10 spring foods to add to your diet
Sunshine, warmer days, blossoming buds and green grass are only a few of the highlights of springtime. The brightness of the spring harvest is joyfully welcomed after a long winter of hearty root vegetables and stews. From artichokes to asparagus, spring onions and strawberries, spring's bounty is equally as beautiful as it is good for you. Here are 10 seasonal spring foods that are blooming with nourishment and flavor:
Chives: Like blooming daffodils, chives growing in your garden are one of the first signs of spring. A member of the onion family, chives have disease fighting antibacterial and antioxidant properties. Rich in vitamin A, C and K, chives can be added to sauces, salad dressings and marinades as well as salads and soups.
Asparagus: For those of you that truly eat seasonally, the 5-6 weeks when you can enjoy local asparagus is a magical time. Rich in fiber, iron and a slew of vitamins including C, A and K, asparagus has many antioxidant and anti-inflammatory properties. Shave raw asparagus into ribbons or enjoy it roasted, grilled and even pureed into soup. Try this asparagus salad twist with oranges, beets and chia seeds.
Spring Onions: Rich in prebiotic fiber that feeds the healthy (probiotic) bacteria in our guts, spring onions are a mild, almost sweet version of their cured counterparts. Easy to enjoy raw, you can chop or shave them into a variety of grain-based and vegetable-based salads. To accentuate their natural flavor, roast or grill them as a side.
Ramps: Also known as wild leeks, ramps boast an onion-like flavor and garlicky aroma. They are a member on the allium vegetable family and are equally as nutrient-dense as their cousins. A diet rich in alliums has been shown to promote heart health and cognitive function. Ramps also offer a slew of antioxidant benefits and they are rich in prebiotic fiber, which supports digestive and immune function. You can enjoy ramps roasted, sautéed, pickled and more.
Rhubarb: This red-hued vegetable is often stewed for springtime pie fillings, though its uses are many. A good source of vitamin C, potassium and manganese, rhubarb loves to be paired with seasonal strawberries or anything slightly sweet to cut it's tart nature. Enjoy it raw in a salad or roasted and stewed for use in both sweet and savory preparations.
Arugula: Peppery and slightly sweet, arugula is rich in cancer-fighting antioxidants and phytonutrients. Its high vitamin K content is beneficial for bone and brain health. Instead of the usual arugula salad, try this flavorful green sautéed and incorporated into pasta, egg and bean dishes. You can even add arugula to your green smoothie for some zip.
Peas: Vibrant green and naturally sweet, peas truly embody the season. Sugar snap, snow and green peas are a good source of plant-based protein as well as energizing B vitamins. They are tasty enough to munch on raw or you can toss them in salads, stir-fries, pasta dishes and more. Their protein content can even help with glycemic control.
Strawberries: There are few things in life as sweet as a local, seasonal strawberry. Luscious and juicy, strawberries are exceptionally rich in antioxidants, fiber and immune boosting vitamin C. Snack on them fresh or incorporate this cancer-fighting berry into meals by adding them to salads, salsas and or your morning smoothie. Plan ahead and freeze in-season berries for use in later months.
Artichokes: Roast them, grill them, stew them and stuff them; artichokes are rich in fiber and many nutrients including potassium, magnesium, folate and vitamin C. They are also a good source of disease-fighting phytonutrients that can decrease your risk for cancer, heart disease, and diabetes.
Morel Mushrooms: Nutty and busting with umami, morels are a favorite among mushroom lovers. Rich in minerals and vitamin D, morels add a meaty texture and earthy flavor to a dish. They can be pricey considering they are hard to grow commercially and wild mushrooms are only available for a few months a year in the spring. Here is a forum on morel hunting in Pennsylvania that includes information on finding these treasures in our area.
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