With spring in full bloom, you may have noticed a plethora of fresh produce at your local pantry or neighborhood market. Here are some fun facts and tips for our favorite spring produce items, plus easy-to-follow recipes from our Nutrition Education Team. Enjoy!
Fabulous Asparagus
- A good source of fiber, folate, and Vitamins A, C, and K
- Store upright in the fridge with the base of spears in water for 2-3 days
- Quick-and-easy prep:
- Steam full spears with a little water in a pan on your stovetop for about 5 minutes.
- Cut into pieces and sauté with other vegetables in a little oil.
- Cook in the microwave in a glass dish with a little water for about 5 minutes.
Recipe: Asparagus and Red Quinoa Salad
Amazing Artichokes
- A good source of Vitamin C, Folate, Magnesium, and fiber
- Store in the fridge: cut a small slice from the stem, sprinkle with water, and store in an airtight plastic bag. Cook them within 7 days from storage.
- Quick-and-easy prep:
- Steam whole, with a little water in a pan on your stovetop for about 30 minutes on high heat (add enough water so it doesn’t evaporate part way through cooking)
- Boil whole by submerging in water, and simmering for about 30 minutes
- Drizzle with olive oil, wrap in foil, and bake for 1 hour at 425˚ F.
Recipe: Boiled Artichokes
Flavorful Fennel
- A good source of potassium and Vitamin A
- Store by separating the long stalks from the bulb and store the two parts separately in plastic bags. You can also store the full fennel upright in a cup of water on the counter. Use within a couple of days to avoid loss of flavor.
- Keep in mind that the entire plant can be consumed, from bulb to stalks.
- Quick-and-easy prep:
- Fennel bulb can be enjoyed raw in salads, but can also be sautéed, roasted or grilled with the stalks.
- The stalks are more fibrous than the bulb and are best enjoyed cooked.
Recipe: Salmon with Roasted Fennel and Citrus
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