May Featured Vegetable:

The month of May features Popeye’s favorite vegetable – spinach. Spinach is a cool season vegetable that grows best in the spring and fall months.

Veggie Guide: Shopping,
Storage, Preparation, and More

  • Choose crisp, dark green, even-colored leaves.
  • Refrigerate washed and loosely wrapped in paper towel for up to 5 days.
  • Soak in cold water and swish leaves to remove sand and dirt. Pat dry with paper towels.
  • Eat raw, steamed or stir-fried
  • Tastes great with fish, mushrooms, potato, sweet potato or white beans
  • Season with garlic, ginger, red pepper flakes or salad dressing

Starting simple is a great way to try out a new vegetable, like spinach. Here are a couple easy ways to enjoy it.

  1. Add chopped spinach to ground meat for meatballs, tacos or burgers.
  2. A handful of spinach in a smoothie boosts nutrition but doesn’t change the flavor.
  3. Substitute lettuce with fresh spinach leaves in sandwiches, tacos and salads.


Green Smoothie
Serves 2 (8oz. servings)

  • 1 ripe medium banana, peeled
  • 1 apple, peeled and core removed
  • 1 cup spinach leaves, tough stems removed
  • 1/4 cup cold orange juice
  • 1/4 cup cold 2% lowfat milk
  • 6 ice cubes
  1. Chop apple and spinach leaves.
  2. Place banana, apple, spinach, orange juice, milk and ice cubes in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Nutrition Facts per serving: 150 calories; 1.5g fat; 33g carbohydrates;
5g protein; 20g sugars; <5mg cholesterol; 75mg sodium

Recipe is an excerpt from I ❤️Vegetables book.
Free recipe cards below for download in English or Spanish.

English Recipe Card


What Else is In Season
Other Vegetables in Season include:

  • Asparagus
  • Broccoli
  • Cabbage
  • Green Beans
  • Greens: Kale, Chard, & Collards
  • Lettuce
  • Mushrooms
  • Onions
  • Leeks
  • Kale
  • Peas

View our What’s In Season GUIDE for SPRING for a printable, 2-sided, complete list of fruits and vegetables in season plus shopping,
storage, preparation, and start simple tips.