It’s springtime in the Hudson Valley, and the rich earth is beginning to present us with another season of bounty. To help you bring the fresh local flavors to your table—and honor the unique terroir that's special to our neck of the woods—here are some of the crops being harvested by our local farms before summer arrives, as well as a couple of delicious edible goodies you can probably find in your own backyard.
Bring fresh local flavors to your table with crops being grown and harvested locally.
ASPARAGUSHarvest begins in late April. Rich in folic acid, fiber, and antioxidants, along with vitamins A, C, E, K, and B6, and iron, potassium, copper, calcium, and protein, asparagus helps prevent UTIs, promotes weight loss, and supports gut and reproductive health. Asparagus is also rich in folate, a B vitamin that is believed to help support mental health and positive mood.
SPINACHWell, we all know what it did for Popeye. The power veggie is another April crop that brings with it loads of iron, folate, vitamin C and E, potassium, and magnesium. High in fiber, it’s great for gut and bone health. If you’re not a fan of its flavor, try incorporating it into smoothies, but lots of people find the young leaves yummy as part of a salad.
Rhubarb stalks have been used in traditional Chinese medicine for centuries for a bountiful source of fiber and antioxidants.
RHUBARBRipens in mid-May. The stalks, which most people find tasty when cooked into a pie or jam or other sweetened treat, have been used in traditional Chinese medicine for centuries for a bountiful source of fiber and antioxidants.
COLLARDSAnother mid-May treat, collards are delicious steamed or sauteed with garlic and onion. You can toss the leaves in olive oil, bake them at 275 degrees until crisp, and season with your favorite spices for a chip alternative that’s packed with vitamins A, B6, C and K, along with calcium, iron, and magnesium.
PEASStarting in late May, local growers harvest fresh peas, which go well with just about anything whether as a side or in a soup or stew. The humble little pea is full of antioxidants including vitamins C and E and zinc, as well as vitamins A and B and coumestrol, which are anti-inflammatory and help protect against diabetes, heart disease, and arthritis.
BEETSCheery red beets are another springtime star. Boil them, bake them, slice thin and make beet chips, or just slice them raw into a salad to enjoy the benefits of high fiber and folate, along with nitrates and antioxidants. The leaves can be eaten too, and contain loads of vitamins A, K, C and E.
FREEBIES! Lots of tasty and healthful spring treats are probably growing in your own backyard. Before eating foraged plants, be sure you know what you’re doing. There is a long list of possibilities, but these two early offerings in particular are easy to ID, delicious, and healthy.
FIELD (WILD) ONIONSEasy to identify by their strong onion smell and the little bulbs that root the round green stems, field onions can be used in recipes, in much the same way as the kind you buy at the farm. Great for bone, heart, and gut health thanks to lots of vitamins A and C and minerals potassium, calcium, manganese, and selenium.
DANDELIONSThis often-disrespected “weed” can add a pop of color and flavor to your plate whether we’re talking about the roots (dry and crush these for a tea), stems, leaves, or blossoms. Munch raw, saute, or add to soups and smoothies for a blast of vitamins A, C, and K, along with antioxidants and minerals iron, calcium, magnesium, and potassium. Dandelions are anti-inflammatory and may help reduce blood pressure, blood sugar, cholesterol and triglycerides, support a healthy liver and immune system, may help with weight loss, and even help guard against cancer.
