Apricots

Despite their small size, fresh apricots are loaded with plant nutrients that act as antioxidants and protect cells against the damage that causes disease. Apricots also supply vitamin A, vitamin C, potassium, and fiber. Eat them fresh for a healthy snack that will satisfy a sweet tooth. They can also be chopped for salsas and salads.

Eggs

Spring provides free-range hens with the greens they love. As the antioxidants rise in their diet, the egg yolk turns a deeper shade of yellow, and the flavor is enhanced. Pick up fresh eggs at your local farmers market and taste the difference.

Whether you eat the whole egg or only the white, each part supplies valuable nutrients. Egg whites contain high-quality protein and B vitamins. The yolk contains the fat-soluble vitamins A, D, E, and K. Eggs pair well with spring vegetables in quiche and omelets.

Fava Beans

One cup of boiled fava beans provides 12.9 grams of protein and 9.2 grams of fiber. Like other legumes, fava beans are rich in vitamins and minerals like iron and potassium. Try homemade fava bean hummus or use them as a salad topping. Seasoned mashed fava beans also make a delicious side dish.

Rhubarb

Rhubarb contains vitamin C, calcium, and fiber. Resist the temptation to load it with sugar to tame the tartness. Instead, cook rhubarb with strawberries or raspberries and stir the fruits in yogurt and oatmeal. Diced rhubarb can also be added to salsa and savory stuffings.

Shallots

Shallots are packed with disease-fighting flavonoids. They also supply potassium, vitamin A, and folate. Shallots can be used similarly to onions and garlic, and their milder flavor makes them ideal for raw preparations. Stir diced shallots into pasta and potato salad, slice rings to top flatbreads and sandwiches, or blend shallots into marinades and salad dressings.

Sweet Cherries

The antioxidants in sweet cherries have been found to reduce pain and inflammation associated with arthritis and protect against chronic disease. Cherries also provide B vitamins and potassium. Add cherries to your fruit salad, sprinkle them over cereal and yogurt, and blend them into smoothies.

Thyme

Thyme is a hearty herb and one of the first to grow in spring. Its leaves contain disease-fighting antioxidants, vitamin C, and iron. Use fresh thyme in marinades, or blend it into salad dressings. Thyme is also delicious when used to flavor soups or when tossed with roasted spring vegetables.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.