By United Supermarkets Dietitian Team
What makes Spring vegetables so special? Well, other than being delicious, they add color to every dish and a variety of important vitamins and minerals too. Plus, each vegetable and fruit can be prepared in more ways than one, making it fun to try new things. Spring is a lively time of year. The sun is out, people are stirring up parties, and nature comes alive again.
These are the fruits and veggies that are in season in the spring:
1. Apple
2. Asparagus
3. Brussel sprouts
4. Cabbage (savoy)
5. Carrot
6. Cauliflower
7. Cucumber
8. Radish
9. Red onion
And many more!
Do you have trouble finding ways to include these fruits and vegetables into your daily meals and snacks? Look no further! We have ideas for you!
Apples: apples come in many varieties such as granny smith, fuji, empire, honey crisp, gala, the list goes on and on! Apples are often enjoyed with dips, in candies, in pies, and even as a jelly or sauce. The greatest benefit to apples is their fibrous texture that supports gut health and dental hygiene. As a snack, making apple kabobs paired with other fruits and a whipped cream dip will surely satisfy cravings and satiety.
Asparagus: Asparagus is high in vitamins A, C, and K. This vegetable is often prepared via baked, roasted or grilled, but it is also common that asparagus is canned or jarred. A great way to get asparagus into your diet is by roasting it along with baby tomatoes, garlic cloves, and italian seasoning then tossing it together as a side.
Brussel sprouts: brussel sprouts are part of the cruciferous plant family, they are packed with vitamin K. This vitamin supports heart health by preventing blood clotting from occurring. They are also rich in vitamin C which supports your immune system. Brussel sprouts are typically roasted or boiled when frozen. A delicious way to incorporate them into your diet is to cut them into halves or fourths, saute them with your choice of other veggies like carrots and green onion, add beaten egg, add less sodium soy sauce, stir fry all ingredients, and serve over fresh rice.
Cabbage (savoy): This cabbage is part of the Brassica family. It has been a staple ingredient in Europe for thousands of years. The benefits to savoy cabbage is that it is
low in calories and high in benefits. Savoy cabbage is a great source of calcium which supports bone health, muscle contraction, wound-healing, blood pressure, and the nervous system. Enjoy savoy cabbage boiled in soups, sauteed in a stir fry dish, or in a casserole.
Carrot: Carrots are root vegetables that can be enjoyed in all possible cooking methods. They are often enjoyed as finger foods and dipped in all types of dips. Carrots are high in Beta-carotene which is the inactive form of vitamin A. Beta-carotene is a type of carotenoid, a chemical in fruits and vegetables that gives them the color red and orange. Carotenoids also act as antioxidants. Vitamin A provides eye and cardiovascular health.
Cauliflower: Enjoy this cruciferous vegetable raw, roasted, grilled, fried, or boiled. A great way to eat cauliflower is cutting it long-ways into flats, like a steak, then season it with desired seasonings, line the pieces onto a baking sheet, roast them until desired tenderness, and viola! You have a “cauliflower steak”. It’s a great side dish or main course.
Cucumber: There is nothing like biting into a fresh cucumber on a sunny day! Cucumbers are known for being a low calorie fruit (yes, it’s a fruit!) due to it containing about 96% water. This fruit is a great way to stay hydrated during long strenuous work days outside, or after a long day of play. Enjoy cucumber in a salad paired with fresh carrots, apples, roasted asparagus, spring mix lettuce, and slivered almonds tossed with a strawberry vinaigrette. Talk about springy!
Radish: This root vegetable comes with a kick… sometimes. Have you ever noticed some radishes are spicier than others? This is due to their harvested age. The longer they are in the ground, the spicier and more pungent they get. To remove the heat, soak them in ice water for 45 minutes. A cup of radishes provides up to 30% of the daily value for vitamin C. They are also rich in potassium, iron, magnesium, and calcium. Radishes are great for garnishing dishes and adding to sandwiches for that extra crisp texture.
Red onion: The infamous red onion is the best onion to use raw. It is also known for having a hot-bite to it, so be wary of that if you cannot handle heat too well. Red onion contains an antioxidant called quercetin. Quercetin is known to fight inflammation and boost the immune system. It also provides antibacterial properties.
These spring rolls bring a whole new meaning to fresh! They are bursting not only with color but true flavor. When dipped into the peanut sauce it takes it to a new level. Enjoy these spring rolls on your spring break!
Vietnamese Spring Rolls
What You Need
1 Box Fresh-cut Fajita Mix
1/2 C. Shredded Carrots
1/2 C. Purple Cabbage
1/2 Large Cucumber
1 Avocado
1/2 Bunch Cilantro
1 Bunch Green Onion
16 Rice Paper rounds
1/2 c. creamy peanut butter
1/8 c. rice vinegar
1/4 c. coconut aminos
1 Tbsp. Honey
1/2 tsp. Dried Ginger
1 Tbsp. Garlic Powder
2 Tbsp. Sriracha
2 Tbsp. Lime Juice
Optional garnishes: sprinkling of chopped roasted peanuts and additional red pepper flakes
How It’s Made
1. Slice Fajita mix into smaller strips.
2. Roughly chop cabbage.
3. Cut the ends off the cucumber and slice into thirds.
4. Slice matchstick pieces from cucumber.
5. Slice Avocado in thin strips.
6. Roughly chop cilantro.
7. Mince Green onions.
8. Wet the rice paper according to its packages’s instructions.
9. Lay the rice paper on a plate and combine 1-2 pieces of each component into the center of the rice paper.
10. Fold the sides of the rice paper inward and tightly, yet gently roll the paper as to not tear it.
11. In a bowl combine peanut butter, rice vinegar, coconut aminos, honey, ginger, garlic, sriracha, and lime juice until you create a smooth consistency.
