In the same family as mustard and wasabi, horseradish is a wonderful addition to sauces and dressings, and gives a pleasant kick to relatively plain dishes like mashed potato. Thanks to its sharp and hot flavour, a small amount of horseradish goes a long way to giving dishes a bit of oomph. Although it's available year-round, fresh roots are harvested in New England in spring.
Monkfish is catch of the month off the shores of New England in March. Its firm, white meat can stand up to big flavours and is great cooked in stews or simply pan-fried. Pair it with chorizo, salty Parma ham, garlic or sweet yet sharp tomatoes.
Available in California year-round, lemons are a key ingredient in many sweet and savoury dishes, drinks and cocktails. The zingy citrus also offers significant health benefits – it's a great source of vitamin C and flavonoids, which are antioxidants. Lemon-growing has also taken off in Florida, alongside more popular oranges and grapefruit, and it's plentiful in spring. Try the fruit in tarts, squeeze over fish or whisk into a salad dressing.
Clementines are another zingy citrus to bring some sunshine to the table and the season in Florida is now in full swing. Less acidic than oranges, they're great eaten as a snack and are a good source of vitamin C. But they can also be used in lots of recipes, both savoury and sweet. Clementines pair well with duck or in red cabbage, while cakes, tarts and puddings will benefit from the sweet but tangy flavour.
Currently in season in warmer states, like Florida, Louisiana and Hawaii, cabbage is a versatile ingredient. It benefits from low and slow cooking, or is great raw or flash-fried to add crunch in salads. You can shred and steam, stir-fry or braise cabbage as a side to meaty dishes. Alternatively, make the brassica the star of the show by stuffing individual leaves with a variety of fillings, and cooking in a creamy sauce.
Get the recipe for orzo with crispy cabbage, lemon and pine nuts here
Great grilled in salads, stewed in curries, stuffed or blitzed into a tasty baba ghanoush, aubergines are now in season in states like Florida and Hawaii. The meaty flesh soaks up flavours well so it's suited to punchy soy sauce-based marinades as well as fragrant Greek and Middle Eastern spices. Fun fact: although considered a vegetable, by definition aubergine is a berry.
Currently available in warmer states like Florida, California and Hawaii, peas can be used in myriad ways and are healthy too. They're high in nutrients, fibre and antioxidants. Blitz peas into a soup, add to a salad or mix into a spring greens Spanish omelette. You could also cook and serve simply dressed with butter, especially as they're at their most flavourful.
Get the recipe for courgette, pea and broad bean Spanish omelette here
Brussels sprouts can be a divisive vegetable but if you know how to cook them right, the small cabbage-like buds are a winning addition to dishes every time. Currently in season in Florida, Louisiana and California, sprouts are particularly great when combined with salty or spicy flavours. Forget about boiling too and instead roast or grill them for tasty, crispy burnt edges.
Spinach season is now drawing to a close in states like Florida and Kansas, but it's the start of the season in Arkansas. Packed with nutrients, spinach has a range of health benefits and is easily added to salads, stews, curries or pasta. It's a great way to bulk out dishes and add earthy flavour.
With carrot season getting under way in southern states like Georgia, Louisiana and South Carolina, there isn't a better time to cook with this versatile ingredient. Excellent when roasted or added to soups, stews and casseroles, carrots are also a particularly good source of beta carotene, fibre and potassium. Thanks to their crunchy texture and slightly sweet flavour, they also make a great afternoon snack.
Cauliflower is one of those vegetables that can be used in almost anything. Now mid-season in Arizona, Florida and Louisiana, it's perfect whizzed into a creamy soup, roasted whole or added to curry. For a low-carb alternative to rice, blitzed cauliflower is a good option. Don't throw away the leaves either – roast them or cook like spring greens such as kale.
It's your last chance to pick up seasonal fennel in southern states like Alabama, Mississippi and Louisiana as the season tails off. Fennel has a refreshing, slight aniseed flavour and it's wonderful thinly shaved into salads or cooked down in pasta sauces. The bulb-shaped base, stalks and fronds are all edible.
Now in season in the southern states, pak choy is a leafy green Chinese cabbage. It's an ideal addition to quick stir-fries, or steamed and smothered in garlic and soy sauce as a side. The broad leaves are crispy and crunchy, even when cooked, so add both a nice colour and texture to dishes.
Already available in southern states, like Texas, Georgia and Arizona, strawberries are one of the most common and popular berries around. They're not only a sweet treat but also an excellent source of vitamin C and rich in antioxidants. Poached, puréed, made into jam, blended in a smoothie or even paired with balsamic vinegar in a salad, nothing compares to the flavour of a seasonal and locally-sourced strawberry.
Leeks are available in many states year-round, but are particularly seasonal now in Arizona and Georgia. Their mild, slightly sweet flavour lends itself to a wide variety of savoury dishes. Not particularly good when eaten raw (unless you're using mild baby leeks), leeks are great when sweated in butter or used in stews and savoury pies.
We're approaching the end of sweet potato season in states like Arizona and Texas so it's a brilliant time to make the most of this versatile ingredient. Delicious made into fries or roasted whole and topped with chilli and cheese, sweet potatoes are also great as the base for a vegetarian burger patty.
Beetroot should be a staple ingredient in everyone's cooking – it's tasty roasted, pickled or boiled, and it's packed with vitamins and minerals. You could also mix it into veggie patties or use in a healthier version of brownies, thanks to beetroot's natural sugars. During March, beetroot season is in full swing in Louisiana and New Mexico, and nearing the end in Arizona.
Often underrated, crunchy and tangy radishes can be used for much more than just shaving into salads and quick pickles. Warm them up a bit and radishes become even juicier and their pepperiness mellows. For something a little different, try cooking them in butter as a side to roast beef or baked white fish. March marks the start of radish season in states like Alabama, Arkansas, Georgia and Kansas.
Available in pretty much all of the states with a mild and warm climate, asparagus is definitely at its best in spring. It's a great ingredient to have on hand – it only takes a couple of minutes to boil and blanch, quickly pan-fry or grill. Enjoy for breakfast with eggs, for lunch in a tart or for dinner in risotto.
There's no need for broccoli to be boring – bring out its best side through roasting or stir-frying. Bake in a creamy, cheesy sauce; marinate then roast in Indian spices; or smother in a Sichuan-inspired dressing. Broccoli is currently in season in Texas, Louisiana, Arizona and Hawaii.
Harvested twice a year in California (in spring and autumn), artichokes might seem like a daunting ingredient to work with as they require some preparation to get to the tasty heart. However, learn the basics and you'll be well on your way to cooking all sorts. Try artichoke whizzed into a dip or soup, chargrilled or even on a pizza.
Avocados are a Californian staple and about 90% of the country's avocados are grown in the Golden State. Harvested from around February to September with a short break in summer, the fruit is popular here and beyond the state borders. Mash it into guacamole, spread on toast, grill it and even use in vegan desserts like chocolate mousse.
Get the recipe for noodle bowls with avocado and salmon here
Available in Alabama, Arkansas, Louisiana and Mississippi, rhubarb and its sharp, zingy flavour works extremely well in sweet recipes and with rich meats. Often used in crumbles, upside-down cakes and tarts, rhubarb can also be pickled or made into a tangy compote for savoury dishes.
March marks the start of black cod season in Alaska. Also known as sablefish, its flesh is white and has a richer flavour and more velvety texture than regular cod. It's suited to roasting and grilling as it's a pretty sturdy, meaty fish. Black cod also pairs extremely well with punchy flavours, like miso in this ramen recipe.
Another Alaskan favourite in March, halibut is a dream to cook with. Popular with chefs and home cooks alike, the fish holds its shape when cooked and absorbs flavour well. It's especially delicious when served with a nutty crust or raw as a ceviche, with acidic, zingy ingredients like mango and passion fruit.