What's in Season: Spring - Nutritious and Delicious Salad Ideas with Fresh Spring Produce

What's in Season: Spring - Nutritious and Delicious Salad Ideas with Fresh Spring Produce

Spring is a season of renewal and growth, and its fresh produce reflects this with vibrant colors and flavors. One of the best ways to enjoy the nutritional benefits of these seasonal ingredients is by incorporating them into a delicious and refreshing spring salad. Aside from spring produce's beauty and flavorful freshness, you might wonder what nutritional value they add to your diet. Get ready for a nutritional breakdown of our Just Date Spring Salad.


Radishes are a crunchy and flavorful addition to any salad. They are high in vitamin C, fiber, and potassium, and are also a good source of antioxidants. These nutrients can help to support a healthy immune system, improve digestion, and reduce inflammation in the body. To prepare radishes for a salad, simply wash them well and slice thinly. They can be added raw or lightly pickled for added flavor.

Snap Peas

Snap peas, also known as sugar snap peas, are another delicious and nutritious addition to a spring salad. They are a type of pea that can be eaten whole, including the edible pod, and are a good source of vitamin C, fiber, and plant-based protein. Snap peas also contain phytonutrients such as flavonoids and carotenoids, which have been shown to have antioxidant and anti-inflammatory properties.


Asparagus is a versatile and delicious ingredient that adds a pop of color and nutrition to any salad. It is rich in vitamins A, C, E, and K, as well as folate and fiber. Asparagus is also high in antioxidants, which help to protect against cellular damage and oxidative stress in the body. To prepare asparagus for a salad, wash the spears and snap off the woody ends. Then, either blanch them briefly in boiling water or grill them for added flavor.


Broccolini is a close relative of broccoli and is a great source of vitamin C, vitamin K, and fiber. It also contains sulforaphane, a compound that has been linked to a reduced risk of cancer and other chronic diseases. Broccolini can be lightly steamed or roasted before adding it to a salad.


Lettuce, a must for many green salads, provides a crisp and refreshing base for other spring ingredients. Different varieties of lettuce offer different nutritional benefits. For example, romaine lettuce is high in vitamin A, vitamin K, and folate, while butter lettuce is a good source of vitamin C and potassium. 

Fresh herbs

Fresh herbs like dill, parsley, basil, and mint add a burst of flavor and nutrition to any salad. They are rich in antioxidants and anti-inflammatory compounds that can help to support overall health and wellbeing. Dill is a good source of vitamin C and iron, parsley is high in vitamin K and vitamin C, basil is rich in vitamin A and vitamin K, and mint is a good source of vitamin C and folate. 


Hard-boiled eggs are a protein-rich addition to any salad. They are also a good source of healthy fats, vitamin D, and choline, which is important for brain health. To prepare hard-boiled eggs for a salad, place them in a pot of cold water and bring to a boil. Then, reduce the heat and let them simmer for about 7-10 minutes before cooling and peeling.

When preparing a spring salad, it's important to balance flavors and textures to create a delicious and satisfying dish. Try pairing the crunch of radishes with the creaminess of hard-boiled eggs, or the sweetness of spring peas with the earthy flavor of asparagus. Fresh herbs can be used to add depth and complexity to the salad, while a simple vinaigrette made with olive oil, lemon juice, Just Pomegranate Syrup and Dijon mustard can bring all the flavors together. Enjoy!


"Nutrition Information for Raw Vegetables." U.S. Food and Drug Administration, 22 Mar. 2021, www.fda.gov/food/food-labeling-nutrition/nutrition-information-raw-vegetables.
Healthline. “9 Healthy Spring Vegetables and How to Enjoy Them.” Healthline, 2019, www.healthline.com/nutrition/healthy-spring-vegetables.

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