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We all look forward to spring and warmer weather—it’s the perfect occasion to fill your plate with Quebec fruits and vegetables, which are beginning to make their way to grocery store shelves. Here’s a small guide to adding colour to your diet with local foods that are as tasty as they are healthy!

A rainbow of benefits!

The key to a balanced diet? Diversity! While the benefits of fruits and vegetables are well known, don’t forget that variety—especially in terms of colour—offers even more health perks! Yellow, orange, red, or green: turn your plate into a healthy rainbow of flavours and fun!    

Red fruits and vegetables: Red produce, such as tomatoes, peppers, and strawberries, are filled with antioxidants, in addition to being packed with vitamins A and C. Interesting fact: Cooked tomatoes boast even more antioxidants . . . so head to your kitchen and make a large batch of homemade marinara sauce right now!

Yellow and orange fruits and vegetables: Cantaloupe, peppers, squash, carrots, and sweet potatoes, for example, are all packed with vitamin A! This nutrient plays an important role in eye health and the development of teeth and bones. Plus, yellow and orange fruits and vegetables are known for their cancer-fighting properties!

Green vegetables: Green veggies (think broccoli, lettuce, cabbage, and asparagus) are rich in iron, as well as in vitamins A, C, E, and K. Leafy greens, such as spinach and kale, are an athlete’s best friend, as they promote good muscle health.

A treat for the eyes . . . and tastebuds!

Have trouble getting your family to eat their fruits and veggies? Once again, colour is key! The more colourful the plate, the more likely your kids are to want to taste. A variety of colours will peak their curiosity . . . and appetite! If dinnertime is a struggle, try these pulled chicken tacos, a colourful recipe that is sure to please even the pickiest eaters.

Tasty local produce


As soon as the milder temperatures arrive, our terroir gives in abundance; our local harvests make their way to grocery stores, starting with mushrooms, several varieties of which are available until October. White, coffee, or portobello mushrooms are delicious in sauces, creams, sautés, soups, omelettes, and other tasty dishes, such as these succulent mushroom, bacon, and spinach crepes.


Spring is synonymous with Quebec cucumbers, which can be enjoyed as early as April. Fresh, crunchy, and juicy, they’re a must when it comes to salads and crudité platters. They can also be used to make this delicious relish, where they share the spotlight with onions, peppers, and celery. Are you up for trying it in your hot-dogs this summer?

Beets and carrots

Beets and carrots are versatile vegetables that can be found at the grocery store year-round. With their bright colours, they always impress in soups. You’ll love the medley of flavours in this carrot soup, which boasts a surprising kick. And this beet soup, with its smooth texture and slightly acidic flavour, is sure to wow.  


Let’s finish with a riddle: What is the most harvested field vegetable in the province? Cabbage, of course! And there’s no reason to deprive yourself of it, as it’s available all year long. If you’re more the traditional type, then you’ll love this fabulous coleslaw recipe. Cabbage, a favourite? Bet you never slaw that one coming!

Tips for eating more fruits and veggies!

Moderation is key . . . except when it comes to fruits and vegetables! Here are our top tips for enjoying them to the max (without getting bored):

  • Vary your cooking techniques. Roasted, steamed, sauteed, or on the BBQ, you’ll see that broccoli can be prepared a million different ways!
  • For your crudites, try an original dip like this colourful hummus. It’s the perfect snack to brighten up your day!
  • As a garnish on your salads, soups, eggs, and fish, young shoots add colour and freshness to your favourite dishes. They add a sometimes sweet, sometimes spicy or aromatic flavour, in addition to being packed with nutrients.
  • Smoothies are a great way to sneak some extra fruits and veggies into your children’s day! Kale, avocado, and spinach pair perfectly with blueberries, pineapple, bananas, and strawberries. You can also easily sneak in some extra veggies by preparing a big batch of zucchini bread or carrot muffins.  

This spring, add some freshness and flavour to your plate with local fruits and vegetables . . . and make sure to include all the colours of the rainbow!