What’s in season: March produce guide

Seasonal produce - a closeup of broccoli and asparagus in the foreground, with potatoes, cabbage, collard greens and kale in the background.

Brent Hofacker - stock.adobe.com.

As each new month arrives, it’s fun (and healthy!) to consider creative ways to incorporate seasonal produce into your routine. These peak-ripeness fruits and veggies are often grown closer to where you’re buying them, and for a variety of reasons, in-season produce can be more affordable than its hot-house or imported counterparts. Knowing what's in season is not only a great way to enjoy produce when it’s at its most delicious, but also a simple way to make produce the star of your grocery budget. Let’s see what’s in store this month.

March's best produce: Vegetables in season right now

In addition to International Women’s Day, a call to action for equity and recognition of female achievements, and Women’s History Month, a month-long observance that celebrates women’s suffrage and highlights women's historical and contemporary contributions, March also brings the vernal equinox, which means we’ll welcome warmer weather as the spring season begins to emerge. As we continue to enjoy more and more sunshine this month, get excited to welcome back some of our favorite veggies (like artichokes!) and enjoy the asparagus, collard greens, cabbage, kale, and broccoli that are still in season. Be sure to pick up any still-in-season Brussels sprouts and cauliflower you come across this month since we’ll see fewer of these in April.

Artichokes

Almost all commercially grown domestic artichokes are grown in California, which might be why the artichoke is California’s official state vegetable. In fact, more than 65% of all California's chokes are grown in Castroville, a small town in Monterey County, California. So, it makes sense that Monterey County launched an Artichoke Trail, and Castroville hosts an annual Artichoke Festival, both of which celebrate creative artichoke dishes and encourage visitors to learn more about this delicate flower that acts as a veggie.

But artichokes are more than festival fodder. They’re also very good for you. Artichokes are low in calories and are an excellent source of fiber (about 5 grams per 3 oz. serving) and a good source of copper and folate. They also contain a bit of potassium, magnesium, protein, and Vitamin C. All great reasons to try fresh artichokes this month!

How to choose and store artichokes

To choose fresh artichokes, my grandmother used to swear by the “squeak test” – give the artichoke a little squeeze, and if it squeaks, it’s fresh. But you can also look for firm artichokes with tightly packed leaves that are heavy for their size and deep green in color. Just be sure to avoid artichokes that have soft spots or dark stems. And to make sure your fresh ‘chokes last for up to a week, you’ll want to store them in the refrigerator. You’ll know that your ‘chokes don’t have a lot of time left if you notice the leaves starting to spread.

How to prepare artichokes

It’s true that fresh artichokes can seem tricky to prepare and eat. But it’s a lot easier than it seems. In addition to the edible heart and stems (peel those stems, and they’re delish!), you’ll also find edible meat on the petals/leaves of the ‘choke. To eat the petals/leaves, simply pull them away from the body of the ‘choke and, with your teeth, scrape the base of the petal (where you see the soft, pulpy bit). To find the heart, scoop out and discard the furry center. And to eat the stems, simply peel and enjoy.

Of course, artichoke stems and hearts can also be steamed, roasted, grilled, or sauteed. They’re great in salads, soups, pasta dishes, frittatas, and casseroles. You can even stuff these versatile veggies with brown rice, whole wheat couscous, or lean proteins.

Looking for a few tasty recipes? Try these ideas:

•    Roasted Baby Artichokes with Parsley and Mint (Food & Wine)
•    Grilled Artichokes (Eating Well)
•    Roasted Artichoke Hearts (Greedy Gourmet)

Asparagus

This is peak asparagus season! If you’ve ever seen white asparagus, you may have wondered whether it comes from the same plant as the more readily available green asparagus you often find in the produce section. They’re identical! The only difference is sun exposure; as the plant grows and emerges from the soil, the exposure to sunlight turns the spears green. To avoid sun exposure, white asparagus is usually grown underground.
Asparagus is versatile, delicious, easy to prepare, and, most importantly, nutritious. Though asparagus is low in calories, it’s dense in nutrients. Asparagus is an excellent source of Vitamin K, and also contains a bit of Vitamins C, A, and E, folate, potassium, phosphorus, iron, zinc, and riboflavin. Pretty impressive little spears!

How to choose and store asparagus

To choose the best asparagus, look for bunches with firm stems, bright green and purple-tinged spears, and tight tips. Avoid tips that have started to flower or open, and avoid stalks that are limp, wilted, or brownish in color. Choose bunches with thinner stems if you’re hoping for tender and sweeter flavors. And since these mighty spears spoil quickly, be sure to store them in the refrigerator; some suggest wrapping the bottom ends of the stalks in a wet paper towel to extend shelf life. Be sure to use asparagus within three to five days.

How to prepare asparagus

The versatility of asparagus is incredible: You can eat it raw on its own or with a dip, like hummus, or in salads, and you can roast, grill, steam, boil, or sauté this vegetable to enjoy it as a side dish. You can also use asparagus in casseroles, soups, pasta dishes, frittatas, dips, stir-fry, and even as a pizza topping! The possibilities seem endless, but the simplest way to prepare this tasty veggie is to steam or roast it on its own. To steam, remove the woody ends or use a vegetable peeler to pare away the fibrous bits at the root end; you can save these to make stock! Wash well, place in a pan with about an inch of water, and cook with the lid on for 4 to 7 minutes. To roast, cut, wash, dry (important when roasting), place on a baking pan, toss with a bit of olive or canola oil and your favorite herbs, and bake at 425°F for 6 to 8 minutes. Squeeze some lemon over the spears, toss, and enjoy!

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Enjoy asparagus raw or gently roasted or steamed with a great dip, like Kate Sherwood’s Tzatziki or Hummus.

Add steamed or sauteed asparagus to one of The Healthy Cook’s in-season salads:

Want even more options? Try these recipes:

Spring Vegetable Sauté (MyPlate)
Asparagus, Mandarin Orange, Chicken, and Rice (MyPlate)
Spring Fling Vegetable Chowder (Oregon State University)

Bok choy

Also known as pak choi, pok choi, or pak choy, this Chinese cabbage is a subspecies of Brassica rapa, just like turnips, Napa cabbage, rapini, and the plant that gives us canola oil. Bok choy has been cultivated in China since the 5th century CE. Like many other leafy greens, it’s an excellent source of vitamins A, C, and K.

How to choose and store bok choy

The best bok choy is firm, has bright or deep green leaves, white or pale green, blemish-free stalks, and isn’t wilted or yellowing. Look for compact cabbages with stalks that grow closely together and aren’t limp or drooping. It will stay fresh for up to a week in the crisper drawer of your refrigerator in a plastic bag with a damp paper towel. You can freeze rinsed and dried bok choy on a cookie sheet in the freezer for an hour or two, then transfer to an airtight container or bag.

How to enjoy bok choy

Bok choy requires very little preparation; after rinsing, it can be chopped or cooked whole, steamed, stir-fried, roasted, simmered into soups, and eaten raw.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Broccoli

Broccoli, like cabbage, kale, brussels sprouts, and turnips, is a flowering plant in the mustard family. Although broccoli was cultivated as early as the 6th century BCE by the Etruscans, it’s a relative newcomer to the Americas: Broccoli wasn’t grown commercially in the US until the 1920s. And though there are theories, it’s not entirely clear why broccoli sometimes gets a bad rap—it’s extremely nutritious and delicious! One cup of raw broccoli is an excellent source of vitamins C and K. It's also a good source of fiber and folate.

How to choose and store broccoli

Choose broccoli with tight, compact florets, dark green heads, and firm light green stalks without blemishes. Avoid broccoli with shriveled stems, wilted, discolored, flowering heads, or browning, yellowing leaves. Store dry broccoli in the refrigerator’s produce drawer for up to one week.

How to prepare broccoli

Though broccoli florets are popular with many, don’t toss those stems! Broccoli stems are a crunchy treat when cooked or raw. But if you ever find yourself with particularly woody or tough stems, simply peel them to unearth the tender flesh. Stems can even be used to enjoy hummus and other dips. Broccoli florets and stems are crunchy and delicious served raw as a snack or added to green salads. Broccoli is also tasty in soups, pasta dishes, stir-fries, or casseroles. And best of all, broccoli makes a quick, healthy side dish; try it steamed, sauteed, grilled, or roasted. Just be careful not to overcook your broccoli; you don’t want it to be mushy. To grill, toss halved broccoli spears with olive oil, garlic powder, and lemon juice, then place directly on the grill at medium heat for eight to ten minutes, turning occasionally.

Looking for a few tasty recipes? Try these hearty dishes from The Healthy Cook Kate Sherwood:

Brussels sprouts

Cultivated since at least the 16th century in Brussels, Belgium, these veggies are named for the city. Like broccoli, cauliflower, and cabbage, Brussels sprouts are cruciferous vegetables in the Brassica oleracea family. When roasted with a little olive oil, Brussels sprouts won’t be bitter or sulfuric; they’ll be nutty and sweet. Plus, they’re nutritious: One cup of sprouts is an excellent source of Vitamins K and C and a good source of folate and fiber.

How to choose and store Brussels sprouts

Choose small Brussels sprouts; the smaller sprouts are sweeter and more tender, while the larger sprouts will taste more like cabbage. If you happen upon Brussels sprouts still attached to their tall stalks, buy them! Those stalks keep the sprouts from drying out post-harvest and will help sprouts stay fresh longer. Also, look for sprouts that are bright green, firm when squeezed, and whose leaves are tightly layered. Avoid wilted and blemished sprouts and those with yellow, wrinkled, or holey leaves. Store dry sprouts in a plastic bag in the produce drawer of your refrigerator for four to five days. Though they can last a few weeks, sprouts will lose their sweet flavor as they age.

How to prepare Brussels sprouts

Before cooking your Brussels sprouts, remove any wilted outer leaves, trim stem ends so that they’re flush with the bottom, and cut a small “x” in the base with a sharp knife (which will help the sprout cook evenly). Brussels sprouts are delicious roasted or steamed as a side dish. Plus, they’re great when added to salads, casseroles, stir-fries, pasta dishes, and even soups. To roast as a side dish, cut sprouts in half, toss with a bit of olive oil and lemon juice, and roast for 20 to 30 minutes at 425 F. You can steam whole Brussels sprouts in about eight minutes.

Looking for a few tasty recipes? Try these hearty dishes from The Healthy Cook Kate Sherwood:

Cabbage

Cabbage is in the same family as broccoli, cauliflower, and Brussels sprouts, and has been cultivated by humans for more than 4,000 years. In fact, evidence suggests that it was a staple food in the diets of Ancient Greeks and Romans. Whether you choose red, green, savoy, or Napa cabbage, you’re in for a nutritious treat: Cabbage is a good source of fiber, Vitamin K, and Vitamin C.

How to choose and store cabbage

When cabbage is soft, it’s starting to spoil, so look for cabbage that’s firm and heavy for its size. The leaves of red, green, and savoy cabbage should be tightly packed and look fresh and bright. If choosing Napa cabbage, you’ll want the leaves to look a bit crinkly and more loosely packed. Avoid cabbage with wilting leaves that are yellowing, discolored, or have cracks and bruises. Store unwashed cabbage in a plastic bag in the refrigerator or the produce drawer of the refrigerator for up to two weeks. Once you cut into the cabbage heads, store sliced cabbage in an airtight container in the fridge for up to five days.

How to enjoy cabbage

Cabbage is delicious raw on its own or in cold pasta salads, dinner salads, or coleslaws. Cabbage is also delicious when steamed, boiled, or added to stir-fries, soups, stews, and casseroles.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

Cauliflower

Cauliflower can often be found year-round, but you’ll discover cauliflower in its peak flavor from December to March. Like broccoli, cabbage, and Brussels sprouts, cauliflower is part of the Brassicaceae family. And though you’re probably most accustomed to the white variety, cauliflower comes in colorful varieties: purple (from anthocyanins), green (chlorophyll), and orange (from beta-carotene). Cauliflower’s unique fractal shape might be the most interesting thing about this vegetable; each floret is a smaller copy of the larger cauliflower head. In addition to being mathematically fascinating, cauliflower is nutritious, hydrating, and an excellent source of Vitamin C.

How to choose and store cauliflower

Choose cauliflower that feels firm and heavy for its size. Cauliflower leaves should be bright green, and cauliflower florets should be tightly closed. Avoid cauliflower with a strong smell, dark spots, yellowing or wilting leaves around the base, and any soft spots. If choosing white cauliflower, florets should be a creamy white color; if choosing purple, green, or orange cauliflower, colors should be vibrant.

Store whole dry cauliflower in a loose plastic bag in the refrigerator’s produce drawer for up to seven days. If you have precut florets, store them in the fridge in an airtight container lined with a paper towel to soak up excess moisture for up to four days.

How to enjoy cauliflower

Cauliflower is a great snack just as it is! Simply cut a head of cauliflower in half, remove the core from each side, and cut into bite-sized florets. Cauliflower florets are crunchy and delicious raw, alone or in green salads. Use those florets to enjoy hummus and other dips. Cooked cauliflower is also tasty in soups, pasta dishes, stir-fries, or casseroles. And best of all, cauliflower makes a quick and hearty side dish; try it steamed, sauteed, grilled, or roasted. Just be careful not to overcook your cauliflower; you don’t want it to be mushy. Cauliflower can even be an excellent substitute for traditional pizza crusts, mashed potatoes, and rice. To mash, steam cauliflower florets and drain. Then blend until smooth with a bit of olive oil and seasonings you like, and enjoy!

Try these recipes from The Healthy Cook Kate Sherwood:

Collard greens

Collard greens are a part of the cabbage family. Collard greens are cold-resistant and hardy, and better: They become sweeter after a winter frost, making them an excellent addition to a cozy winter stew. People have been cultivating collard greens for at least 2,000 years, making them one of the oldest members of the cabbage family. As with most green vegetables, collard greens are a good source of fiber, calcium, and vitamins A, C, and K.

How to choose and store collard greens

Choose collards with dark green leaves that are not yellowing. Avoid collard greens with slimy, brown, spotted, or wilting leaves. Avoid washing your collards before storing them, as this may speed up spoilage. To keep them fresh, store them in an airtight container or plastic bag with a paper towel to absorb moisture. They’ll stay fresh in the crisper drawer of your refrigerator for up to five days.

How to enjoy collard greens

Before cooking or eating raw collards, be sure to wash them well; the leaves tend to accumulate dirt and grit. Collard greens are delicious steamed, boiled, stir-fried, braised, or added to sandwiches and wraps, soups, stews, pasta dishes, and casseroles. You can also use them as a substitute in almost any recipe that calls for kale.

Looking for a few recipes? Try these heathy, tasty options:

Lemony Collard Greens Pasta (Cookie + Kate)
Simple Garlic Sauteed Collard Greens (Yup, It’s Vegan)
Lemony Lentil Soup with Collards (Eating Well)
Big Pile of Greens (Bon Appetit)
Soup Bunch (Food Network)

Kale

It’s easy to assume that kale is a type of lettuce, but kale is actually a member of the cabbage (brassicas) family, along with collard greens, brussels sprouts, broccoli, and cauliflower. This cruciferous leafy green has been a part of the human diet since medieval times. And for good reason! Kale is a nutrient-dense veggie. About two packed cups of raw kale (85g) provides most of the Vitamin C you need in a day, and is also an excellent source of Vitamin A and manganese. It’s also very high in Vitamin K—nearly three days’ worth of the recommended amount of Vitamin K are in those two cups, along with a bit of iron, folate, magnesium, potassium, and fiber.

How to choose and store kale

Choose kale bunches with firm dark leaves and thin stems. Avoid kale leaves that are wilted, browning/yellowing, or have a strong odor. The smaller the leaves, the milder and more tender the kale will taste. To keep fresh for longer, store dry kale in a bag in the crisper drawer of your refrigerator for up to 5 days.

How to prepare kale

Of course, kale is excellent raw, steamed, or sauteed! Add kale to soups, salads, pasta dishes and sauces, stir-fries, omelets, dips, and smoothies. In fact, you can add kale to hot soups and pasta dishes at the end of cooking time—the heat from the dish will cook the leaves until they’re bright green. Vibrant green kale will be tender yet slightly crisp. Kale is also a fun pizza topping and can make for a wonderful and simple snack or side dish. For a simple snack of kale chips, remove kale leaves from the stems, chop or tear into bite-sized pieces, drizzle with olive oil, sprinkle with a dash of salt, and bake for 10 to 15 minutes at 400 F. For a tasty side dish, sauté kale with olive oil, a little salt, and a dash of red pepper flakes. Alternatively, add a small amount of water to a pot and steam kale for 5 to 10 minutes. Keep in mind that one pound of fresh kale will cook down to about 1 cup.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood

Want even more options? Try these recipes from Oregon State University:

Potatoes

Potatoes are tubers in the nightshade family and were a staple crop for the Incas more than 1,800 years ago. There are at least 4,000 varieties of potatoes, and about a hundred of those varieties are sold in the U.S. Of those varieties sold, there are seven major potato categories: red, russet, white, yellow/gold, purple/blue, fingerling, and petite potatoes. Since they have a high water and electrolyte content, boiled potatoes can actually conduct electricity and be used as a battery to power small electronics. Neat!

Potatoes have been maligned as “empty calories” by fad diets for decades, but—chips and fries aside—they’re more nutritious than you might think. A baked potato is a good source of potassium and vitamins C and B6. (Even better: Sweet potatoes have more fiber than white potatoes, plus more than a full day’s worth of vitamin A!)

How to choose and store potatoes

Look for firm potatoes with smooth, evenly colored skin. Avoid potatoes with cracks, bruises, or mushy spots. Avoid storing potatoes in the refrigerator, which will ruin their flavor and texture. Instead, store potatoes in a perforated plastic bag in a cool, dry, dark place (like a pantry) and use within three to four weeks.

How to enjoy potatoes

Potatoes are versatile and delicious prepared many ways: air-fried, mashed, steamed, roasted, boiled, baked, or grilled. Bake your own for healthier fries or chips. Add them to soups, stews, casseroles, green salads, and potato salads. To roast potatoes, peel, cube, drizzle with a bit of olive oil, sprinkle with a little salt, pepper, or other seasonings or herbs, and bake in a single layer at 475F for 20 to 22 minutes.

Looking for a few tasty recipes? Try these from The Healthy Cook Kate Sherwood:

March's best produce: Fruit to look for this month

In March, we welcome the first of our warmer-weather fruits, but don’t worry; those bright citrus fruits will all be plentiful in March. And though Bartlett pears won’t be back until August, there are still plenty of juicy and sweet Bosc and D’Anjou pears to enjoy before they’re gone!

Bananas

Botanically, bananas are berries, and the banana tree isn’t a tree at all; banana plants are herbs, and the giant highland banana, native to Indonesia, is the world’s largest herbaceous plant. And though the most common banana now sold commercially is the Cavendish variety, more than 1,000 types of bananas are grown worldwide, and more than one hundred billion bananas are consumed each year. That’s a lot! Bananas are more nutritious than you might think. One banana is a good source of Vitamin B6.

How to choose and store bananas

Avoid bananas that are dull or gray in hue or are bruised, split, or cracked. Choose bananas based on when you plan to enjoy them; if eating right away, choose ripe, bright yellow bananas without green spots, and if eating over the course of a week, choose firm, unripe bananas with green at the ends. Ripe bananas will be softer than unripe bananas.

Storing bananas depends on how ripe they are. If your bananas are still green, they’re not yet ripe. Store green bananas at room temperature, away from direct sunlight, until they’re ripe and yellow. Once ripe, bananas will last two to three days at room temperature. But you can also store ripe bananas in the refrigerator, which will buy you five to seven days before they start to brown. But no matter where you keep them, remember that banana stems release ethylene gas, which speeds up ripening in ethylene-sensitive fruits and veggies, like apples, avocados, bananas, and cucumbers.

How to enjoy bananas

Bananas are a delicious and healthy snack just as they are! Simply peel and enjoy. Add bananas to smoothies, oatmeal and other hot cereals, yogurt, sandwiches, baked goods, and even curry. Freeze bananas blended with Greek yogurt and nut butter for healthy popsicles. For a sweet and spicy grilled side dish, slice an unpeeled banana down the middle lengthwise, spray or drizzle with a bit of olive oil, and sprinkle with cayenne or smoked paprika before grilling on medium-high heat for two to three minutes, cut side down. Flip, grill peel side down for five to six more minutes or until browned, and enjoy!

Try these savory or low-added-sugar banana recipes:

Caribbean Fish Tea (Diabetes UK)
Healthy Banana Oatmeal Cookies (SkinnyTaste)
Chocolate-Banana Protein Smoothie (Eating Well)
Chia, Quinoa & Banana Granola Bars (Ambitious Kitchen)

Blood oranges

Many of us already know that oranges are a great source of Vitamin C—providing as much as 90 percent of the recommended Daily Value in a single medium-sized fruit—you might be surprised to know they even contain a bit of fiber, calcium, and folate, as well. All this, and they’re delicious too!

How to choose and store blood oranges

As with any produce, there's a trick to picking the best citrus. The best blood oranges are those that seem heavy for their size. That’s a good sign that they have a higher water content; that means they’ll be nice and juicy! And since their thick peels protect these fruits from going bad quickly, you can store whole blood oranges on the counter for a few days (more than two days is probably pushing it) or in the refrigerator for up to two weeks.

How to prepare blood oranges

Blood oranges are beautiful just as they are, so we highly recommend having one straight from the peel. But they’re great for adding a punch to salads, salsas, and marinades. Top baked white fish with a blood orange salsa, and add blood oranges to an arugula salad (the bitter greens pair nicely with the sweetness of the orange). And don't throw away those citrus peels; you can compost them, or dehydrate or freeze them for many uses.

Looking for a tasty recipe? Try these citrusy options from The Healthy Cook:

Clementines

Seasonal produce - four clementine citrus fruits on a wooden board, one peeled — Xalanx - stock.adobr.com.

Clementines may have originated thousands of years ago in China. The clementine is a tangor, a hybrid of a mandarin and a sweet orange. This cross results in a unique, super sweet, seedless, low-acidity fruit with very little pith that’s easy to peel—the ideal citrus fruit snack for adults and children! Like all citrus fruits, clementines are an excellent source of Vitamin C.

How to choose and store clementines

Look for fragrant clementines (they should smell bright and citrusy) that are firm but not hard; you’re looking for a little “bounce back” when you squeeze them. Clementines should also be brightly colored and heavy for their size. Avoid clementines with mushy or moldy spots or any clementines whose peels feel like they’re already starting to separate from the inner flesh. Store whole clementines at room temperature (avoid direct sunlight) for up to one week. If you need them to last longer, store whole clementines in a plastic bag in the produce drawer of your refrigerator for up to six weeks.

How to enjoy clementines

Clementines are a fantastic snack on their own. Simply peel and enjoy! But like many citrus fruits, clementines can also add flavor and color to green salads, salsas, and marinades. They can add pizazz to oatmeal, cereals, yogurts, smoothies, salads, and even sandwiches. And don't throw away those citrus peels; you can compost them, or dehydrate or freeze them for many uses.

Looking for a few tasty recipes? Try these unique and tasty ideas:

Clementine Arugula Salad (Food Fanatic)
Clementine and Cod Curry (BBC Food)
Roasted Chicken with Clementines (OMG Yummy)

Grapefruit

Grapefruit is a cross between a pomelo and a sweet orange, believed to have originated in Barbados. Grapefruit’s name may have stemmed from the observation that grapefruits grow in bunches, just like grapes. Though you might be most familiar with pink grapefruit, some grapefruit are red, white, and golden. From a nutritional standpoint, grapefruit is a great addition to your diet: Half a medium-sized grapefruit is an excellent source of Vitamins A and C and a good source of fiber. Just beware that grapefruit doesn’t mix with some medications.

How to choose and store grapefruit

Look for plump, fragrant grapefruit with smooth skin that’s rich in color and feels heavy for its size; that means lots of juice! When you squeeze the fruit, it should feel firm but have some “bounce back.” Avoid grapefruit that’s mushy, moldy, or smells musky. And don’t worry about a few blemishes on the fruit skins; since the skins are so thick, these blemishes won’t impact the quality and flavor of the fruit. Store grapefruit at room temperature for two to three days to enjoy juicier fruit. To keep it fresh for longer, store grapefruit in the refrigerator's produce drawer for up to two weeks.

How to enjoy grapefruit

Like many citrus fruits, grapefruit is delicious on its own. Simply peel and enjoy! And like many citrus fruits, grapefruit can add flavor and color to green salads, salsas, marinades, oatmeal, cereals, yogurts, and smoothies. And don't throw away those citrus peels; you can compost them, or dehydrate or freeze them for many uses.

Looking for a few tasty grapefruit-forward recipes? Try these unique ideas:

Grapefruit, Salmon, and Avocado Salad (Martha Stewart)
Roasted Salmon with Shallot Grapefruit Sauce (Food Network)
Thai-Style Grapefruit and Prawns (AllRecipes)
Citrusy Fish Tacos With Grapefruit Salsa (Tasting Table)

Kiwi

Kiwi comes in many varieties, including green or hardy kiwifruit and yellow or gold kiwi. Each variety tastes slightly different, with green kiwifruit most associated with a typical sweet-tart kiwi flavor. And though you may associate the kiwi with New Zealand, kiwi is native to China and was originally known as Chinese gooseberry. After the wild seeds were imported and cultivated in New Zealand, this delicious fuzzy fruit was coined “kiwifruit,” inspired by the nation’s native flightless kiwi bird. Today, more than 90 percent of kiwifruit is grown in New Zealand. One medium contains more vitamin C than an orange. And don’t be afraid to eat the skin and seeds—the entire fruit is edible and nutritious.

How to choose and store kiwi

Kiwi continues to ripen after it’s picked. When shopping for kiwi, decide whether you want a ripe kiwi ready to eat or a ripening kiwi you plan to use within a few days. Ripe and ready to eat, a kiwi will be a bit soft (but not mushy), plump, brown, and without any bruises or blemishes. A ripe kiwi should have a strong, sweet scent. To choose a kiwi that isn’t quite ripe, pick a firm, unbruised kiwi that doesn’t yet have a strong scent.
To store a ripening kiwi that’s not yet ready to eat, keep it at room temperature, away from direct sunlight, for five to seven days. If you have a ripe kiwi that you can’t eat right away, store it in the produce drawer of the refrigerator, which will keep it fresh for five to seven extra days. Sliced kiwi can also be refrigerated for two to four days in an airtight container. And no matter where you’re storing your kiwi, keep it away from fruits that emit ethylene gas (apples, tomatoes, avocados), which will speed up the ripening process.

How to enjoy kiwi

Kiwi is tart, sweet, and tasty. You can eat a kiwi the same way you would a peach: Simply wash and slice (or not), fuzzy skin and all. If you prefer to peel your kiwi, you can cut off the ends and use a spoon to scoop out the inside or simply use a vegetable peeler to peel away the skin. Kiwi can also add flavor and color to cereals, yogurts, smoothies, green salads, salsas, and marinades, make delicious sorbet, and are tasty grilled or roasted.

Looking for a few tasty ideas? Try these recipes from The Healthy Cook Kate Sherwood:

Looking for a few more ideas? Try these sweet kiwi recipes:

Two-Ingredient Kiwi Sorbet (The Honour System)
Kiwi Agua Fresca (use monk fruit or stevia extract) (Averie Cooks)
Fresh Kiwi Vinaigrette (Healthy Ideas Place)
Kiwi and Avocado Salsa (Simply Recipes)

Mandarins

You might be most familiar with the very popular clementine and tangerine—both mandarins—but there are more than 100 varieties, including satsuma, sumos, tangelos (above), and gold nuggets. Mandarins are sweeter than oranges and generally smaller, with thinner, looser skin that makes them easy to peel. And they’re not just tasty; they’re healthy! One mandarin is an excellent source of Vitamin C.

How to choose and store mandarins

Look for brightly colored, slightly soft mandarins that are heavy for their size. Mandarins should be fragrant and uniform in color and shape. Avoid mandarins with mushy or moldy spots or any mandarins whose peels feel like they’re already starting to separate from the inner flesh. Store whole mandarins at room temperature for up to one week or in a plastic bag in the produce drawer of your refrigerator for up to three weeks.

How to enjoy mandarins

Mandarins are easy to peel, sweet, and delicious. So, for a healthy snack, enjoy them just as they are. But mandarins can add flavor and color to oatmeal, cereals, yogurts, and smoothies, as well as green salads, salsas, marinades, and even sandwiches. And don't throw away those citrus peels; you can compost them, or dehydrate or freeze them for many uses.

Looking for a few tasty ideas? Try these sweet-and-savory mandarin-forward recipes:

Mandarin Almond Salad (Served from Scratch)
Mandarin, Asparagus, and Baby Beetroot Salad (Taste Australia)
Chicken with Mandarin Salsa (Taste of Home)
Brown Rice Mandarin Salad (Pacific Coast Farmers’ Market Association)

Meyer lemons

Perhaps the most distinctive lemon is the Meyer lemon—named for USDA explorer Frank Meyer, who brought them to the U.S. in 1908—are a cross between a mandarin and a lemon. In flavor, they're the perfect balance of each: sweeter than a lemon and more tart than a mandarin. In the U.S., Meyer lemons didn't gain culinary popularity until the 1970s. In the 1990s, Martha Stewart’s Meyer lemon recipes increased this fruit’s mainstream profile. And like their lemon and mandarin cousins, Meyer lemons are an excellent source of Vitamin C.

How to choose and store Meyer lemons

Meyer lemons have a floral-citrus scent and are a bit rounder and smaller than traditional lemons. Choose fragrant Meyer lemons that are deep yellow in color (a hint of orange is good, too!) with no green, soft, or discolored spots. And since these lemons are a bit more fragile and thin-skinned than other lemon types, store them in the fridge and use within two weeks. Also, keep in mind that these lemons will lose some of their flavor as they age.

How to enjoy Meyer lemons

Take advantage of these wonderful fruits by using both their peel and flesh. In fact, some recipes even call for the whole Meyer lemon, skin and all. But Meyer lemons can add flavor to green salads, salsas, marinades, baked goods, fish and pasta dishes. Meyer lemons are also delicious roasted and blended or juiced to make curd, soups, dressings, and sauces. And don't throw away those citrus peels; you can compost them, or dehydrate or freeze them for many uses.

Looking for a few tasty recipes? Try these fun sweet and savory recipes:

Citrus Salad with Pomegranate Seeds (Martha Stewart)
Herb Roasted Fish with Meyer Lemon Vinaigrette (Coley Cooks)
Meyer Lemon Roasted Chicken (How Sweet Eats)
Meyer Lemon Vinaigrette (All Recipes)
Stevia-Sweetened Sparkling Meyer Lemonade (Marina Girl Eats)

Oranges

If you’ve ever wondered whether the fruit was named for the color or vice versa, you might be surprised: The Old French and Anglo-Saxon word orenge, in use in Europe since the 13th century, described the fruit. The color was called yellow-red or reddish-yellow until the early 1500s. So, in English, at least, the color is named for the fruit. Who knew? Another fun fact: An average (baseball-sized) orange is an excellent source of Vitamin C and a good source of fiber.

How to choose and store oranges

Due to the belly button-like mark at their base, navel oranges are easy to spot. They’re also seedless and easy to peel, which makes them great for snacking. If you’re sensitive to acidity, Cara Cara and Lima oranges might soon be your favorites. Choose juicy, extra-sweet Valencias for juicing or smoothies. For all varieties, look for firm oranges without soft spots or blemished skin. They should smell fresh and fragrant and be heavy for their size. Avoid shriveling oranges that smell musky or fermented or whose peels feel like they’re starting to separate from the inner flesh. Store whole oranges at room temperature if you plan to enjoy them within a week. To prolong freshness, you can store whole oranges in the produce drawer of your refrigerator for up to a month. You can freeze oranges (a great trick for smoothies) for up to one year.

How to enjoy oranges

Oranges are perfect just as they are. Simply peel and enjoy! Of course, they can also add flavor and color to green salads, salsas, marinades, oatmeal, cereals, yogurts, smoothies, and even sandwiches. Oranges are also great grilled or roasted with lean proteins like fish, chicken, and turkey. And don't throw away those citrus peels; you can compost them, or dehydrate or freeze them for many uses.

Looking for a tasty recipe? Try The Healthy Cook’s Citrus & Winter Greens Salad and Brussels Sprouts with Orange Dressing.

Want even more options? Try these fun, flavorful ideas:

Orange Carrot Soup (Food Nouveau)
Chili-Orange Chicken Tacos (EatingWell)
Wild Salmon with Radish & Orange Slaw (BBC Good Food)
Chili Shrimp Skillet with Cara Cara Oranges (Delish)Pears

Seasonal produce - flatlay of a variety of fresh pears in a bowl on a wooden table — Ozgur Coskun - stock.adobe.com

Pears, like apples, are pome fruits. For 4,000 years, humans have been cultivating Asian pears, and today, there are thousands of known pear varieties. And though pears are often considered autumn and winter fruit, Bartlett pears, which are popular in the U.S., start to emerge as early as August. And it’s worth it to find them when they’re in season: One medium pear has almost six grams of fiber.

How to choose and store pears

While all pears are great, if grilling, braising, poaching, or roasting pears, D’Anjou pears are especially lovely. If you’re canning or making preserves or sauces, Bartlett pears are the way to go. And if you’re looking for crisper pears, pick the Asian or Bosc varieties. No matter which variety you choose, look for very fragrant and unblemished pears with smooth skin. When choosing Bartletts, press on the neck end; if they’re slightly soft, they’re ripe and ready. And since Bartlett pears change from green to yellow as they ripen, choose green pears if you don’t plan on eating them right away. Red Bartletts won’t change as much in color, but they will still brighten as they ripen. Store pears at room temperature until ripe; they should ripen within two to ten days. Once ripe, pears are best enjoyed right away but can also be refrigerated for three to five days.

How to enjoy pears

Pears are a fabulous snack: Just slice and enjoy! To add a bit of extra flavor, you can sprinkle pears with cinnamon or dip in Greek yogurt or nut butter. Raw pears can also be added to oatmeal, cereals, yogurts, and smoothies. Plus, they're wonderful when added to green salads, chicken salads, and even sandwiches—try peanut butter and pear on lightly toasted whole-grain bread. Pears are also great grilled, poached, or baked, and blended or pureed into soups, preserves, sauces, chutneys, and dips.

Looking for a few tasty recipes? Try these fun no-added-sugar recipes:

Savory Roasted Pears (USA Pears)
Pears with Mandarins, Avocado, and Cucumber in Citrusy Sesame-Ginger Pear Dressing (USA Pears)
Easy Stewed Pears (Mrs. Jones’ Kitchen)

Pineapple

In the wild, pineapples rely on hummingbirds for pollination, but if you want to grow your very own pineapple, you can. All you have to do is save your pineapple’s leafy top and plant it in some soil.

So, what does this unique-looking and sweet fruit—which is actually multiple berries fused together—offer in terms of nutrition? Pineapple is an excellent source of Vitamin C and manganese and also contains a bit of calcium, potassium, zinc, fiber, and Vitamins B1, B6, and K.

How to choose and store pineapples

Choose firm, heavy pineapples with leafy dark green tops. Avoid pineapples with dark or soft spots, and don’t be afraid to sniff this fruit—the bottom of the pineapple should be fragrant and smell sweet. When storing uncut pineapple, refrigeration isn’t necessary—room temperature for a day or two is fine. Once cut, pineapple should be refrigerated in an airtight container and eaten within 2 to 3 days.

How to prepare pineapples

You don’t have to have a pineapple corer or slicer to enjoy fresh pineapple. First, slice off the leafy crown and bottom end of the pineapple. Then, stand the pineapple up and, working from top to bottom, slice off the rind. From there, cut the pineapple in half from top to bottom (through the fibrous core), halve each piece one more time, and you’ll have four pieces. Now, you can cut the core from each section easily. If you would prefer not to cut through the core, which can sometimes be difficult, cut planks of pineapple in sections around the core, then cut the planks into chunks.

Fresh pineapple is a treat on its own, but it can also be added to salads, yogurt, salsas, and smoothies. Fresh pineapple is also tasty in baked desserts and grilled or sauteed in savory dishes. Grill pineapple chunks to serve with teriyaki chicken or in tacos, add sauteed pineapple rings to a turkey burger, or, if you’re a fan of pineapple on pizza, scatter a few chunks over your favorite pizza recipe before baking. To grill or sauté, brush a little olive oil on each side of the pineapple rings (or half rings), add to the grill or skillet, and cook each side for 2 to 3 minutes (until you see grill marks or some browning).

Looking for a few tasty recipes? Try these:

Hearty Salmon Skewers and Brown Rice (MyPlate)
Pineapple Avocado Chicken Salad (MyPlate)
Warm Exotic Fruit Salad (Diabetes UK)
Chipotle Tofu & Pineapple Skewers (Delish)

Plantains

Plantains, which are a variety of bananas and thus also berries, have thicker skin and tend to be a bit longer and larger than bananas. They’re also more firm, higher in starch, and have a longer shelf life. But the key difference between plantains and bananas? Plantains are usually treated like a veggie and can be eaten ripe or unripe, while bananas are typically eaten raw (more like fruit) and best ripe (or overripe for banana-forward baked goods). Unripe plantains can be prepared in both sweet and savory dishes. Plantains, like bananas, are not only delicious but nutritious. One plantain is a good source of Vitamin C.

How to choose and store plantains

Avoid plantains that are bruised, very soft, split, or cracked. Choose plantains based on desired ripeness. If you’re using in a more savory dish, choose an unripe plantain, which will be firm and less sweet. If you want a sweeter plantain, choose a ripe plantain, which will be soft and yellow with black spots. A slightly firm, mostly black plantain with some yellow peeking through will be the sweetest.

Unripe plantains can last for up to two weeks. Store green plantains at room temperature, away from direct sunlight, until they’re ripe and yellow. Once ripe, plantains should be refrigerated to extend freshness. Ripe plantains will last for more than seven days in the refrigerator. And like bananas, no matter where you keep them, remember that plantains release ethylene gas, which speeds up ripening for ethylene-sensitive fruits and veggies. Wrap plantain stems in plastic to contain that gas and extend the life of all your fruit.

How to prepare plantains

Plantains are a bit harder to peel than bananas due to their thicker skin. An easy method is to slice the tip of a raw plantain at both ends and make shallow cuts through the peel lengthwise to remove the peel. You can also peel plantains after cooking, which might be easier depending on the recipe. Plantains are delicious roasted, steamed, or grilled. You can incorporate plantains in any recipe just as you would a root vegetable to add a hint of sweetness to any dish. Add grilled plantains to sandwiches, and swap thinly sliced baked plantains for a tasty potato chip substitute. Plantains can be used in curries and baked breads, too.

Try these savory and no- or low-added-sugar plantain recipes:

Air-Fried Plantain Fritters (Cooking for Peanuts)

Baked or Air-Fried Plantains (Ela Vegan)

Avocado Plantain Rice Bowl with Edamame (My Chef’s Apron)

Aguají or Sopa de Plátano Verde (Green Plantain Soup)(Dominican Cooking)

Tangerines

Every tangerine is a mandarin, but not every mandarin is a tangerine. Like most mandarin varieties, tangerines are bright orange in color, but their flavor is a bit less sweet and a bit more tart than many other varieties. Another difference: While clementines are seedless, tangerines aren't. One tangerine is an excellent source of Vitamin C.

How to choose and store tangerines

Look for brightly colored orange and reddish fruits that are slightly soft and heavy for their size. Though tangerines should have pebbly skin, avoid tangerines with deep grooves or very bumpy skins. Also avoid tangerines with mushy or moldy spots or any tangerines whose peels feel like they’re already starting to separate from the inner flesh. Store whole tangerines at room temperature for up to one week. If you need them to last longer, store whole tangerines in a plastic bag in the produce drawer of your refrigerator for up to a month.

How to enjoy tangerines

Since tangerines are so easy to peel, they are a delicious and simple snack just as they are. Simply peel and enjoy! Of course, tangerines can add flavor and color to green salads, salsas, marinades, oatmeal, cereals, yogurts, smoothies, and even sandwiches. Like other citrus fruits, tangerines are a great accompaniment to grilled or roasted lean protein. And don't throw away those citrus peels; you can compost them, or dehydrate or freeze them for many uses.

Looking for a tasty recipe? Try these fresh, savory ideas:

Spicy Tangerine Salmon (Sandra Valvassori)
Warm Roasted Beet & Tangerine Salad With Arugula, Walnuts & Red Onion (Diane Kochilas)
Chicken Tacos with Tangerine-Lime Crema (EatingWell)
Tangerine Shrimp (Fully Mediterranean)
Tangerine Raita (Curry Cravings Kitchen)

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