Kid’s Corner: Welcome Spring with Seasonal Recipes to Cook Together

by Sarah Muntel, RD

Spring 2025

The weather is warmer, the days are longer and it’s the perfect time to enjoy it all. As the seasons change, it’s also a great opportunity to explore new activities that the whole family can enjoy together. Remember, the habits you instill early can lead to a lifetime of health and wellness.

As spring arrives, so does an abundance of fresh produce—and it’s the perfect season to visit your local farmers market. Farmers’ markets offer a wide variety of seasonal fruits and vegetables that are ideal for creating new meals and snacks together as a family. These markets are also a fun way for kids to learn about farming, growing their own produce and the importance of good nutrition. After you pick out your produce, spend some time in the kitchen preparing and cooking. Kids love to be involved—and they’re more likely to try (and enjoy) the foods they help make. Give it a try!

Although we’re fortunate to have fruits and vegetables available year-round, there are many benefits to eating what’s in season. Seasonal produce is at its peak of freshness, flavor and nutritional value. It also tends to have less environmental impact because it doesn’t require long-distance transportation or storage.

Find a Farmers Market!

On a warm spring day, a trip to the farmers’ market can be a fun family outing. Even more exciting than a grocery store, farmers’ markets have so much to offer. Pack up the family and reap the benefits! Find a farmers market in your area at localharvest.org/farmers-markets.

Why Visit a Farmer’s Market?

• Nutritious: In-season produce supports local farms—a win-win.
• Family fun: It can be tough to find activities everyone enjoys. A stroll through the farmers’ market is usually a hit.
• New favorites: Challenge your kids to find and try something new—a unique fruit or veggie they haven’t tried before might become a favorite!
• Fresh ideas: It’s easy to fall into a cooking rut. Farmers markets offer spices, dips and more to inspire meals. Get the whole family involved.
• Support farmers: Buying local products helps sustain community farms and farmers.

What Fruits Are in Season This Spring?

• Strawberries: Packed with vitamin C and antioxidants—sweet, fiber-rich and perfect for pairing with just about anything.
• Apricots: Full of vitamins A, C and E, plus beta-carotene and lutein. Great in yogurt, salads, or as an afternoon snack.
• Cherries: Rich in antioxidants and anti-inflammatory compounds, cherries support heart health and muscle recovery. High in fiber, vitamin C and potassium.

Looking for a Cool Fruity Treat?

Try a smoothie! Kids love a refreshing treat, and it’s even more fun when they can help make it. Pick fresh fruits—berries, bananas and peaches all work well—and add milk or yogurt for a protein boost. You can even sneak in leafy greens like kale or spinach.

Strawberry and Banana Fruit Smoothie

Ingredients:

• ½ cup strawberries
• 1 cup 1% milk
• 1 large banana
• ½ cup low-fat plain yogurt
• ½ cup ice

Directions:

If using frozen fruit, let it defrost slightly for easier blending. Pour milk into a blender, then add strawberries, banana, yogurt and ice. Blend until smooth and creamy, about 30 to 45 seconds. Serve immediately and enjoy!

What Vegetables Are in Season for Spring?

• Asparagus: High in fiber, folate and vitamin C. Delicious roasted or grilled.
• Carrots: Crunchy, sweet and full of beta-carotene for eye health—perfect for snacks and lunch boxes.
• Peas: Packed with protein and fiber—great as a side dish or salad addition.
• Radishes: Crisp and peppery, great in salads or with dips. High in fiber and vitamin C.
• Spinach: A nutrient powerhouse, rich in iron. Use in sandwiches, salads or smoothies.

If your kids are picky about vegetables, let them pick their favorites—and try serving them with a tasty dip! Here’s a simple one they can help make.

Super Easy Dip for Spring Veggies

Ingredients:

• 1 cup plain Greek yogurt
• 1 ½ teaspoons sesame oil
• 2 tablespoons soy sauce

Directions:

Mix yogurt, sesame oil and soy sauce in a small bowl. Serve with fresh or steamed vegetables like asparagus, artichokes, celery, carrots or snap peas.

Farmers’ Markets Offer More Than Produce

Look for fresh herbs like basil, cilantro, mint, chives and thyme. You can buy them as bunches or better yet, as plants to start your own herb garden!

• Basil: Sweet and spicy; delicious in pasta sauces, soups and salads.
• Cilantro: A flavorful addition to salsa, guacamole and soups.
• Mint: Adds a refreshing twist to water, lemonade and fruit salads.
• Chives: Mild onion flavor, perfect for garnishing or mixing into dips and dressings.
• Thyme: Anti-inflammatory and full of antioxidants; great with meats, vegetables and stews.

Garden Pasta Salad

Ingredients:

• 1 (16-ounce) package
• tri-color rotini pasta
• 2 large tomatoes, diced
• 2 stalks celery, chopped
• ½ cup thinly sliced carrots
• ½ cup chopped green bell pepper
• ½ cup cucumber, peeled and thinly sliced
• ¼ cup chopped onion
• ¼ cup chopped herbs
• Italian-style salad dressing to taste
• ½ cup grated Parmesan cheese

Directions:

1. Boil pasta in lightly salted water until tender but firm, about eight minutes. Drain and rinse under cold water.
2. In a large bowl, combine tomatoes, celery, carrots, bell pepper, cucumber, onion and herbs.
3. Add pasta, salad dressing and Parmesan. Mix well.
4. Cover and chill for at least one hour before serving.

Enjoy Your Spring Cooking Adventures!

Cooking together is a wonderful way to spend time as a family while making healthy, seasonal meals. Let kids help with simple tasks like washing produce, stirring ingredients or assembling dishes. When they help prepare meals, they’re more likely to try and enjoy new foods. Take advantage of spring produce, explore new recipes and have fun in the kitchen!

Cooking with Kids Book List

• “The Complete Cookbook for Young Chefs” by America’s Test Kitchen Kids – A fantastic kid-friendly cookbook filled with step-by-step recipes tested by real kids.
• “Cooking Class: 57 Fun Recipes Kids Will Love to Make (and Eat!)” by Deanna F. Cook – A hands-on cookbook with colorful photos, tips and fun kitchen activities.
• “Pretend Soup and Other Real Recipes: A Cookbook for Preschoolers & Up” by Mollie Katzen – A fun, illustrated cookbook with easy-to-follow recipes designed for young children.
• “The Toddler Cookbook” by Annabel Karmel – Simple, healthy recipes that introduce toddlers to the joys of cooking.
• “Kid Chef: The Foodie Kids Cookbook” by Melina Hammer – A great book for slightly older kids who want to develop cooking skills.
• “The Forest Feast for Kids” by Erin Gleeson – A beautifully illustrated vegetarian cookbook with simple, colorful recipes kids will love.
• “Let’s Cook: A Cookbook for Kids” by Ingrid Andersson – A fun mix of international recipes that introduce kids to flavors from around the world.

About the Author:

Sarah Muntel, RD, is a registered dietitian who has worked with surgical and medical weight management patients for more than 20 years. She loves helping people reach their health and wellness goals. In her free time, Sarah enjoys spending time with her husband and children, watching her kids’ activities and going on walks with friends.

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