enough greens in your diet. Come spring, all types of greens are in season from arugula to spinach and other types of lettuce. Greens are packed with phytonutrients and tons of vitamins and minerals that support every system of the body.


Here are some ideas for incorporating more greens into your diet this spring:


45 Ways to eat more greens

Quick & easy ways to get your greens

Lemony arugula salad with crispy shallot

Pea pesto pasta with sundried tomato & arugula


Radishes



Radishes have a super mild, fresh flavor and they make a great addition to any salad for some extra crunch. Radishes are a great source of vitamin C - just half a cup contains about 14% of the RDI of vitamin C. This boost of vitamin C will help support your immune system and reverse free radical damage.


Here are some ways you can eat more radishes!

Simple roasted radishes

Quick pickled radishes

Spring buddha bowl with radish


Sweet Potato


Sweet potato is another all-time favorite of mine. They are a great complex carbohydrate source and they even have a stress-reducing effect on the body, so they’re great to eat with dinner to support the evening wind-down and promote better sleep.


Sweet potatoes contain high levels of key nutrients like fiber, vitamin A, and vitamin C. According to Healthline, one cup of baked sweet potato (with the skin) contains:

  • Calories: 180

  • Carbs: 41.4 grams

  • Protein: 4 grams

  • Fat: 0.3 grams

  • Fiber: 6.6 grams

  • Vitamin A: 769% of the Daily Value (DV)

  • Vitamin C: 65% of the DV

  • Manganese: 50% of the DV

  • Vitamin B6: 29% of the DV

  • Potassium: 27% of the DV

  • Pantothenic acid: 18% of the DV

  • Copper: 16% of the DV

  • Niacin: 15% of the DV

I love just chopping and roasting sweet potatoes and adding them to salads and bowls, but here are some other ideas and sweet potato recipes to try!

Almond butter sweet potato muffins

Garlic & herb sweet potato bowl

Baked sweet potato tater tots

50 different sweet potato recipes!


Citrus Fruits



Last but not least is citrus! Citrus fruits like lemons, limes, oranges, and grapefruits are a hallmark of spring cooking & there are so many fun ways to eat them.


These fruits are a great source of fiber, have powerful antioxidant effects, and have even been linked to fighting cancer due to the powerful flavonoids they contain.


Here’s how you can eat more citrus this spring:

Kale citrus salad

Blood orange creamsicle smoothie

Orange thyme jam

Black bean quinoa salad with orange lime dressing


Hopefully, this list helps inspire you to eat seasonally and try some new recipes this spring! Tag me on social if you make any of these recipes - I would love to see your creations! @camillemarie_nutrition :)