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Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet April Produce Guide

Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet April Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN

Spring is finally here!

Welcome to April Seasonal Produce Guide, celebrating the abundance of vibrant fruits and vegetables that thrive during this transitional month. As a Mediterranean diet expert, I am excited to share with you the bounty of fresh produce.

April holds a special place in my heart as it signifies the transition from the cozy comforts of winter to the exciting adventures of spring. It's a time when nature comes alive with color, and the markets are brimming with an array of seasonal delights waiting to be explored.

Join me on a journey as we discover the rich tapestry of flavors that April has to offer, and learn how incorporating these nutrient-packed ingredients into your Mediterranean-inspired meals can elevate both your health and your culinary experience. From crisp greens to succulent fruits, let's celebrate the season together and embrace the delicious possibilities that await us.

Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet March Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN

Why you should Shop locally and eat Seasonally?

Optimal Nutrition: Seasonal produce is harvested at its peak ripeness and packed with maximum nutrients. By choosing locally grown fruits and vegetables, you ensure that they spend less time in transit, preserving their freshness and nutritional content.

Environmental Sustainability: Supporting local farmers and purchasing seasonal produce reduces the carbon footprint associated with food transportation and processing. By minimizing the distance your food travels from farm to table, you contribute to a more sustainable food system. Embracing seasonal eating not only benefits your health but also helps protect the planet for future generations.

Economic Benefits: When you buy from local farmers and businesses, you invest in your community's economy. Moreover, purchasing seasonal produce often means lower prices, as an abundance in supply leads to more competitive pricing. By prioritizing seasonal and local ingredients, you can enjoy high-quality, affordable foods that support both your health and your community. This will also stretch your grocery budget further and allow you to splurge on other items with a higher price tag like animal protein or your favorite ice cream!

Now, let's delve into the seasonal produce February offers for your Mediterranean diet grocery list:

The Greens:

  • Arugula

  • Asparagus

  • Artichokes

  • Avocado

  • Peas

The Herbs:

  • Parsley

  • Cilantro

  • Chives

  • Mint

  • Dill

The Allium Veggies:

  • Green onions

  • Leeks

  • Garlic

  • Shallots

The Citrus:

  • Grapefruits

  • Oranges

  • Lemons

  • Lime

  • Mandarins

The Cruciferous:

  • Broccoli

  • Brussels sprouts

  • Cauliflower

  • Cabbage

  • Romanesco

The Roots:

  • Potatoes

  • Celery Root

  • Beets

  • Radishes

  • Kohlrabi

The Fruits:

  • Pineapple

  • Kiwi

  • Pears

  • Rhubarb

  • Strawberries

Bonus Tip: Drizzle your dishes with extra virgin olive oil for healthy fats and added flavor. 🫒

Ready to embrace your culinary creativity? Explore theses recipes inspo featuring these seasonal gems!

Artichoke and Feta Stuffed Chicken Breast: Tender chicken breasts are filled with a savory mixture of artichoke hearts and creamy feta cheese, then baked to perfection for a flavorful and satisfying meal.

Salmon Roasted Asparagus with Lemon and Garlic: Succulent salmon fillets are paired with tender roasted asparagus, infused with zesty lemon and garlic flavors, creating a light and refreshing dish that's bursting with Mediterranean-inspired taste.

Radish and Avocado Toast: Crispy whole grain toast is topped with creamy avocado slices and thinly sliced radishes, offering a delightful contrast of textures and a burst of fresh, peppery flavor.

Spring Pea Chicken Risotto: Creamy risotto studded with vibrant green peas and tender bites of chicken, this dish captures the essence of spring with its bright colors and comforting flavors.

Roasted Brussels Sprouts with Bacon: Brussels sprouts are roasted until golden and caramelized, then tossed with crispy bacon pieces, creating a delightful combination of smoky, savory goodness.

Pineapple Kiwi Smoothie: A refreshing blend of tropical pineapple and tangy kiwi, this smoothie is packed with vitamins and antioxidants, making it the perfect way to start your day or refuel after a workout.

Rhubarb Overnight Oats: Creamy overnight oats are infused with the tart sweetness of rhubarb compote, creating a delicious and nutritious breakfast option that's ready to enjoy as soon as you wake up.

Strawberry Mint Infused Water: Fresh strawberries and fragrant mint leaves are steeped in cold water, creating a refreshing and hydrating beverage that's perfect for sipping throughout the day.

Baked Cod and Orange Glazed Carrots: Flaky cod fillets are baked to perfection and served alongside tender carrots glazed with a tangy orange sauce, offering a burst of citrusy flavor with every bite.

Quinoa Tabbouli Salad: Nutty quinoa is mixed with chopped tomatoes, cucumbers, parsley, and mint, then dressed with a zesty lemon vinaigrette, creating a refreshing and nutritious salad inspired by Mediterranean flavors.

Lox Bagels with Dill: Toasted bagels are topped with silky slices of lox (smoked salmon) and fresh dill, offering a classic and indulgent breakfast or brunch option that's bursting with flavor.

On The Blog Mediterranean Diet Recipes using April Seasonal Produce:

Arugula :



Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet April Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN

Mayazbites Word of Encouragement and Call to Action:

As you start to embrace seasonal and local eating, remember that every small choice you make can have a meaningful impact. You don't have to go all out along as you are trying! This can be by trying out a new seasonal veggie or opting for a seasonal favorite. Whether you're browsing your neighborhood farmer's market or selecting produce at your local grocery store, try to prioritize seasonal ingredients that reflect the abundance of each season. By nourishing your body with the bounty of the earth and supporting local food systems, you're not just enjoying delicious meals – you're contributing to a healthier, more sustainable future for yourself and generations to come. Start incorporating seasonal and local foods into your diet today, and experience the countless benefits they have to offer.


Maya Oueichek, MBA, RDN Founder of Mayazbites LLC


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