With the bright summer approaching ahead
from March, this short spring season time in India is a season of two-month
duration which are March and April for plants. It is the last month in which we can find
winter fruits and vegetables. Also, it’s the finest season to save up those
extra fruits and veggies by pickling.
Here is the list of Fruits, Veggies, Grains and Sea foods in season this March that give us the maximum health benefits needed to help us tackle all of them if cooked in a correct way.
In March, winter and spring season
fruits and vegetables coexist, plus this spring season is the best to consume
varieties of greens along with their teeny tiny flowers, buds and pulps (if
present) like moringa, palak varieties, anne soppu, mustard leaves, chakramarda
saag, bichu buti, avarampoo, sushni saag, haak, manathakali, sorrel and the
list goes..
Exceptionally this spring time as the leaves attain their fullest growth bearing tiny flowers that’s ready to bear pods and seeds. Thus, richer in all of the required nutrition.
(note: the nutritional composition differs from place to place)
Apart from
the varieties of green leafy vegetables, there’s fresh spices and herbs ready
to be harvested from march onwards till the summer ends.
Here’s the list to buy and eat sustainably this month.
Fruits:
Jackfruit, Ayani pazham (Anjili chakka, Wild jackfruit), Tender mango (vadu maanga), Amla, Hisalu, Cashew apple, Ramphal, Grapes,
Chikku (Sapota), Ber (Indian Jujube/ Plum), Citrons, Galgal (Hill lemon),
Sugarcane, Shahtoot (Mulberries), Dahu (Monkey fruit), Noni, Elephant apple/
Chalta, Prickly pear, Jaamun, Custardapple, Fig, Bael (Wood apple), Langsah/Lotka (Langsat), Phalsa
(Indian Sherbet Berries), Aloo Bukhara (Indian plum), Kafal (Bayberry), Dadim,
Kilmode, Ghingaru, Kokum, Litchi, Kodikai/ Koduka puli (Jungle jilebi).
Other
common Fruits- Pomegranate,
Papaya, Banana, Guava, Apple, Pineapple, Mosambi (Sweetlime), Narangi (Orange).
Vegetables:
Lady’s finger, Brinjal varieties, Radish, Capsicum, Cluster
beans, Broad beans, Flat beans, Normal Beans, Goa bean/ chowdhari/ Siragu
avvarai/ Winged beans, Bottle gourd, Bitter
gourd, Ivy gourd (Tindora/ Kovakkaai), Tapioca/ Cassava, Palmyra sprout (Panang kil(zh)angu), Yam, Beetroot, Cow peas/ long beans, Papdi/ young hyacinth bean, Bohar, Cauliflower, Turkey berry, Naval kol (nool khol/ turnip), Lotus
stem, Palua (Arrowroot).
Other common Vegetables- Ash gourd, Carrot, Raw banana,
Banana stem/ Plaintain pith, Chayote/ Chow chow, Snake gourd, Potato, Pumpkin
varieties, Colocasia/ Taro, Sweet
potato, Cabbage.
Food grains: Bajra, Jowar, Wheat (includes
sharbati, lokhwan, bansi, samba/ khapli), Maize, Rajgira (Amaranth), Kuttu/ Papparai,
Ragi, Little millet, Barley, Barnyard millet, Rice varieties (heirloom ones
that take around 180 days to grow)
Pulses & Legumes- Bhatma (soya bean), Chole (kabuli channa), Urad dal,
Tuvar dal, Chow dhari (Goa bean) Vaal (Fava beans), dried Green peas, Moth
beans, Rajma, Kala vatana (black peas), Kaaramani/ Lobia (Black eyed beans),
Groundnut, Kulith (horse gram/ kollu).
Green leafy vegetables: Purslane (kulfa/ ghol/
luni saag), Dhekia xak, Methi, Spring onions, Gongura, Sarson (Mustard greens),
Bathuwa (Chakwat/ Parupu keerai),
Shepu (dill), Amaranthus varieties, Spinach varieties, Haak, Indian brahmi,
Bichu buti, Bhringraj (karisalankanni), Anne soppu, Chakramarda Saag, Sunsunia, Neem
flowers, Mango flowers.
Herbs and spices: Black pepper, Turmeric,
Tamarind, Vanilla, Dill, Ginger, Garlic, Mustard, Coriander, Cumin seeds,
Fennel seeds, Green chilli, Fenugreek, Ajwain seeds, Tulsi, Naga chilli and
other chilli varieties.
Fish:
"Nourish your body as Nature intended- Eat
seasonally" - MJ
Note: I have studied
the Indian seasonal produces with the help of farmers network and various
research articles following the guidelines of Indian Council of Agricultural
Research (ICAR) based on the cropping seasons – Kharif, Zaid and Rabi. Thereby,
I’ve curated the fruits & vegetables, food grains and rest mentioned that
would be available to us based on the sowing- growing and harvesting time
period calculated for each month covering every Indian region to the maximum.
Kinds of seafood were
studied and curated based on its availability along the West Coast and East
coast from CIBA (Central Institute of Brackish Aquaculture) and
knowyourfishes.org.in.
I hope this
information is helpful to consume local and seasonal produces thereby keeping a
check on health too.
Kindly let me know
your thoughts if this benefits you all through comments below.
Thank You!
Maria Jenita, PhD
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