As we are coming to the spring months we can look forward to the fresh, seasonal produce that May gives us. But what is in season in May? This guide delves into the best foods to eat in May and includes some easy, healthy recipes that make the most of what's in season.
Eating a diet rich in whole-food is key not only for health, but for weight loss too - aim to eat at least 30 different types of plant-foods a week - including fruits, vegetables, wholegrains, nuts, seeds, beans and lentils.
Seasonal Picks for May: What to Look For
Asparagus: A springtime favourite for many, asparagus is at its peak in May. It is not only versatile in recipes but also packed with fibre, folate, and vitamins A, C, and K. Whether grilled, roasted, or steamed, asparagus is a great low calorie vegetable to add to any dish.
Rhubarb: This unique vegetable, often mistaken for a fruit, brings a wonderful tartness to spring desserts like a crumble. Rhubarb is a powerhouse of antioxidants and vitamin K giving 45% of our daily vitamin K needs in 1 cup. Rhubarb goes well with sweet fruits or can be used to create a tangy compote perfect for your breakfast yoghurt or oat bowl
New Potatoes: New potatoes are an excellent source of vitamin C and potassium. They are great for adding to a salad with greens and an olive oil based dressing or adding into a frittata for a high protein breakfast. Aim for a fist-size serving of potatoes at a meal as a portion guide.
Radishes: Radishes are perfect to add into a side salad for crunch and a slight peppery flavour along with some protein like a fish cake. They are a great source of vitamin C which helps the absorption of iron.
Spinach and Other Greens: Spinach, along with watercress and rocket, is thriving in May. These greens are not only versatile in salads and smoothies but also rich in iron, calcium, and vitamins A, C, and K.
Fresh Herbs: Enhance your dishes with fresh herbs like parsley, chives, and coriander. They contribute to your 30 plant based foods a week boosting food diversity and gut health. Plus they help elevate dishes reducing the need for salt which can contribute to high blood pressure.
3 Healthy Seasonal Recipes To Try In May
Plant-based Poke Bowl
Poke means ‘to slide or cut’ which refers to the typically raw fish that’s included in the bowl and cut into cubes - tuna or salmon is usually used in a traditional poke bowl. Although, raw fish isn’t for everyone! The great thing about this dish is the variety of plant-based foods you can include, including radishes
Ingredients - Serves 1
- 3 heaped tbsp of whole grain/wild rice (cooked)
- 3 tbsp of edamame beans (cooked)
- 1 small carrot, grated
- ⅓ of a block of tofu, cubed (+ 1 tbsp miso paste, 1 tsp low salt soy sauce, ½ tsp honey and a squeeze of lime with pepper if not pre-marinated)
- ¼ of a cucumber, cubed
- ¼ mango, cubed
- 2-3 radishes thinly sliced
- 1 tbsp sesame seeds
- ¼ of a lime to squeeze
Method
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Before assembling, marinate the tofu with 1 tbsp miso paste, 1 tsp low salt soy sauce, ½ tsp honey and a squeeze of lime with pepper to taste and fried for 10 minutes on a medium heat.
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Add to the bowl along with all other ingredients
Potato Frittata with Fish
Whether you’re in need of some new lunch ideas for work or a post workout snack try this frittata recipe which makes use of the new potatoes that are in season
Ingredients - Serves 3
- 6 eggs
- 200g cooked new potatoes, diced
- 100g frozen edamame beans or peas
- 70g cream cheese
- 60g smoked salmon (or more if you like!)
- 30g cheddar cheese, grated (optional)
- 1 handful of chopped spinach
- Pepper to season
- 1-2 tsp olive oil
Method
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Preheat the oven to 200 degrees C.
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First, add a drizzle of olive oil into a medium sized oven dish, then add the eggs and cream cheese and whisk together until smooth.
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Season with pepper before adding the edamame beans, salmon and potatoes. Top with the chopped spinach and stir before adding the grated cheese.
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Place in the oven for 30 minutes before removing and leaving to cool before slicing!
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Enjoy! And do feel free to swap with any ingredients of your choice!
Skin Friendly Green Smoothie
This smoothie is more than a tasty drink; it’s a blend of science and nutrition for your skin. Vitamin C in spinach supports collagen production, essential for skin elasticity. Blueberries’ antioxidants protect against environmental damage. Together, these ingredients synergistically promote healthy, youthful skin.
Ingredients
-1/2 cup Blueberries
- 1 Banana
- 1/2 Avocado
- 1 cup Spinach
- 1 tbsp Chia Seeds
- 1 tsp Dried Ginger
- 1/2 tsp Turmeric
- 1 cup Hazelnut Milk
Method
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Blend all ingredients until smooth.
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Serve over ice and enjoy
Eating seasonally in May not only supports your health with foods that are at their peak but also benefits the environment by reducing food miles and promoting local produce.