Spring has finally delivered on its promise — and May is easily the most exciting month to be in the kitchen. Markets are overflowing with vibrant, fresh produce that's not only delicious but genuinely good for you. Here are the 10 seasonal ingredients worth picking up right now, before the season moves on.
1. Asparagus
May is peak asparagus season, and there's a reason this elegant vegetable has such a devoted following. It's loaded with vitamins, minerals, and antioxidants — and it's naturally low in calories, making it a smart choice whether you're watching your diet or not.
The best part? Asparagus is incredibly versatile. Toss it in a salad, roast it in a hot pan with olive oil, or shave it raw over pasta. Just remember to snap off the woody ends before cooking — everything above that point is pure, tender flavour.
2. Strawberries
Is there anything more quintessentially May than a bowl of ripe strawberries? At their sweetest right now, they're bursting with vitamin C and antioxidants that give your immune system a real boost.
Eat them straight from the punnet, blend them into smoothies, layer them into cakes, or toss them through a summer salad. They also pair beautifully with a splash of sparkling wine if you're feeling celebratory — which, honestly, May deserves.
3. Rhubarb
Rhubarb is one of those ingredients that rewards adventurous cooks. Its sharp, tangy flavour makes it a brilliant base for jams, crumbles, compotes, and tarts. It's also a solid source of vitamin A and vitamin K, supporting both eye health and bone strength.
One important note: rhubarb must always be cooked before eating — never raw. A little sugar or honey goes a long way in balancing its natural tartness. Don't overdo the sweetener though; that pleasant sourness is exactly what makes it special.
Not sure how to use it? Here's a handy guide to cooking with rhubarb that will get you started.
4. Fresh peas
There's something deeply satisfying about fresh peas in May — tender, sweet, and nothing like the frozen kind. They work beautifully in soups, stews, and side dishes, and they cook in just a few minutes.
Nutritionally, they punch well above their weight: high in fibre, vitamin A, and plant-based protein, yet low enough in calories to fit into almost any eating plan. If you've never eaten them straight from the pod, May is the time to try.
5. Radishes
Bright, crunchy, and mildly peppery — radishes are one of spring's most underrated gems. They add colour and crunch to salads, look stunning as a garnish, and bring a lively kick that wakes up your taste buds.
They're also remarkably low in calories while being rich in vitamin C, making them a guilt-free snack on their own. Slice them thin, serve with good butter and sea salt, and watch them disappear from the table.
6. Spinach
Few vegetables are as genuinely useful in the kitchen as spinach. It wilts down quickly, absorbs flavour beautifully, and works in almost everything — soups, creamy sauces, pasta dishes, omelettes, and smoothies.
It's packed with iron, vitamin K, and antioxidants that support cell repair and immune function. Steam it briefly to preserve its nutrients, or sauté it with garlic and a squeeze of lemon for a simple side that goes with just about anything.
7. Sugar snap peas
If you haven't eaten sugar snap peas straight off the vine, you're missing one of spring's great pleasures. Their natural sweetness and satisfying crunch make them just as good raw as they are lightly cooked.
They're rich in fibre and vitamin C, which supports healthy digestion and immunity. Toss them into stir-fries, add them to grain bowls, or simply snack on them as they are. You'll find them at farmers' markets throughout May — grab them while they last.
8. Spring onions
Fresh, aromatic, and endlessly useful — spring onions are one of those ingredients that quietly elevate everything they touch. In May they're at their most tender, with a mild flavour that works just as well raw as it does cooked.
Scatter them over soups, fold them into omelettes, or use them to brighten up a simple salad. They're a good source of vitamins A and C, and a small bunch kept in the fridge will add life to your meals all week long.
9. New potatoes
New potatoes are one of the quiet joys of late spring. Their thin skin, waxy texture, and gently sweet flavour make them a completely different experience from regular potatoes — and right now, they're at their absolute best.
You don't need to peel them. Just scrub them well, then roast them whole, steam them, or toss them into a warm salad with fresh herbs, butter, or a drizzle of good olive oil. Simple, seasonal, and genuinely satisfying.
10. Butterhead lettuce
Soft, delicate, and wonderfully crisp — butterhead lettuce is the understated hero of the spring kitchen. Its high water content keeps you hydrated, its calorie count is negligible, and its mild flavour makes it the perfect canvas for bold dressings and toppings.
It's also rich in vitamin A and folate, both essential for healthy skin and a well-functioning nervous system. Pair it with whatever else is in season right now — radishes, spring onions, fresh peas — and you have a salad that genuinely tastes like May.
The best seasonal cooking doesn't require complicated recipes. It just requires good ingredients at the right moment. This month, that moment is now — so make the most of it.
