Hello, March!
According to the British Museum, March is named after Mars, the Roman god of war. The Roman calendar originally began in March, and the months of January and February were added later, after a calendar reform.
To me, March is when I start to notice the first signs of spring, which is something I associate with new beginnings and hopeful feelings. Although March can be quite temperamental when it comes to the weather, it is also when the day gets noticeably longer and when fresh lettuce, spring onions and radishes start to be a constant at the farmer’s market! The only downside of this month, at least for me, is that there are no fresh fruits yet, only stored apples and pumpkins, but I can live with that.
And now a little bit more about the seasonal fruits and vegetables available during the month of March …
Seasonal Veggies {zones 4-6} - MARCH
Lettuce - a leaf vegetable that has different varieties - butterhead, crisphead, loose leaf, or romaine lettuce. Often consumed raw in salads, sandwiches, or wraps, but also used in soups sometimes.
Lettuce is a versatile vegetable loaded with antioxidants and good-for-you nutrients, with dark green and red lettuce leading the charts in vitamin A, K and lutein. 95% of the lettuce weight comes from water, so it also helps with hydration. Additionally, eating lettuce prior to a meal helps you feel more full, which helps prevent overeating.
Radishes - a root vegetable that belongs to the cruciferae or mustard family. Their skins can be red, black, yellow, purple, and pink, and they have a spicy, peppery taste. Radishes are grown and consumed throughout the world, being mostly raw as a crunchy salad vegetable, pickled, or as garnishes in soups (mostly in Asian cuisine).
Radishes are rich in vitamin C, antioxidants, and certain compounds that help manage blood sugar levels, help the liver rid of toxins, help manage blood flow, aid digestion, and because of their natural antifungal properties can help stop the growth of infection-causing fungi. Radish leaves should not be overlooked as well, as they may be the most nutritious part of the plant! They contain more protein, calcium, vitamin C, iron, and antioxidants than the root.
Ramps - also known as wild garlic, this Allium tricoccum has a potent flavor, which is a cross between garlic, scallions, and commercially grown leeks; it is available for only a few weeks of the year, which makes it even more precious.
Ramps are high in vitamin C, and plant compounds that aid with blood clothing, protect against certain cancers, may improve your digestion, reduce inflammation, and fight heart disease.
Scallions - an allium (Latin for "garlic") vegetable with hollow, tube-like green tops that have a mild, oniony zing, and a small, white bulb end with a sharper bite. Both the leaves and bulb of the scallions are edible and have a mild, gentle flavor compared to regular onions. Can be consumed raw in salads and as garnishes for soups and stews, can be grilled whole, can be pureed and used in sauces.
Scallions are rich in vitamin K, helps your blood clot and keeps your bones strong, vitamin C, helps protect your cells from damage, and folate, which aids in DNA production.
Spinach - a leafy, green vegetable (Spinacia oleracea) that originated in Persia. It can be consumed raw or cooked, and can be combined with other veggies.
Spinach is extremely nutrient-rich with vitamins, minerals and plant compounds that may reduce oxidative stress, promote eye health, help fight cancer, and regulate blood pressure.
Nettle - or more correctly, stinging nettle (Urtica dioica), is a plant with leaves that have hair-like structures that sting and also produce itching, redness and swelling upon contact. However, once it is processed into a supplement, dried, freeze-dried or cooked, stinging nettle can be safely consumed and is linked to numerous evidence-based benefits. Most often stinging nettle is either cooked in stews and soups, brewed as an herbal tea, applied as an ointment or taken as a supplement.
Stinging nettle’s leaves and root provide a wide variety of vitamins, minerals, fatty acids, amino acids, polyphenols and pigments — many of which also act as antioxidants inside the body, which may help suppress inflammation and could aid inflammatory conditions, including arthritis; may help reduce prostate size and treat symptoms of an enlarged prostate gland in men; may help lower blood pressure by allowing your blood vessels to relax and reduce the force of your heart’s contractions; may help lower blood sugar levels; other potential health benefits also include lessened bleeding, boosted liver health and wound healing.
Carrots - a crunchy root vegetable, which come in many colors, including yellow, white, orange, red, and purple.
Carrots are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. Eating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health.
Sunchokes - a root vegetable, member of the sunflower family. It is mild, sweet, and crunchy, with a nutty taste. Sunchokes can be eaten raw, sliced and served alongside your favorite hummus/ dip, or cooked (they can often be substituted in recipes that call for potatoes and carrots).
Sunchokes are a great source of iron, magnesium, potassium, and calcium. They are super high in fiber and low in carbohydrates.
Potatoes - a versatile root vegetable and a staple food in many households. They can be boiled, baked or steamed and consumed with the skin intact.
Potatoes are rich in vitamins, minerals and antioxidants. Studies have linked potatoes and their nutrients to a variety of impressive health benefits, including improved blood sugar control, reduced heart disease risk and higher immunity. Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control.
Onions - are bulb-shaped root vegetable, closely related to chives, garlic, scallions, shallots, and leeks. Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw. Onions vary in size, shape, and color, but the most common types are white, yellow, and red. The taste ranges from mild and sweet to sharp and spicy, depending on the variety and season.
Onions consist mostly of water, carbs, and fiber. Their main fibers, fructans, can feed the friendly bacteria in your gut. Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, and are rich antioxidants, which may lower blood sugar levels, improve bone health, and reduce the risk of several types of cancers. It is important to note that colorful varieties, such as yellow or red ones, pack more antioxidants than white ones.
Garlic - a plant in the Allium (onion) family, closely related to onions, shallots, and leeks. Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste. The strong taste of garlic complements most savory dishes, particularly soups, sauces and dressings.
Garlic is rich in vitamin C, vitamin B6, and manganese. It contains antioxidants that can help protect against cognitive decline related to cell damage and aging. This may reduce your risk (or slow the progression) of Alzheimer’s disease and other types of dementia. It is believed that garlic may help prevent and reduce the severity of illnesses like the flu and common cold, it can improve blood pressure and appears to have some benefits for bone health by reducing oxidative stress.
Mushrooms - a fungus, with thousands of species identified, but only about two dozen are widely accepted for use as food. Some mushrooms have a rich umami (savory) taste, making them a good meat substitute. Others feature more delicate, earthy flavors. Some of the most popular mushrooms are:
Chanterelle - shaped like a trumpet.
Cremini (baby bella) - firm and dark.
Enoki - small white stems with caps.
Maitake - dimpled and spongy.
Oyster - fan-shaped with a thin cap.
Porcini - thick-stemmed with a reddish-brown cap.
Portobello - brown with a thick, large cap.
Shiitake - ivory-colored stem and a dark brown cap.
Mushrooms contain health-boosting vitamins and minerals, along with protein and fiber, all of which which may help boost your immune system, protect brain health, maintain heart health, and improve gut health. Mushrooms also contain ergosterol, which turns into vitamin D when exposed to ultraviolet light, which can potentially be enough to meet 100% of your vitamin D needs for the day. Something to try at home:
Slice one portabella or three smaller, white button or cremini mushrooms.
Leave them in direct sunlight for as little as 15 minutes. And there you have it - a vitamin D-rich mushroom to help you meet your daily levels!
Parsnip - a root vegetable with a sweet taste similar to carrots, but with a nutty, earthy undertone. They can be mashed, roasted, sautéed, boiled, baked, grilled, or fried and add a rich flavor to many dishes, working especially well in soups, stews, casseroles, gratins, and purees.
Parsnips are a great source of fiber, vitamin C, vitamin K, and folate, as well as other important micronutrients. They are high in antioxidants including vitamin C and polyacetylenes that may prevent oxidative stress and chronic conditions like cancer, diabetes, and heart disease. Parsnips are high in fiber, which can support regularity, improve your digestive health, regulate blood sugar levels, and enhance heart health.
Beetroot - a root vegetable, also known as red beet, table beet, garden beet, or just beet. There are numerous types of beetroot - yellow, white, pink, or dark purple. Beetroots are delicious raw but more frequently cooked or pickled; their leaves - known as beet greens - can also be eaten.
Beetroots are packed with essential nutrients and are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. They have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.
Leek - a vegetable related to onions that have a sweet and garlicky flavor. They can be consumed raw or cooked and can be added to a variety of main or side dishes.
Leeks are high in nutrients - magnesium and vitamins A, C, and K; also fiber, copper, vitamin B6, iron, and folate. Leeks contain heart-healthy plant compounds shown to reduce inflammation, cholesterol, blood pressure, the formation of blood clots, and the overall risk of heart disease.
Seasonal Fruits {zones 4-6} - MARCH
Apples (stored) - among the world’s most popular fruits! They grow on the apple tree (Malus domestica), originally from Central Asia, there is a variety of colors and sizes. Usually eaten raw, apples can also be used in various recipes, juices, and drinks.
Apples are high in fiber, vitamin C, and various antioxidants. They are mainly made up of carbs and water, and contain fiber, which moderates blood sugar levels and promotes gut health. Apples may have several benefits, including improved heart health, a lower risk of cancer and diabetes.
Pumpkin (stored) - a type of winter squash that is in the same plant family as cucumbers and melons. Technically considered a fruit, since it contains seeds, but in terms of nutrition, it is more like a vegetable. Pumpkins are usually round and orange, although the size, shape, and color can vary depending on the variety. Pumpkins are popular in pies, custards, and muffins, but also work well in savory dishes, such as soups, stews and curries. Pumpkin seeds are also edible - roasted for a crunchy snack or salad topping.
Pumpkins are loaded with a variety of nutrients, including fiber, vitamins, minerals, and antioxidants. Most of the health benefits of pumpkins relate to their content of fiber and micronutrients, including beta carotene and vitamin A. Pumpkin seeds are an excellent source of plant-based fat.
