The joys of Spring…the weather begins to warm up, the hours of daylight increase and the flower and trees bloom…not to mention a whole new collection of delicious produce becomes available! Eating seasonal fruits and veggies is a great way to add to your weekly menus and promote healthy eating. Below are some delicious recipes featuring Spring vegetables.!
Arugula, Apricot and Almond Salad for One
This recipe incorporates arugula, which is at its freshest between March and June and comes packed full of nutrition too. One cup of these dark greens has only 10 calories and a mere 2 grams of carbohydrates, and they are high in vitamin K, calcium, folate, potassium and iron.
Ingredients:
1.5 cups packed cups of arugula
1 large apricot
7 almonds, chopped
1 Tablespoon crumbled goat cheese
dressing of choice
Directions:
Wash and dry the arugula and apricot and chop. Add them all to a medium sized bowl. Top with the goat cheese and almonds, toss with dressing and serve. Chill if not serving immediately.
Makes 1 serving
Serving size: 1/4th of recipe cup (not including dressing) Calories 100; Protein 4 g; Carb 7 g; Fiber 2 g; Sugars 1 g; Fat 7 g; Saturated fat 2g; Sodium 110 mg
Simply Roasted Asparagus
An easy and delicious Spring side dish featuring asparagus- a spear-like veggie which comes into season early Spring and can be enjoyed in a variety of ways. It is low in calories, high in insoluble fiber and packed with nutrients like folate, B vitamins, as well as vitamins A and C and K. One half cup also contains only 4 grams of carbohydrates!
Ingredients
One bunch of asparagus spears, 1.5 pounds (preferably thick), rinsed and dried (ends can be trimmed if desired)
½ tablespoon olive oil
1/8 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
cooking spray or parchment paper
Directions:
Preheat oven to 400 degrees and coat a baking sheet with cooking spray or line with parchment paper. Add the asparagus to the pan, drizzle with the oil, sprinkle with the garlic powder, salt and pepper. Toss with hands to make sure they are evenly coated and spread them out on the pan. Roast for 15-20 minutes (depending on how thick the spears are), turning them every 5-7 minutes.
Makes 4 servings
Serving size ¼ of recipe: Calories 60; Protein 4 g; Carb 7 g; Fiber 4 g; Sugars 4 g; Fat 2 g; Saturated fat 0 g; Sodium 75 mg
Sweet and Smoky Carrots
Try this dish focusing on carrots, a familiar favorite orange veggie! While they are available year-round, Spring is the typical and best season to eat them. Carrots are an extremely versatile veggie and packed with nutrition, namely vitamin A, plant-based antioxidants and fiber. A half cup of carrots has only 25 calories, 6 grams of carbohydrates, and 2 grams of fiber, which makes them a healthy choice at meals and snacks.
Ingredients:
6 cups baby carrots (two smaller size bags)
2 Tablespoons olive oil
2 packed teaspoons brown sugar
1 tablespoon smoked paprika
½ teaspoon sea salt
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Directions
Add the carrots to a medium bowl, add the olive oil and mix well to coat. In a small separate dish combine the brown sugar, smoked paprika and salt. Sprinkle this mixture over the carrots, mix well and then bake at 375 for 25-30 minutes (flipping them once halfway through the baking) until lightly browned and starting to crisp.
Makes 8 servings
Serving size: 1/8th recipe: Calories 80; Protein 1 g; Carb 11g; Fiber 2 g; Sugars 6 g; Fat 3.5g; Saturated fat 0 g; Sodium 190 mg