Spring is the season synonymous with fresh‑from‑the‑farm flavour. As winter’s chill fades, we welcome vibrant spring vegetables that bring colour and brightness back to the table. At Farm Boy, we take pride in sourcing only the best, long‑lasting produce picked at peak freshness and quality. Our buyers are up early at the markets each day to ensure our customers enjoy exceptional produce at excellent value. We do our best to source Canadian whenever possible, supporting local family farms across the country and bringing you closer to the farm with crops that offer maximum flavour. In this blog, discover seven of our favourite spring veggies, along with storage tips, fun facts, and mouthwatering recipes we think you’ll love.
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Blog Overview
- Discover which spring veggies are grown locally in Ontario and when they typically appear in grocery stores.
- See peak season months for Ontario asparagus, broccoli, green beans, green onions, fiddleheads, and spinach.
- Learn the best ways to store asparagus, broccoli, green beans, green onions, fiddleheads, and spinach to keep them fresh longer.
- Explore spring‑inspired, vegetable recipes, including plant‑based options that highlight Ontario’s seasonal produce.
Spring Veggie: Asparagus
Spring has officially arrived when fresh asparagus hits Ontario store shelves. A source of folate and vitamins A and C, asparagus makes an excellent side dish whether boiled, steamed, grilled, or sautéed. It also shines in soups, salads, quiches, strudels, and many other seasonal recipes.
How to pick and store the best asparagus:
- Look for firm stalks with tight, closed buds.
- Choose spears that are dark green or purple near the tips, not yellowish.
- Store asparagus like a bouquet of flowers: trim the ends and place in the fridge in a jar of water.
- For the best flavour, use asparagus the day it’s purchased.
Did you know?
White asparagus is the same species as common green asparagus—just grown in the dark! The lack of sunlight prevents the production of chlorophyll, which accounts for the green colour in your traditional asparagus.
When is Ontario-grown asparagus season?
- Fresh Ontario‑grown asparagus typically arrives in stores during May and June.
- Most asparagus grown in the province is green, while white asparagus represents only about 3 acres of total production.
- Many hybrid varieties are bred to thrive in Canadian climates, resulting in a hardier, more resilient crop. The University of Guelph is one of the leaders in this type of research and development!
Spring Veggie Recipe to Try: Grilled Asparagus Caprese Salad
Spring Veggie: Broccoli
A versatile veggie that shines in salads, soups, casseroles, and more, broccoli is a great source of vitamins A and C, fibre, and potassium. Though less common, purple broccoli varieties offer a slightly sweeter flavour while being just as nutritious as their green counterparts. For a quick and easy side dish, simply boil broccoli, drain, drizzle with olive oil, season, and toss with a touch of Farm Boy™ Fermented Garlic Flowers.
How to pick and store the best broccoli:
- Opt for dark green, tightly packed crowns for the best flavour.
- Avoid any with yellow or brown spots, or crowns with soft, mushy tops.
- A moist end indicates the broccoli is at its freshest.
- Loosely wrap your broccoli in a damp paper towel and store on a shelf (not a drawer) in your fridge.
Did you know?
Broccoli, cabbage, cauliflower, kale, kohlrabi, and Brussels sprouts all come from the same plant species!
When is Ontario-grown broccoli in season?
- Hearty Ontario-grown broccoli is usually available from June to October.
Spring Veggie Recipe to Try: Plant-Based Beef & Broccoli Recipe
Spring Veggie: Spinach
Spinach is a quintessential leafy green known for its wholesome goodness and vibrant colour. Often a staple in springtime meals, this versatile vegetable can be enjoyed cold in dips, pesto, and salads, or cooked in simple sautés, sauces, stuffed dishes, and more. Spinach is a source of Vitamin A and folate, and it also provides fibre, potassium, and a bit of Vitamin C.
How to pick and store the best spinach:
- Look for spinach that’s deep, dark green with clean, crisp leaves and firm stems.
- Avoid stems that are too thick, as they can indicate a tougher, stringy texture.
- Do not wash your spinach until you’re ready to use it.
- Keep spinach wrapped or in an airtight container in the fridge.
- Wrap spinach in paper towels to absorb excess moisture.
- For loose spinach in a container, place paper towels underneath and on top.
Did you know?
Spinach has been grown in North America since the early 19th century.
When is Ontario-grown spinach in season?
- Fresh Ontario spinach can usually be found in-store from May to October.
Spring Veggie Recipe to Try: Spinach Tofu Scramble
Spring Veggie: Green Beans
The green bean is known by many names: French beans, string beans, and snap beans. Whatever you call them, they’re always delicious! With a slightly sweet flavour and a crisp, snappy quality, you’ll want to avoid overcooking them to prevent that dreaded mushy texture. Instead, they should be tender with a bit of bouncy, squeaky bite once cooked.
How to pick and store the best green beans:
- The best green beans have a vibrant colour and a smooth feel.
- Snap to it: Give a bean a snap to ensure they’re crisp.
- Bigger isn’t better: too-large green beans can taste stringy.
- Keep unwashed green beans in a plastic bag in your fridge’s crisper drawer for 4-7 days.
Did you know?
You can make Chinese‑style green beans by wok‑ or pan‑frying them with garlic, ginger, minced beef, turkey, or pork, chili peppers, Farm Boy™ Chinese Five Spice Seasoning Mix, and Farm Boy™ Naturally Brewed Soy Sauce.
When are Ontario-grown green beans in season?
- You can usually find Ontario-grown green beans in-store from June to October.
Spring Veggie Recipe to Try: Quinoa, Asparagus, and Green Bean Salad
Spring Veggie: Fiddleheads
These tightly coiled cuties taste like a mix of asparagus, broccoli, and green beans. They’re slightly sweet and pleasantly grassy giving you a taste of spring in a single bite. Packed with iron, potassium, and fibre, these nutrient‑rich veggies are only around for a short time each year, making them a true springtime must‑try!
How to pick and store the best fiddleheads:
- Choose fiddleheads with tightly curled fronds for the best flavour.
- The best fiddleheads should be smooth and firm.
- A bright green hue means the fiddlehead is perfectly ripe.
- Wrap unwashed fiddleheads in a paper towel, place in a plastic bag, and store in the fridge for a maximum of 10 days.
Did you know?
Fiddleheads are toxic if consumed raw! Before roasting or sautéeing, steam or blanche them to ensure safe consumption.
When are Ontario-grown fiddleheads in season?
- Though highly dependent on climate and weather changes, the fiddlehead season for Ontario is usually in the middle of May to early June.
Spring Veggie Recipe to Try: Simply Sautéed Fiddleheads
Spring Veggie: Green Onions
Also known as small bunching onions or scallions, green onions have a delicate, mild flavour with a subtle sweetness. These delicious vegetables are simply immature onions that haven’t fully developed their bulbs, giving them a refreshing, herbaceous quality with less intensity than a fully grown onion. A versatile ingredient in many recipes, green onions are often used to complement or elevate bold flavours—especially when enjoyed fresh as a garnish or mix‑in.
How to pick and store the best green onions:
- Look for bright green tops with a firm white bulb and crisp stems.
- Skip any onions that look or feel dry; they should have a slight shine and overall vibrancy.
- Store them in the fridge like delicate herbs: place them root‑side down in a glass jar with a few inches of water, then cover loosely with a plastic bag to keep in moisture.
- You can also wrap them in a lightly damp paper towel and place them inside a plastic bag.
Did you know?
Green onions are a part of the Lily family that includes asparagus, garlic, tulips, and more.
When are Ontario-grown green onions in season?
- Ontario-grown green onions are usually available in June to November.
Spring Veggie Recipe to Try: Cebollitas Asadas
This dish lets green onions shine as either the star of the show or a flavour‑boosting sidekick for your favourite meals. Traditionally made with cambray (Mexican) onions, common green onions work just as well. Sure to become a grill‑season favourite, it’s a humble dish that delivers standout flavour! Cebollitas asadas are simply grilled green onions, but sometimes the simplest preparation can make the biggest impact. Grilling or pan‑frying over high heat adds smoky caramelization while bringing out the green onion’s natural sweetness. Whether served as a side, tucked into tacos, or paired with proteins, we think you’ll love this easy recipe.
Ingredients
- 1 bunch, green onions
- olive oil
- salt
- pepper
- lime wedges (half a lime)
- Optional: Farm Boy™ Fajita Seasoning Mix
Directions
- Wash, trim, and pat dry the green onions.
- Drizzle with olive oil and season with salt and pepper.
- For extra punch, add a touch of Farm Boy™ Fajita Seasoning Mix and a squeeze of lime juice (about 1/4 lime).
- Grill over high heat for about 2 minutes per side, until lightly charred and glossy.
- Serve with a wedge of lime and an extra sprinkle of seasoning, if desired.
Tip: Take the flavour up a notch by drizzling with Farm Boy™ Hot Honey and topping with Farm Boy™ Crispy Fried Onions.
