4 Vegetables to Try This Spring
Spring is finally here! Often it’s still cold and rainy here in the Pacific Northwest, but this week has been beautiful and actually feels spring-like. The warmer weather is making me want to eat more springy foods as well. In today’s post, I’ll share 4 vegetables that are in-season (or will be soon), the health benefits of each, and how to prepare and eat them.
Asparagus
The ultimate spring food, asparagus is packed with nutrients and goes well with many dishes. Though it can be found year-round at the grocery store, I have found that it tastes much better in the spring. Like most vegetables, asparagus is low in calories, fat, and carbohydrates. It contains important nutrients such as vitamins A, K, and C, as well as folate and fiber. One cup of cooked asparagus contains almost half of the recommended daily amount of vitamin K; vitamin K helps the blood to clot.
Some recipes that call for asparagus include:
Or, keep it simple and just roast asparagus and serve along side your protein and grain of choice for an easy and balanced meal.
Artichoke
Another nutrient-rich and low calorie vegetable is artichoke. Artichokes contain many important vitamins and minerals, such as folate, copper, vitamin K, magnesium, vitamin C, potassium, and iron. Due to their high fiber content (1 large artichoke has almost 9 grams of fiber), artichokes can help fill you up. Additionally, 1 large artichoke has 5 grams of protein, which is more than most vegetables contain.
Artichoke is the only food that contains cynarin, which is an antioxidant that can help reduce cholesterol and triglyceride levels in the blood. Studies also show that cynarin may help improve digestion by reducing IBS and upset stomachs.
Steaming artichokes is usually the easiest way to prepare them. Typically, artichokes are served with a dipping sauce such as butter or mayo, but keep in mind these are high in calories. Instead, try this healthier dipping sauce made with Greek yogurt and Dijon mustard.
Here are some tasty recipes that incorporate artichokes:
Green onion
Green onions are versatile and easy to add many dishes. They tend to be less pungent than red or yellow onions and they are often served raw as the finishing touch of a meal. Sprinkle them on top of scrambled eggs, pasta salads, stir fries, sandwiches, or anything else. Some recipes that feature green onions are:
Green onions may not seem like a vegetable that boast health benefits, but this is not true. Like asparagus and artichokes, green onions are an excellent source of vitamin K. They also contain vitamin C and antioxidants that can reduce the risk for cancer, diabetes, heart disease, and other chronic diseases.
Rhubarb
Last but not least, rhubarb is another spring vegetable to try. Rhubarb is sometimes thought of as a fruit, perhaps because it is often served in desserts, but it is a vegetable. Rhubarb has a tart flavor which can be a turnoff for some people, but combining it with fruit can help tone down the tartness.
Rhubarb is another good source of vitamin K, so is important for blood clotting and bone health. Rhubarb is a good source of fiber so is helpful for digestion and increasing feelings of fullness. Like green onions, rhubarb also contains antioxidants, so can help reduce inflammation in the body to protect against certain types of cancers and chronic diseases.
Some rhubarb recipes to try include:
I think it’s fun to eat with the seasons and foods are usually less expensive and tastier. Next time you’re looking for a new recipe to try, see if you can include asparagus, artichokes, green onion, or rhubarb. Each of these vegetables has a unique flavor and is packed with important nutrients. What are your favorite ways to eat these vegetables?
