Eating with the seasons is one of the many good ways to eat for your body and the planet. But what does “eating seasonally” actually mean? In short, fruits and vegetables grow in a variety of climates and, therefore, have different seasons in which they thrive. For this reason, produce that's in season is in its most delicious and nutritious state.

Foods that are locally produced and in-season are more likely to be on sale at your grocery store, too, since they are more available.

Here is some budget-friendly produce to look out for this spring and some delicious ways to use it.

1. Onions

I’m a firm believer that onions are the No. 1 vegetable to buy if you’re on a budget. They’re super versatile, can be really delicious and boast some impressive nutrition. Onions provide minerals and vitamins, such as potassium, vitamin C and folate. They also have antibacterial properties that help support your immune system and alleviate seasonal allergies. I love to caramelize them. They’re also delicious grilled, roasted, sauteed or even raw as a garnish.

2. Peas

Peas are super nutritious and budget-friendly, whether they’re fresh, frozen or canned. They’re a great way to add some green to pasta, soups, salads or casseroles. They can even be pureed into a sauce or side. Inexpensive frozen peas are something that I always have in my freezer. But I especially relish when I can find fresh peas at the store or farmers market.

3. Greens

Greens are one of the most nutrient-dense foods on the planet, meaning they pack a punch of vitamins, minerals and fiber in each bite. They come in a variety of shapes, sizes, and flavors, so try a new type to switch up your routine. While fresh greens are great, frozen is an equally nutritious and longer-lasting option if you’re worried about them going bad in your fridge.

4. Carrots

Carrots are one of the vegetables that are hearty enough to be available all year long and last a long time in the fridge, but they’re especially flavor-packed in the spring. Carrots are rich in vitamin A, vitamin C and calcium, nutrients which can help support eye health, immune health and heart health, and reduce chronic inflammation. Beyond the standard orange variety, keep an eye out for rainbow or purple carrots for a burst of color, great taste and nutrition.

5. Asparagus

Asparagus is another hallmark vegetable of springtime. You can boil, roast, grill, steam, and even pickle asparagus spears for a variety of meals. Not to mention, asparagus is a great source of nutrients like fiber, vitamin C, folate and vitamin K that can help with everything from healthy digestion to immune function and blood flow.

6. Strawberries

No fruit reminds me of spring quite like a fresh, in-season strawberry. Strawberries are one of those fruits with a really noticeable difference between the in-season and out-of-season flavor. That said, fresh fruit from the farmers market or local food co-op can get expensive quickly. To enjoy the flavors but save a little money, consider picking your own and freezing what you won’t use right away. This will help you preserve the flavors you love for months to come, and can even be a fun outing with family or friends.

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)

©2025 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.