Seasonal Eating in Canada: How to Eat Nutritiously Year-Round (Spring Edition)

There’s something about spring that feels like a fresh start. The snow melts, the sun sticks around longer, and all of a sudden, I’m craving lighter meals, fresh greens, and foods that feel alive again. If you’ve ever noticed your body naturally wanting different foods when the seasons shift, you’re not imagining it. I’m here to help you lean into that with some real talk on seasonal eating in Canada.

I know “seasonal eating” can sound a bit trendy, but it’s really just about syncing your nutrition with what’s naturally available. And in Canada, that can be a bit of a rollercoaster, depending on where you live. But the benefits? More flavour, more nutrients, and often, fewer food miles (not to mention your grocery bill might thank you).

What’s in Season in Canada Right Now (Spring)
Spring is kind of a transition season. We’re moving out of the hearty stews and root veg mode, but we’re not quite at peak farmers' market bounty yet. That said, there are some gems that start popping up — especially in southern regions like Ontario and parts of B.C.

Here’s what I keep my eyes out for in early to mid-spring:

• Asparagus – One of the first local veggies to be freshly harvested in most provinces. It’s fresh, tender, and loaded with folate, potassium, vitamins C and A, as well as fibre.
  
  
• Spinach – Hardy greens like spinach start making an appearance in local markets by late April. It’s loaded with vitamins and minerals and increases vitality.
  
  
• Rhubarb – That tart, weird, wonderful vegetable (that we treat like fruit) comes out to play early. Make a rhubarb strawberry crumble or some rhubarb apple sauce. Yum!
  
  
• Radishes – Crunchy, peppery, and super satisfying — they grow well in cooler Canadian soil and are an excellent source of vitamin C and a good source of calcium.
  
  
• Chives and green onions – Often the first thing to sprout in gardens and at markets.
  
  
• Sprouts & microgreens – Grown indoors or in greenhouses across Canada and are full of antioxidants.
  
  

If you're in or around Toronto like me, keep an eye out for local growers starting to show up at spots like St. Lawrence Market or your favourite weekend market — but if you're tuning in from elsewhere, check out your region’s seasonal calendar. Timing may vary slightly, but these early spring stars show up coast to coast.

How I Shift My Eating in Spring
​I always tell clients: listen to your body. In spring, I’m ready for some crisp textures, tangy flavours, and foods that make me feel energized instead of weighed down.

This doesn’t mean I cut out all warm meals (Canadian springs are unpredictable), but I do start:

• Swapping out hearty soups and stews for lighter meals such as sauteeing in-season asparagus and mushrooms with a lean protein.
  
  
• Adding lemon or vinegar to salads and using colourful veggies for that brightness boost. (See below for building yummy salads.)
  
  
• Instead of hot drinks like cocoa and spiced teas I drink more room temperature or cold water on its own or with citrus, mint, or cucumber.
  
  

How to Build a Salad That Actually Feels Like a Meal
Nobody wants a sad pile of leaves. A good spring salad needs balance: something fresh, something creamy, something crunchy, and a little protein to make it stick.

Here’s a go-to combo I’ve been loving:

• Base: baby spinach + sprouts
  
• Add-ins: radishes, cucumber, cooked lentils, roasted asparagus
  
• Crunch: pumpkin seeds or sunflower seeds
  
• Creamy: goat cheese or avocado
  
• Dressing: olive oil, lemon juice, Dijon, a touch of maple syrup, salt and pepper
  
  

Meal Prep Tips for Spring

I still prep, but I keep it flexible this time of year. My fridge usually has:

• Washed greens in a salad spinner
  
• Roasted spring veg (like asparagus, beets, or sweet potatoes)
  
• Hard-boiled eggs or cooked lentils
  
• Make ahead a couple of salad dressings to drizzle on salads
  
  

I also start doing more “assemble and go” meals — think snack plates, bento-box style lunches, or wraps loaded with fresh stuff (using glass jars is awesome too).

Spring Supplements & Habits
Even though the sun may be peeking out more, continue to take your vitamin D supplement or start taking it. Canadians are often very low in the spring especially after a long dark winter. I also like to boost my gut health with probiotics and fermented foods like kimchi or miso. 

Hydration needs also go up as we become more active and start sweating more outdoors — so don’t wait until summer to up your water game.

Your Spring Takeaway
Seasonal eating doesn’t have to be all-or-nothing. Start small: grab a bunch of local asparagus and figure out three ways to use it this week. Check out a farmers’ market near you, or look for the little “Product of Canada” tag (and organic tag) in stores. Notice what foods your body’s asking for now that the seasons are shifting, and honour that.

I’ll be back with a Summer Edition, so if you try any new spring faves, DM me on IG (@agc.fitness) or shoot me an email. I’d love to hear what’s on your plate — wherever in Canada you’re eating from.
​
Let’s make spring feel good, one meal at a time.

Andrea

​