Article by Tori Gwilliam, Fairfax Area Agency on Aging
(Posted 2025 April)
As the weather warms this spring, it is a terrific time to explore new produce and recipes. You may begin noticing lower prices and enhanced flavors of certain produce at grocery stores and the opening of local farmers markets. This is because many types of produce are coming into season across the country and our local area.
Eating seasonal produce can have wonderful health benefits, including an opportunity to increase fruit and vegetable intake. It is recommended that older adults consume 2 to 3 ½ cups of vegetables per day and 1 ½ to 2 cups of fruits per day. Additionally, choosing seasonal fruits and vegetables enhances the flavor and nutritional value of produce. This is because the produce is picked closer to ripeness due to reduced transportation, handling, and storage time. Finally, eating seasonally can be cost saving, allowing food budgets to stretch and the opportunity to enhance your diet.
These spring produce picks can be found locally in Virginia this April. Here is a highlight of the nutritional benefits and versatility of these foods.
Strawberries
Strawberry season in Virginia kicks off in April and continues until June. Strawberries have some unique nutrition and health benefits. When compared to other fruits, strawberries have less carbohydrates per serving, which is beneficial for blood sugar control. They are a good source of fiber, which is also important for blood sugar control, as well as digestive health and heart health. Similar to other berries, strawberries are high in phytochemicals, which may help prevent chronic diseases. Finally, strawberries are an excellent source of vitamin C which is important for immune system function and skin health, among other benefits.
Fresh strawberries are wonderful as a snack or a side. You may also explore strawberries in new ways, such as:
- On top of yogurt, cereal, or oatmeal
- Baked in quick breads and muffins
- Showcased in salads, or blended into salad dressing
- As an appetizer, such as the featured crostini recipe
Spinach
Spinach and some other leafy greens begin their season in Virginia in March and continue to mid-June. The Dietary Guidelines for Americans recommend older adults consume 1 ½ to 2 ½ cup equivalents of dark green vegetables each week. Because raw leafy vegetables are less compact, a 1-cup equivalent is actually a 2-cup portion of raw spinach.
Dark green leafy vegetables are important in a healthy diet because they are nutrient-dense, meaning you obtain a high amount of nutrients per serving, including fiber, vitamins and minerals, and phytochemicals. Spinach is an excellent source of vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, iron and more. These essential vitamins and minerals are required for bone health, cardiovascular health, brain health, gut health, and eyesight.
Try to boost your dark green leafy vegetable intake by:
- Consuming raw in salads and on sandwiches and wraps
- Blended in smoothies with your favorite fruits and dairy
- Added to other foods like soups, stews, and sauces
- Integrated into dishes like casseroles and pasta
Asparagus
Asparagus is in season from mid-April to mid-June in Virginia. Similar to other fruits and vegetables, asparagus is a good source of fiber which contributes to the feeling of fullness and a healthy gut. It also contains phytochemicals which may be protective against chronic diseases and certain types of cancer. It is a good source of folate, important for cell formation and brain health, as well as vitamin K, important for blood coagulation and bone health.
Asparagus can be enjoyed warm or cold as a side, as an appetizer, or in entrees such as:
- Tossed into salads, pasta, and stir-frys
- Pureed in soups
- On top of crackers with cheese
You can find more information about Fairfax County Farmers Markets at FairfaxCounty.gov/parks/farmersmarkets. There are further opportunities to increase food dollars to spend at Fairfax County Farmers Markets using SNAP, FairfaxCounty.gov/parks/farmersmarkets/snap, and the Virginia Senior Farmers Market Nutrition Program, freshfarm.org/virginia-senior-fmnp.
Recipe: Strawberry Basil Spinach Crostini
Ingredients
- 2 cups strawberries, chopped
- 2 tbsp. fresh basil leaves, thinly sliced
- 1 tsp. kosher salt
- 1 package crostini toasts
- 1 cup ricotta
- 1 cup baby spinach
- Balsamic glaze
Directions
In a small mixing bowl, toss chopped strawberries with basil and kosher salt, set aside. Spread a thin layer of ricotta on crostini toasts. Lay 1 leaf of baby spinach on top of the ricotta layer and top with chopped strawberry and basil mixture. Drizzle with balsamic glaze and serve immediately.
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).