As the days grow longer and the earth begins to bloom, this start of the spring season brings an abundance of fresh, vibrant produce that’s full of nutrition and flavor. It’s the perfect opportunity to refresh your plate, support local farmers, and make eating well a little easier—and more enjoyable.

Whether you’re planning meals around what’s in season or relying on Sweet Pea to bring fresh, chef-prepared plant-based dishes to your door, here’s what to know about spring’s best fruits and vegetables.

Why Eating Seasonally Matters

At Sweet Pea, we believe the simplest choices often have the biggest impact. Choosing seasonal produce is one of the easiest ways to support your health, the planet, and your local community. Here’s why:

• Peak nutrition and flavor – Produce harvested in season is naturally more nutrient-dense and tastes better.
• More sustainable – Seasonal food requires fewer resources to grow and transport, reducing your environmental impact.
• Supports local farmers – Buying local helps build a stronger food system and keeps your dollars in the community.
• Keeps your meals exciting – Eating with the seasons brings variety and inspiration to your weekly routine.

Where to Find Local Spring Produce in Your Area

We encourage shopping local whenever possible—just like we do when sourcing ingredients. Picking up your produce at a nearby market supports small growers and ensures you’re getting the freshest options available.

Here are a few of our favorite places to find local spring produce in each of our core delivery regions:

🛒 Rochester

City of Rochester Public Market
Open every Tuesday, Thursday & Saturday. Saturdays are ideal for discovering what's in season and building your meals around it.

🛒 Syracuse

CNY Regional Market
Open Saturdays year-round. A great place to find local produce, fresh greens, and early spring herbs.

🛒 Ithaca

Ithaca Farmers Market
Open Saturdays at Steamboat Landing starting April 19th, and Sundays as well starting in May. In the meantime, the Winter Market is held on Saturdays at Triphammer Marketplace. 

🛒 Buffalo

Elmwood-Bidwell Farmers Market
Open Saturdays starting in May. 

Building a weekend routine around visiting your local market can help set the tone for the week ahead. And for days when cooking isn’t on the table, Sweet Pea offers fresh, whole-food plant-based meals delivered every Sunday—ready when you are.

Spring Fruits and Vegetables to Look For

Here are some of the top seasonal foods to keep an eye out for this spring:

🥬 Asparagus

This spring favorite is rich in fiber, vitamin K, and antioxidants. Simply steam it with a bit of lemon for a quick, nutrient-packed side.

🫛 Peas (Sugar Snap + Garden)

Sweet, crunchy, and full of plant-based protein, peas are perfect tossed into salads, added to grain bowls, or enjoyed as a raw snack.

🌿 Baby Greens (Spinach, Arugula, Mâche)

These tender, nutrient-rich greens are high in iron and calcium. Enjoy them raw in salads, blended into smoothies, or lightly sautéed.

🔴 Radishes

Radishes bring a subtle heat and crisp bite to any dish. Slice thinly for a fresh salad topper or pickle for an extra tangy side.

🫒 Artichokes

Artichokes are full of fiber and a good source of magnesium. Steam and enjoy with your favorite plant-based dip or vinaigrette.

🍓 Strawberries

One of the first fruits of the season, strawberries are antioxidant-rich and naturally sweet. Use them in breakfast bowls, desserts, or as a snack.

🌸 Rhubarb

This tart, fibrous vegetable pairs well with berries in sauces or compotes and adds a bold, tangy flavor to both sweet and savory dishes.

Simple Ways to Incorporate Spring Produce

You don’t need a detailed recipe to start using what’s fresh. Here are a few straightforward ways to bring seasonal produce into your daily routine:

• Top your Sweet Pea meals with fresh greens or sliced radishes for extra flavor and crunch.
• Add snap peas or asparagus to grain bowls or salads for a satisfying, nutrient-dense boost.
• Blend strawberries and spinach into a morning smoothie for a refreshing and energizing start to your day.
• Roast radishes or asparagus for an easy side that brings out their natural sweetness.
• Snack on sugar snap peas with a favorite dip like hummus or a plant-based spread.

These simple additions help you get more from every meal—and more enjoyment from seasonal eating.

Sweet Pea Recipes That Welcome Spring Ingredients

Several of our favorite Sweet Pea recipes pair beautifully with what’s in season. Try incorporating fresh spring produce into these dishes:

• 🧆 Baked Falafel – Serve with a side of spring greens and a crisp radish salad for a light, satisfying meal.
• 🫛 Sweet Potato Hummus – Perfect as a dip for fresh sugar snap peas or radishes—simple, flavorful, and packed with plant-based nutrients.
• 🍳 Tofu Frittata – Mix in chopped asparagus or spinach before baking for a nourishing spring breakfast.

Want a Simple Way to Build Balanced Spring Meals?

If you’re looking to eat more plant-based and want to make sure your meals are well-rounded, our Whole Food Plant-Based Food Pyramid is a helpful resource. It’s an easy guide for planning meals that support your health goals—whether you’re cooking yourself or letting us take care of it.

Let Spring Inspire Your Plate

Spring is the perfect time to refresh your habits, your meals, and your mindset. Whether you’re picking up asparagus at the market or letting Sweet Pea bring you a fully-prepared seasonal dish, every step toward eating more plants is a step toward better health.

So take a moment this weekend to visit your local market, stock up on what's in season, and enjoy the best this time of year has to offer—one delicious bite at a time.