5 Foods to Stock Up on in May, According to Dietitians

May is the perfect month to clean out your refrigerator and stock it with the variety of fresh produce that late spring and early summer have to offer. The shift to warmer, longer days allows plants to grow and thrive, becoming the ultimate “gift” for our tables. While there are plenty of great foods to stock up on in May, here are the top 5, according to registered dietitians.

1. Radishes

How many times have you eaten a salad topped with sliced radishes and not thought much about them? Perhaps you didn’t fully appreciate their crisp crunch or pop of peppery goodness?  There’s no better time than now when they’re in-season to add these zingy veggies to your grocery list. Besides being beautiful and flavorful, they’re also nutritious, says Rahaf Al Bochi, RDN, owner of Olive Tree Nutrition. Radishes are packed with nutrients like vitamin C, potassium and copper, and have been shown to have antimicrobial, anti-cancer and antioxidant properties, which promote overall health.

“Radishes can be enjoyed fresh on their own or in a salad, providing a crisp, crunchy, refreshing flavor,” says Bochi, “or they can be roasted in the oven for a caramelized sweetened addition to your meals.” In more good news, radish greens are an edible, nutritious food, too. Rahaf recommends tossing them in a salad or sauteing them with some garlic for a quick green side dish. Need more inspiration? Check out these 11 Easy Radish Recipes.

2. Cherries

For the west coast, May means the start of cherry season, says Melissa Renae, RD. If you’re in the Midwest to East coast, you may not see the red rubies locally in your farmer’s market until early to mid-June. (So, sit tight–they’re coming!) Not only are cherries a delicious and beautiful food, but they pack many nutritional benefits. For starters, a 1-cup serving of cherries provides 3 grams of fiber, which helps with everything from blood sugar control to gut and heart health. Cherries are also rich in antioxidants and anti-inflammatory compounds, says Renae, which are beneficial in preventing the development of chronic diseases, protecting against premature aging and improving heart health.

Renae recommends enjoying cherries fresh. Try them in hot or cold cereals, toss them into a smoothie or use them as toppings for yogurt or desserts. We love this Cherry Sorbet and Easy Cherry Cobbler.

3.  Morel Mushrooms

If you haven’t explored the mushroom section of your grocery store or farmer’s market, now is the time. Button mushrooms and portobellos are always around, but the mighty morel is where it’s at in May, says Grace Derocha, RD, a spokesperson for the Academy of Nutrition and Dietetics. “While their exact nutritional content can vary,” says Derocha, “they are generally low in calories and fat and high in protein and fiber.” They also provide an array of vitamins and minerals, including vitamin D, zinc, copper and iron. Additionally, morels contain antioxidants and have been associated with potential anti-inflammatory and immune-boosting properties.

Enjoy morel mushrooms sauteed for pastas and soups, toss them into quiches or use as a topping for pizza. For those surprisingly cool spring nights that sneak in, serve this Wild Mushroom Soup with crusty bread.

4. Carrots

While you can find carrots year-round, these orange-hued vegetables are at their sweet best in May, says Angel Planells M.S., RDN, a spokesperson for the Academy of Nutrition and Dietetics. Carrots contain beta-carotene, a carotenoid that the body converts into vitamin A, says Panellis, which can then be used for everything from supporting immune function to potentially protecting against disease and certain cancers. Planells adds that carrots–thanks to their nearly 4 grams of fiber per 1 cup (raw, chopped) serving–provide the additional benefit of helping with regulating bowel movements.

Smaller carrots tend to be sweeter, so enjoy them raw. Larger carrots can be sliced thin for Sesame-Honey Carrot Ribbon Salad or cooked quickly to maintain their crisp texture for dishes such as stir-fries. Carrots are also delicious roasted, like these Maple Roasted Carrots or cooked and pureed into dips.

5. Asparagus

This infamous spring vegetable is at its peak in May, so grab bunches with firm stalks and bright, tight tops for enjoying. Asparagus is a good source of vitamin C and fiber and an excellent source of vitamin K, says Chef Abbie Gellman, M.S., RD. It’s also a low-calorie food, with only 38 calories per 1 cup cooked serving.

Gellman recommends keeping things simple when it comes to cooking: “Just toss with extra virgin olive oil, salt and pepper and roast at 425 degrees F for 20 minutes.” If you’re looking for other ways to enjoy asparagus, Gellman suggests stir-frying or grilling. Finally, make sure to store asparagus properly to improve its longevity. “Simply place it in a glass with some water and put a plastic bag over the top of the tips then store in the refrigerator,” she says. It’s like a little asparagus bouquet in your fridge!

Bottom Line

Enjoying food at its peak of freshness means you’ll be getting the most from it in terms of flavor and nutrition. Asparagus, morel mushrooms, carrots, radishes and cherries are ripe and ready in most of the United States in May. Try the suggestions here, or explore our recipe library for more inspiration.