Nutrition Education | Springtime Fun Facts & Recipes

May 3, 2019

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

(artichoke photo courtesy Martin Adams on Unsplash)