May is one of the most refreshing times of year for food. Farmers markets begin to fill with vibrant greens, sweet berries, crisp vegetables, and fragrant herbs. Eating seasonally during this time not only enhances flavor but also maximizes nutritional value, as produce is harvested at peak ripeness.
If you would like to know about all of the specific produce in season in May, check out the blog I made from last year! It gives you a list, describes the nutrients, and there are also a few more recipes!
From juicy strawberries and tart rhubarb to tender asparagus, leafy greens, and fresh herbs, May offers endless opportunities to create light, nourishing meals. Below are seven healthy, simple recipes that highlight the best of May’s seasonal ingredients—perfect for breakfast, lunch, dinner, or snacks.
Strawberry Rhubarb Chia Compote
Ingredients:
- 2 cups strawberries, chopped
- 1 cup rhubarb, diced
- 2 tbsp chia seeds
- 2–3 tbsp maple syrup or honey
- 1 tsp vanilla extract
Instructions:
- Add strawberries and rhubarb to a saucepan over medium heat.
- Cook for 8–10 minutes, stirring occasionally, until the fruit breaks down and becomes soft.
- Stir in maple syrup and vanilla extract.
- Remove from heat and mix in chia seeds.
- Let sit for 10–15 minutes to thicken.
Health Benefits:
This naturally sweet compote is rich in antioxidants and fiber. Chia seeds add omega-3 fatty acids and help support digestion.
Viva Naturals Organic Chia Seeds, 1 lb, 16 Oz – Plant-Based Omega-3 and Vegan Protein, Gluten Free & Non-GMO, Perfect for Smoothies, Salads & Chia Pudding. (2 lbs is cheaper!)
Spring Green Detox Salad with Herbs
Ingredients:
- Spinach, arugula, and butter lettuce
- 1 cup shaved asparagus
- ½ avocado, sliced
- Fresh herbs (parsley, mint, basil)
- Pumpkin seeds
Dressing:
- 3 tbsp olive oil
- Juice of 1 lemon
- 1 tsp Dijon mustard
- 1 clove garlic, minced
Instructions:
- Combine greens, asparagus, herbs, and pumpkin seeds in a bowl.
- Whisk dressing ingredients together until smooth.
- Toss salad with dressing and top with avocado.
Health Benefits:
Leafy greens and herbs are packed with vitamins, minerals, and plant compounds that support detoxification and overall health.
Lemon Garlic Pea & Asparagus Pasta
Ingredients:
- 8 oz whole grain or chickpea pasta
- 1 cup peas
- 1 bunch asparagus, chopped
- 3 cloves garlic, minced
- Zest and juice of 1 lemon
- 2 tbsp olive oil
- Optional: grated parmesan
Instructions:
- Cook pasta according to package instructions; reserve ½ cup pasta water.
- Heat olive oil in a pan and sauté garlic for 1 minute.
- Add asparagus and peas; cook until tender.
- Toss in cooked pasta, lemon zest, and juice.
- Add a splash of pasta water to create a light sauce.
- Top with parmesan if desired.
Health Benefits:
This dish is rich in fiber, plant-based nutrients, and energizing carbohydrates, making it a balanced and satisfying meal.
Roasted Carrot & Beet Grain Bowl
Ingredients:
- 2 carrots, sliced
- 2 beets, peeled and chopped
- 1 cup cooked quinoa or farro
- 1 cup arugula
- ½ cup chickpeas
- 2 tbsp tahini
- 1 tbsp lemon juice
- Water to thin
Instructions:
- Preheat oven to 400°F. Roast carrots and beets with olive oil for 25–30 minutes.
- Whisk tahini with lemon juice and a little water to create a dressing.
- Assemble bowls with grains, roasted vegetables, arugula, and chickpeas.
- Drizzle with tahini dressing.
Health Benefits:
Beets and carrots are high in antioxidants, while quinoa and chickpeas provide plant-based protein and fiber.
Radish, Cucumber & Herb Yogurt Salad
Ingredients:
- 1 cup radishes, thinly sliced
- 1 cucumber, sliced
- 1 cup plain Greek yogurt
- 2 tbsp fresh dill and mint
- 1 clove garlic, minced
- Juice of ½ lemon
Instructions:
- Mix yogurt, lemon juice, garlic, and herbs in a bowl.
- Fold in radishes and cucumber.
- Chill for at least 15 minutes before serving.
Health Benefits:
This refreshing salad supports digestion with probiotics from yogurt and hydration from fresh vegetables.
Cheer Collection 43.2oz. Food Storage Container (Set of 6)
Cherry Almond Breakfast Quinoa
Ingredients:
- 1 cup cooked quinoa
- 1 cup fresh cherries, pitted
- ¼ cup almonds
- ½ cup almond milk
- ½ tsp cinnamon
Instructions:
- Warm quinoa with almond milk and cinnamon in a saucepan.
- Stir in cherries and cook for 2–3 minutes.
- Top with almonds and serve warm.
Health Benefits:
Quinoa provides complete protein, while cherries offer antioxidants that may support recovery and reduce inflammation.
Spring Veggie & Herb Frittata
Ingredients:
- 6 eggs
- 1 cup asparagus, chopped
- 1 cup spinach
- 2 green onions, sliced
- ¼ cup fresh herbs (parsley, chives)
- Optional: feta cheese
Instructions:
- Preheat oven to 375°F.
- Sauté asparagus, spinach, and green onions in an oven-safe skillet.
- Whisk eggs with herbs and pour over vegetables.
- Cook on the stove for 2–3 minutes, then transfer to oven.
- Bake for 12–15 minutes until set.
Health Benefits:
Eggs provide high-quality protein, while spring vegetables add vitamins and minerals that support overall wellness.
SuperBeets® Heart Chews – Pomegranate Berry – 60 Chews (30 Servings).
Conclusion
May’s seasonal produce offers a perfect balance of freshness, flavor, and nutrition. By incorporating fruits like strawberries and cherries, vegetables like asparagus and leafy greens, and herbs such as mint and parsley, you can create meals that are both satisfying and nourishing.
Eating with the seasons not only enhances the taste of your food but also supports your body with the nutrients it needs during this time of year. Whether you’re preparing a light salad, a hearty grain bowl, or a simple breakfast, these recipes make it easy to enjoy the best that May has to offer.
Leave a Reply