Fresh and lovely spring vegetables, and the food prepared with them, are one of the welcome changes after the winter feast.
Nutritionist Dr. Keith T. Ayoob says, “Spring vegetables are more tender and sweeter.” They’re also full of nutrients.
Here are some of Ayoob’s best tips for turning these vegetables into table fare.
Eat the whole plant
Many people always throw away the perfectly edible parts of the plant for nothing. Take, for example, the green leaves on carrots and fennel, which Ayoob makes into a green sauce or uses as a garnish for dishes. “They’re full of potassium, vitamin C, and all the ingredients of leafy greens.”
To buy artichokes, he said, be sure to choose the ones with the longest stems – the stems are an extension of the vegetable’s heart.
Try the vegetable without the garnish
Ayoob suggests trying steamed artichokes without any seasoning or salt first.
“I recommend developing your palate a little bit, because if you always consume fat-rich foods, you won’t taste what the vegetables really taste like.”
Buy colorful vegetables
Even spring’s tastiest vegetables come in a variety of colors: rosy radishes, bright green beans and fresh white onions are among the brightly colored vegetables in season.
Consuming a variety of colors and types of vegetables ensures access to a range of nutrients as well as phytonutrients that have disease-fighting effects.
Wake up recipes
Spring vegetables are extremely tender (like peas, leafy greens, fresh potatoes and radishes), can be cooked quickly, and can be added simply to curries, pancakes, soups and stir-fries.
Bringing herbs to the table
“Herbs and spices can help get more fruits and vegetables in, plus they are rich in antioxidants themselves, so they can also be brought to the table as food,” Ayoob says.
Of course, using herbs and spices adds flavor, which reduces the amount of salt used. Mint, for example, makes salads more flavorful, including chicken salad and tuna salad. Get in the habit of serving chopped spices and herbs with salt and pepper.
Grow a garden
Try growing some potted herbs and vegetables. No vegetable will be fresher than carrots pulled from the backyard or cilantro and basil plucked from a windowsill pot. Not only are they pleasant to look at, but they can also remind patients to consume more vegetables.