Spring is in full swing! Don’t miss out on the best seasonal produce. Here are five tasty and healthy favorites you’ll want to pick up a...
Spring is in full swing! Don’t miss out on the best seasonal produce. Here are five tasty and healthy favorites you’ll want to pick up at your local farmers market right now.
1. Leeks/Ramps
Once considered the ‘poor man’s asparagus’, leeks are getting more respect these days. Like other members of the allium family (such as onions and shallots), leeks contain phytochemicals that may protect against certain types of cancers. Leeks have only 32 calories per cup (cooked) and are a good source of fiber and iron. Plus, they add rich flavor and a crunchy texture when cooked. When shopping, look for leeks with green, fresh leaf tops. The white root end should have a fringe of rootlets and several inches of unblemished skin. Some markets may also carry wild leeks, called ramps, which are abundant in spring.
Leeks bring amazing flavor to everything from soups, veggie sides, and even pizza!
2. Artichokes
Virtually fat-free and low in sodium, the artichoke is rich in vitamin C, folate, potassium, and especially fiber. The bottom (or what is often referred to as the ‘heart’) of an artichoke has 3 grams of fiber and just 26 calories. While artichokes are harvested year round, their peak season is the spring. To find the best of the crop, look for artichokes that are heavy for their size, with thick, fleshy leaves (scales).
3. Sweet Cherries
Sweet cherries are one of nature’s springtime jewels. One cup is just about 100 calories, and packed with vitamin C, potassium, fiber, and disease-fighting phytochemicals, particularly anthocyanins, which give cherries their deep red/purplish pigment. Their only shortcoming is their brief peak season (April through June). Sweet cherries are best when they’re large, glossy, firm and deeply pigmented. Avoid fruit that is cut or bruised.
Cherries are perfect on their own for snacking, but they are also terrific in sauces, salads, and baked goods.
4. Peas
Peas — including green peas, sugar snap peas, and snow peas — are at their peak from April through July. They’re low in fat and high in fiber, and are a good source of plant protein. Their nutritional profile depends on the variety, with green peas providing more B vitamins and zinc, while snow and snap peas offer more vitamin C. No matter what type of peas you use, they’ll add flavor and texture to your meals.
Not sure how to pick fresh peas? Green peas should have bright-green pods and fresh, sweet flavor (ask for a taste to be sure). Choose sugar snap peas with firm, crisp pods; small scars are okay. Snow peas should be crisp, bright green and have small seeds.
5. Apricots
The deep gold color of apricots is a sure sign that they are high in beta carotene, a powerful antioxidant that supports vision, a healthy immune system, and cell growth. Apricots are also a good source of vitamin C, fiber, and potassium. U.S.-grown apricots are at their peak from mid-May through mid-August. Look for fruit that is rich in color and soft to the touch.
Source: http://blogs.webmd.com/