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Foods in Season this Spring

Foods in Season this Spring

Spring is (almost) here, and with warmer weather comes a delicious variety of foods in season. As March turns to April, be on the lookout for apricots, pineapple, broccoli, carrots and more. We've rounded up all the foods coming into season, some of their benefits, and a few great recipes.


Apricots

  • Good source of Vitamin A
  • Rich in fiber
  • Great for your skin
  • Strengthens bones
  • Can help cure a fever


Artichokes

  • One medium artichoke has a whopping 6 grams of dietary fiber - more fiber than in one whole cup of prunes! It also provides 4 grams of protein - a significant amount for a veggie. Artichoke is also #7 on the USDA’s top 20 antioxidant-rich foods list. 
  • I had never eaten a plain artichoke until my dear roommate introduced it to me this year. It is now one of my all-time favorite snacks to munch on- and it's super easy to make.
      • Fill a large pot of water and bring to a boil

      • Quarter a lemon and add to the pot of boiling water 

      • Boil the artichoke for 35 minutes or until you can easily pull away one of the lower leaves.

      • Melt about 4 tbsp butter and add a tbsp of garlic paste to it

To eat: pull the leaves off the artichoke, dip into the garlic butter, and scrape the meat off the leaf with your teeth. Once you eat all of the leaves, enjoy the best part of the artichoke: the heart!




Avocado

  • Incredibly nutritious! 
  • They contain more potassium than bananas
  • Can lower cholesterol
  • Loaded with heart-healthy fatty acids

Avocado toast has become my new favorite breakfast/snack. It’s healthy, effortless, and tasty and best of it all, it is super simple to make and ready in under 5 minutes. First, toast your bread; you can use any kind of toast or sliced bread you enjoy. Next, half the avocado and mash it up in a bowl with a fork. Add cilantro, lime, and salt + pepper then spread the mixture on the toasted slice of bread. Sprinkle with some red pepper flakes and enjoy!

https://gimmedelicious.com/2016/07/10/how-to-make-the-best-avocado-toast-with-eggs/



Asparagus

  • Low in calories and a great source of nutrients such as fiber, folate, and vitamins A, C, and KBroccoli
  • Great source of vitamins K, C. Vitamin C is great because it builds collagen, which forms body tissue and bone, and helps cuts and wounds heal.


Lettuce

  • An excellent source of fiber & cellulose, which improves overall digestions and promotes long term weight loss.

  • Helps you relax and enhances your sleep quality


  • Carrots

  • Don’t take advantage of your vision! Keep your eyes healthy by incorporating carrots into your everyday diet. You can retain that 20/20 vision by adding carrots to your diet because they contain crucial nutrients that help with your development. Carrots also help keep your teeth and gums healthy! Also, they improve brain health and cognitive functions.


  • Chives

  • Chives contain a rich source of vitamin C and can alleviate a stuffy nose and colds.


  • Corn

  • Some say corn has no health benefits, that, my friends, is a myth. Corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision. Also, the fiber in corn feeds good bacteria in your gut, which aids in digestion.


  • Green Beans

  • Boosts immune system

  • Aids in managing diabetes

  • Helps to prevent colon cancer

  • Prevents bone deterioration and osteoporosis

  • Aids in managing diabetes

  • Reduces the risk of cardiovascular diseases

  • Protects the body against gastrointestinal issues like constipation


  • Honeydew

  • Rich in nutrients

  • May reduce blood pressure

  • contains nutrients vital to bone health

  • Can improve your skin!!


  • Mango

  • Contains the antioxidant zeaxanthin which filters out harmful blue light rays and plays a protective role in eye health.

  • Asthma prevention

  • Great for skin & hair




  • Nothing screams Spring more than a Mango smoothie! Not only is it healthy - but it is absolutely delicious! Now that it’s finally warming up, kick back and enjoy this easy, wholesome mango smoothie made from fresh ingredients.


    • ¾ cup of milk

    • ¼ cup of non-fat vanilla yogurt

    • ¾ teaspoon vanilla extract

    • 1 ½ cups chopped fresh mango

    • 4 ice cubes

    Put these ingredients in a blender, blend until smooth, and enjoy!



    Oranges

  • Protects the eyes and improves vision

  • Improves mood

  • Regulates blood pressure

  • Improves skin

  • Helps with digestions


  • Peas

  • They have an exceptionally strong nutrient composition (over 80 nutrients), making them one of the world’s healthiest foods!

  • Great source of dietary fiber, vitamin A, iron, folate, thiamin, vitamin C and manganese.

  • Helps with blood sugar control


  • Pineapple

  • Immune system support

  • Bone strength

  • Eye health

  • Digestion

  • Anti-inflammatory benefits



  • Spinach

  • Spinach is at the very top of the most superfood lists because of the many vitamins and minerals it contains, which give it the ability to help prevent disease and provide a multitude of other nutritional benefits. 

  • Help prevent disease

  • Great for skin

  • Add a cup of spinach to your diet each day to help aid in digestion, prevent constipation, and maintain blood super.

  • A cup a day can also help improve your respiratory system and your urinary tract which can help fight against various infections.




  • It’s funny because when I was a kid, my mom used to have to force me to eat all of the spinach off my plate. Now, it is one of my absolute favorite vegetables because of this tasty and easy Strawberry Spinach Salad recipe: https://www.cookingclassy.com/strawberry-spinach-salad-with-candied-pecans-feta-and-balsamic-vinaigrette/


    This salad is a perfect kick-off to spring! Utilizing two main ingredients that are in season during the spring: spinach and strawberries.

    Vinaigrette

    • 1/2 cup balsamic vinegar

    • 1/2 cup olive oil

    • 1 Tbsp dijon mustard

    • 1 Tbsp honey

    • Salt and freshly ground black pepper

    Candied Pecans

    • 3/4 cup broken or roughly chopped pecans

    • 1 1/2 Tbsp brown sugar

    • 1/2 Tbsp butter

    Salad

    • 10 oz baby spinach

    • 1 lb fresh strawberries, hulled and sliced

    • 5 oz . feta cheese, crumbled

    • 1/3 small red onion, thinly sliced

    Instructions

    For the vinaigrette:

    1. Add vinegar to a small saucepan, bring to a boil over medium heat and allow to boil until reduced by half, about 3 minutes. Pour into a jar or bowl, add olive oil, dijon mustard, honey and whisk to blend while seasoning with salt and pepper to taste. Thin with a little water if desired. Set aside.

    For the pecans:

    1. Add pecans, brown sugar and butter to a small non-stick skillet and cook over medium-heat, stirring constantly until sugar starts to melt and caramelize, about 2 - 3 minutes. Transfer to a plate in a single layer to cool.

    For the salad:

    1. In a salad bowl toss together spinach, strawberries, half of the feta, red onion and pecans. Drizzle about 1/3 of the dressing over salad then plate and drizzle remaining dressing over individual portions and top with remaining half of the feta. Serve immediately.



    Strawberries
    • Improves immune functioning. Just one serving of strawberries offers about 150 percent of the body’s daily vitamin C requirement. This is essential for fighting off infection and diseases as well as the common cold. Vitamin C also acts as an antioxidant, neutralizing free radicals that damage healthy DNA.


    Swiss Chard
  • Swiss Chard is a nutritional powerhouse. Due to its great source of calcium, it helps keeps your bones healthy and strong. Swiss Chard is also a valuable source of potassium and vitamin K, both of which boost cognitive development and abilities.


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