Spring is arriving and with it an onslaught of fresh fruits and vegetables to be enjoyed.  Nothing beats the flavor of a crisp asparagus tip or the crunch of a sweet radish picked at their prime.  This spring, take advantage of all of the great produce available at your local farmers market and stock up on the following 10 items.

1. Mint: This fragrant herb begins to thrive in the Spring and is quite easy to grow at home.  Pick up a mint plant from your local nursery and enjoy your own fresh mint all summer long.
2. Green Peas: Bright green peas are considered a legume, offering both fiber and protein, yet they are relatively low in calories compared to other beans.  They are also rich in many phyto-nutrients, vitamins and antioxidants.
3. Radishes: These spicy, vibrantly colored root vegetables are at their sweetest in the spring.  Enjoy raw and sliced over salads or lightly cooked.
4. Rhubarb: This is generally the first fruit available, following the cold winter months.  The tart flavor of rhubarb makes it a phenomenal addition to pies, muffins, and homemade jams.
5. Celeriac: This is the knobby, underground root of leaf celery.  This low calorie root vegetable confers a great amount of flavor, making it a great addition to soups stews.  Additionally, it is high in vitamin C, vitamin K, phosphorus, potassium, vitamin B6, magnesium and manganese,
6. Fennel: This delicious and delicately flavored vegetable is highly aromatic and tastes of anise.  It contains an impressive combination of flavonoids including rutin and quercitin.
7. Fiddlehead Ferns: These whimsical greens taste similar to asparagus and offer a plethora of nutritional benefits.  They are an excellent source of vitamins A & C, fiber, iron, potassium, niacin, riboflavin, magnesium and phosphorus.
8. Mustard Greens: These spicy greens are in season until the end of April and are considered extremely healthy due special cholesterol lowering properties.  They are also high vitamins K, A and C.
9. Vidalia Onions: These are available year round, but are best enjoyed during the Spring.  Onions are part of the Allium family (along with garlic and leek) and are rich in sulfur containing compounds which have many health benefits.
10. Watercress: This often over-looked green is a nutritional powerhouse; in fact, some research points to watercress being an anti-cancer superfood.  It is an excellent source of beta-carotene, vitamins A, B1 and B6, C, E and K and also contains abundant iodine, iron, calcium, magnesium and zinc

Below is a light and fresh recipe from Martha Stewart Living that incorporates a several of the Spring vegetables.

Asparagus, Peas & Radishes with Fresh Tarragon

Ingredients

• Coarse salt
• Ground pepper
• 3 pound(s) asparagus, tough ends discarded, cut into 2-inch pieces
• 3 tablespoon(s) butter
• 1 package(s) (10-ounce) frozen peas, thawed
• 1 bunch(es) (1-pound) radishes, greens discarded, halved and thinly sliced
• 1/3 cup(s) fresh tarragon, coarsely chopped

Instructions:

1. Bring a large pot of salted water to a boil. Prepare a large bowl of ice water, and line a baking sheet with a double thickness of paper towels.
2. Add asparagus to pot; cook until crisp-tender, 3 to 4 minutes. With a slotted spoon or wire skimmer, transfer to ice bath. Let cool completely, then transfer to prepared baking sheet and pat dry. (Wrap in plastic and refrigerate up to 1 day.)
3. In a large pot with a lid, heat butter over medium. Add asparagus and peas. Cover and cook, stirring occasionally, until vegetables are heated through, 6 to 8 minutes. Remove from heat; stir in radishes and tarragon. Season with salt and pepper. Serve immediately.

Assistance provided by Allison van Camp

You already know about all the health benefits of herbs and spices and their ability to give your food antioxidant boosts, now let’s focus on just how on earth you can use the various types of herbs out there. First stop…parsley.

Whether you are using fresh or dried parsley, here are some of my favorite (and easy) ways to add it into your cooking.

4 Ways to Get Your PARSLEY On…

1. Oven-baked seasoned fries. Try tossing potato wedges in olive oil then seasoning with garlic powder, onion powder, parmesan cheese, dried parsley and chilli powder before popping in the oven for a healthier alternative of deep-fries french fries!
2. Garnish soups, baked/mashed potatoes and pasta. Sprinkle some dried parsley on any one of your favorite dishes to please the eyes!
3. Parsley Pesto. Combine fresh parsley, olive oil, salt and some parmesan cheese in a blender and use this pesto on tops of sandwiches, salads, etc.
4. Lemon Parsley Chicken. Marinate chicken breasts in some olive oil, parsley and lemon and bake in the oven for a simple, healthy dinner idea!

It’s so easy to add herbs/spices into your every day cooking. With just one dash, sprinkle, spoonful…you get all the antioxidant benefits your body needs to fight away free radicals. Keep in mind that when using in recipes, 1 tablespoon of a dried herb is equal to 3 tablespoons fresh! Which ever one you decide to choose, always remember why you’re using them in the first place.

Have you tried any of the above? What are some of your favorite ways to use parsley?

Research assistance provided by Monica Lobo, RD.

What’s the best nut to eat?  I’m asked that again and again, and my answer is always the same.  Packing more protein, calcium,fiber, vitamin E, niacin and riboflavin than any other tree nut out there, almonds are my hands down favorite!

During the low-fat diet craze, one of nature’s most wholesome and nutritionally dense foods was ruthlessly cut from our diets, but I’m here to tell you that it’s time to add that handful of almonds back into your day!  Not only will you reap the benefits of great taste but you’ll also be taking steps towards improving your overall health.

Researchers have found a relationship between almonds and reduced cardiovascular risk.  This nut has been found to increase HDL (good cholesterol!) levels while decreasing LDL (bad cholesterol!).  According to one study, participants who ate almonds five times a week cut their risk of heart attack in half!

And although almonds are rich in fat, they have been shown to help people wanting to trim their waistline.  The monounsaturated fats found in these nuts directly target that stubborn belly fat, as well as providing more protein (6 grams) and fiber (3.5 grams) than any other tree nut. These are both very important to increase satiety. Almonds also provide the crunch that researchers have shown also helps to keep you feeling satisfied.

Still need convincing?

Check out these stats for a single serving (~23 almonds):

-Provides 12% of the daily value for calcium and 14% for phosphorus …both important minerals for dental health and prevention of osteoporosis

-Contains 35% of your daily recommended vitamin E, a key nutrient recognized for its cancer-fighting properties (a nutrient nearly half of Americans don’t get enough of!)

-Rich in antioxidants, almonds have about the same amount of polyphenols found in green tea!

-Excellent source of magnesium (~80 mg) — more than a bowl oatmeal or spinach!

-3.5 grams of fiber per serving to support healthy digestion and 6 grams of protein to keep you feeling ‘full’

-Provides 14 mcg of folate, essential for pregnant women or those planning to get pregnant (aids in proper fetal development)

-High in monounsaturated fat (the good fat!) and cholesterol-free

Enjoy this recipe for my Tossed n’ Toasted Almonds—great for snacking on the go, adding to your salads, or sprinkling over a bowl of morning oats!

Tossed n’ Toasted Almonds

Ingredients

2 cups sliced/slivered almonds

1-2 teaspoons flavor of choice–my favorites are: honey & cinnamon

Cooking spray

Directions

Preheat oven to 400F degrees and spray baking sheet with cooking spray.

In a separate bowl, combine almonds and spice, and toss to coat.

Spread the almonds out evenly on the baking sheet and place in the oven.

Bake for 10-15 minutes, checking regularly (and flipping if needed)

Remove from oven, allow to cool, and pre-portion into 1 oz servings!

Note: Dry roasting enhances the natural flavors of the almonds without any added fats!  Plus you save yourself money by creating this snack at home.

So tell me, what are some of your favorite ways to enjoy almonds? What flavors/spices would you use in my Tossed n’ Toasted Almond recipe?

Assistance provided by Kristen Carlucci

What comes to your mind when you think of oatmeal?  Is it an image of the plain porridge you used to have to scarf down as a child?  Or is it an image of a package of instant, just-add-water oatmeal?  Well, not to worry – oatmeal has come leaps and bounds from being the “boring breakfast” it used to be!  In addition to all the different flavor combinations you can add to it, there are also many health benefits associated with eating oatmeal.

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner