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

If you follow my blog or have read my blog, the “Dirty Dozen” published by the Environmental Working Group (EWG) might sound familiar to you. They use data compiled by the USDA to create a list of the fruits and vegetables with the highest levels of pesticides.

An updated 2011 list was just published and apples are now taking the top spot for most contaminated, higher from the fourth ranking last year.

Here’s the updated list. You might notice cherries are no longer on the list.

Dirty Dozen 2011

1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines (imported)
7. Grapes (imported)
8. Sweet bell peppers
9. Potatoes
10. Blueberries (domestic)
11. Lettuce
12. Kale/collard greens

The EWG also creates a list of the “clean fifteen” which includes the fruits and veggies with the lowest levels of pesticides. Since these foods are low on the pesticide list, you don’t need to feel compelled to always buy organic. You will find many fruits and vegetables that you don’t consume the outer covering such as watermelon, pineapple, kiwi and avocado.

Clean Fifteen 2011

1. Onions
2. Sweet corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplants
9. Cantaloupe (domestic)
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms

We do know that pesticide residues on fruits and vegetables are not completely avoided by simply washing or peeling. In fact, when testing pesticides the USDA washes and peels just like an average consumer. Since we do not know all of the potential health risks with pesticide exposures, it is smart to try to limit as much as possible.

The bottom line is you can slash your pesticide intake by choosing organic for the “dirty dozen” list and try to eat more from the clean list. An apple a day might not always keep the doctor away so choose organic apples AND aim to make 1/2 of your plate of fruits and vegetables!

There is nothing better than coming home after a stressful day of work and having a healthy, delicious meal.  When the weather turns cold, turn to a winter staple: soup.  Soups are a complete one-pot meal as they can include grains, protein and vegetables that leave you feeling satisfied.

Here are some things to consider:

• If you have the choice between making your own or buying canned, go for the homemade.  It will contain far less sodium than even the low sodium varieties at the store. Look online for recipes or ask your mom for her chicken noodle one!
• If you make your own, try using low sodium chicken stock. It’s a great source of minerals such as calcium and potassium.
• If you select canned soup and you’re disappointed with the lack of ingredients, add you own.  Experiment with new veggies such as escarole or kale that you might not normally eat as a side.  They will be fully cooked by the time the soup is heated. Other options include cherry tomatoes or pre-cooked chick peas.
• Soup is one food that tastes better the next day.  For future meals, stick some in the freezer.  You’ll have it for when you’re crunched for time.  Better yet, freeze in individual containers for instant portion control!
• Leftover protein such as ground beef, chicken, or pork from the previous day can be great added to a soup.
• Try my favorite Black Bean Soup Recipe!!!

With soup, the possibilities are endless. So if you’re suffering from a lack of variety in your diet, it’s a great option that will keep your taste buds happy!

Research assistance provided by Jessica Bennett

The American Heart Association recommends getting 21-25 grams of fiber each day if your a woman, and 30-38 grams if you are a man. Do you think you are getting this much fiber each day? If you are not then you are not alone, the average American has a daily fiber intake of only about 15 grams. It is important to be getting enough each day. Fiber keeps food moving through your body, and can prevent constipation. Fiber can help reduce the risk of heart disease and type 2 diabetes, and can also lower the risk of developing several types of cancers. Getting enough fiber each day can improve your cholesterol and blood pressure. Fiber also helps your feel fuller longer, which in turn prevents overeating.

There are two types of fiber. Soluble fiber, which helps to keep your blood sugar controlled and lowers cholesterol, and insoluble fiber, which keeps the food moving through your body. Insoluble fiber includes food such as fruits, vegetables and grains. Soluble fiber includes foods such as fruits, barley, oats, beans, peas, when the soluble fiber mixes with liquid it forms a gel which is responsible for lowering your cholesterol and controlling your blood sugar. Both types of fibers are not digestible by the body. When reading the food label be sure that the food has at least 10% of the daily value of dietary fiber. If you are not used to fiber, add it to your diet slowly. Eating too much at once can cause rushed trips to the bathroom, bloating or gas pains. Be sure to drink plenty of water to keep the fiber moving all the way through.

Here are five tasty ways to boost your fiber intake each day:

1. Eat oatmeal for breakfast-Oatmeal is packed full of soluble fiber. Add some raspberries on top for added fiber.
2. Snack on nuts and seeds-You can even buy these in snack sized bags.
3. Eat lentils for dinner- Lentils are cheap and very healthy for you. Adding lentils to soups and vegetarian dishes will get you closer to the recommend amount of fiber for the day.
4. Choose whole grain bread over white bread: Be sure that the first ingredient listed says whole grain wheat. If it says enriched flour, then they are just tricking you into thinking it is whole wheat, when in reality it is just colored brown. One piece of whole wheat bread can give you up to 5 grams of fiber.
5. Eat 5 a day- By eating a mixture of 5 fruits and vegetables a day, you can increase your fiber intake. Never remove the skins of the fruits, because they contain a lot of fiber.

How many fruits and vegetables are in your daily diet?  Do you think you’re getting enough? Recently the U.S. Center for Disease and Control health officials reported that, in 2009, 67.5% of adults ate fruit less than two times daily, and 73.7% ate vegetables less than three times per day.  There is definitely work to be done across the country in terms of making fruits and vegetables more accessible and affordable so it is easier for everyone to increase their fruit and veggie consumption.  But, there’s also a number of simple little ways you can eat more fruits and veggies in your daily diet – read below!

1. Smoothies. An easy way to load up on 3 or more servings of fruit at a time, smoothies are a great grab n’ go breakfast!  Try adding different combinations of your favorite fruits with a bit of plain Greek yogurt for a tasty protein boost.  Check out my daughter and I making her favorite smoothie together!
2. Get your greens. Try keeping a large green salad on the table at dinners and as a staple in your lunches to ensure an extra bit of veggies.  Add whatever veggies you and your family love, top it with a delicious salad dressing that’s lower in calories, and you’re all set.
3. Add in veggies. Every meal of the day can get a boost from an extra dose of veggies, but it’s great to boost your breakfast, since it’s usually low on the veggies.   Toss chopped veggies into your morning omelettes, mix in pumpkin or sweet potato to your oatmeal, or throw some fresh baby spinach into your smoothie!
4. Go for easily portable fruit. Bananas are perhaps the easiest, as they come in their own ‘package’, but can get bruised easily, so keep them at the top of your bag or purse.  Other great fruits for snacking on the go include apples, kiwis, and grapes.
5. Sip on soup. With the fall weather approaching, soups are a great way to pack in more veggies, especially if you make them yourself.  Try roasted butternut squash and apple soup, broccoli and potato soup, or sweet potato and corn chowder.  Potatoes are particularly useful, in that they can help thicken up soups without adding in any cream.
6. Dip ‘em. If you’re not looking forward to eating some chopped veggies as a snack, try buying a few of your favorite dips the next time you’re at the grocery store.  Hummus, made from chickpeas, is now widely available in a variety of flavors, including roasted garlic, red pepper, and sun-dried tomato.  You can also try a bean dip or spread, or simply your favorite nut butter.
7. Cook extra. When you’re making a big family meal, cook extra veggies so that you can have them available in the fridge for the next couple of days, making it easier to heat them up quickly for a snack.  If you’re firing up the BBQ, toss on some peppers, zucchini and onions to get that grilled flavor.  If you’ve already got the oven heated up, toss some potatoes, onions, and carrots on a baking sheet to get that delicious roasted flavor.
8. Add them to baked goods. If you’re a fan of baking your own homemade treats, you probably know how flexible some recipes are.  Most muffin, cookie, or bread recipes can accommodate an extra dose of veggies – think zucchini bread!  Be careful to choose a recipe that’s low in sugar and calories – you can swap applesauce and canned pumpkin in many cookie recipes to replace most of the fat.

What about you?  What are your tricks to increase your fruits and veggies?

Assistance provided by Megan Skinner

Today, corn has been incorporated into the American diet in many ways. The use of high fructose corn syrup and other refined corn products are not beneficial to American’s health. However, fresh corn is a different story. Corn, like all other vegetables, is packed full of vital nutrients and phytochemicals. Fresh corn has high amounts of fiber, folate, thiamin, and may be linked to better cardiovascular health. Plus, it is delicious, especially when prepared fresh from the field!

Late summer and early fall is the best time to find corn from your local vendors. By the beginning of August, growers at farmer’s markets and co-ops will be brining their harvest to sell. It is best to buy corn as fresh as possible. Be sure to ask your vendor when this corn was harvested. It should have been picked from the field no more that 24 hours before making it to the market.

Looking for creative and delicious ways to cook up fresh corn this summer? Well look no further! Here are three must-try recipes.

• Roasted Fresh Corn, Poblano, and Cheddar Pizza: A delicious summer pizza that is perfect for family night or date night.
• Bean and Corn Salsa: This nutrient packed condiment can accompany chips or top off a grilled chicken breast.
• Grilled Corn on the Cob: Nothing beats fresh corn that has been grilled! It’s a delicious and nutritious late summer side.

If you are feeling adventurous, ice cream can even be made with corn! Give Sweet Corn Ice Cream a try and let me know what you think!

Research Assistance by Kaylee O’Connell

Not everyone gets excited about a big bowl of carrots or a fresh spinach salad. However, these super foods a packed with vitamins, minerals, and phytochemicals (nutrients that have additional health benefits beyond the required body function). In addition, vegetables are low calorie and full of fiber to keep your stomach full and your digestive tract moving. To help you fit a few more servings of vegetables into your daily routine, try out some of these tips.

• Put spinach on your sandwich at lunch, you will get a satisfying crunch and it’s full of nutrients!
• I love dipping carrots in honey mustard… don’t say it sounds disgusting until you try it. Absolutely delicious!
• Celery with peanut butter (or any nut butter) is a great snack to silence the mid afternoon tummy rumbles.
• Instead of mashed potatoes, try creamed cauliflower. Same white color and similar texture, but the cauliflower is lower in calorie and higher in nutrients and fiber.
• Add shredded carrots to your tomato pasta sauce; carrots actually at a subtle sweetness to the sauce.
• Instead of beef fajitas, make them vegetarian (bell peppers, onions, etc). For protein, add some lentils.
• Swap the crunch of sour cream and onion potato chips with the crunch of sliced cucumber and hummus.

After some time, you will find yourself desiring vegetables because they make you feel so good! One extra piece of advice to remember: fruits and vegetables are important to the diet but so are the other food categories. Fat, carbohydrates, and protein are essential for body function. Be sure you are reaching your dietary requirements for each of the categories for optimal health, energy, and well being.

What are some ways you like to enjoy vegetables?

Research assistance by Kaylee O’Connell

Whether you’re trying to gain or lose weight, currently in a weight plateau or just trying things out to get healthy this season, boosting up your fiber intake brings forth smiles all around. Americans today only take in about half of the daily recommended needs (25-30 grams a day) for a healthy diet, which increases risk for many health problems including weight gain, constipation, high cholesterol and other diseases including heart disease, cancer and diabetes. But increasing your fiber intake doesn’t have to seem so financially and tastefully dreadful! There are many ways to increase it, you just have to find the ones that work for you.

1. Shred with Bread (small portions). If you’re trying to lose weight, bread is hands-down an excellent delivery vehicle for fiber. Look for bread with “whole wheat” as the first ingredient on the nutrition label. To kick it up a notch, go for bread that has at least 3 grams of fiber per slice!
2. Skin is In. Cooking mashed potatoes? Slicing apples to put in your morning oatmeal? Put the peeler away, and keep the skin on which is high in fiber!
3. Sweet tooth for Fruit. Whenever possible, try sweetening with fruits instead of sugar to incorporate even more fiber in your diet. Think: fruits in your smoothie, oatmeal and cereal!
4. Think Veggielicious. You’ve heard it once before…but filling up half your plate with vegetables can really do wonders. Not only are they high in volume and low in calories, but they are also an amazing source of fiber.
5. Bean Machine. For every 1/2 cup serving of cooked beans, you can get about 6-7 grams of fiber! Try adding them in your salad, heated up on the side, or throwing some in your bowl of chilli or soup.

What do you to try to increase your fiber intake? Have you tried any of the above lately? High five for fiber!

Research assistance provided by Monica Lobo, RD.

We’ve all heard that there are lots of advantages to eating dietary fiber. There are two categories of dietary fiber: soluble fiber and insoluble fiber. Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract. It can increase stool bulk which can help with constipation or irregular stools. Some good sources of soluble fiber are legumes, oats, broccoli, carrots, potatoes, sweet potatoes, etc. Insoluble fiber has bulking action and is not fermented. It can help lower cholesterol and glucose levels. Some good sources of soluble fiber are flax seed, wheat, apples, green beans, and carrots. According to the Micronutrient Center of the Linus Pauling Institute, the five foods with the most fiber are bran, prunes, legumes, quinoa, and Asian pear.

What are some benefits to consuming dietary fiber? Dietary fiber may reduce appetite by adding “bulk” to your diet, which allows you to feel full faster and get fewer calories per volume. Dietary fiber may also reduce heart disease risk by lowering total and LDL cholesterol. Some other benefits are helping in regulating blood sugar, slowing absorption of glucose, adding bulk to stool, balancing intestinal pH, etc.

The American Dietetic Association recommends at least 20 to 35 grams of fiber per day for a healthy adult. However, the average American’s intake is usually around 12 to 18 grams per day.

Soo…how can we add more fiber into our diet? Read on to find out!

1. Leave the skins on fruits and vegetables. When you’re eating fruits and vegetables such as pears, apples, and potatoes, don’t peel them. Most of the fiber is in the skin!

2. Eat a fresh orange instead of drinking juice

3. Replace your dessert with a bowl of fruits. Mix raspberries, strawberries, and blueberries in a bowl, or any other fruits you want.

4. Cook brown rice instead of white rice. Not only is brown rice high in dietary fiber, it’s also a good source of iron and many B vitamins

5. Do you love muffins as breakfast? Choose bran muffins instead of chocolate chip muffins!

6. Add more vegetables to your soups! Or have vegetables as snacks (such as stalks of celery with peanut butter, yum!). Salsa can also be a source of vegetables!

7. Add fruits to your meal! Not only will adding fruits to yogurt or cereal increase dietary fiber, it’ll also make your mouth smile!

Keep in mind that eating too much fiber can lead to bloating, gas, and other digestive discomfort! Yikes!

How about you? How do you add dietary fiber into your everyday diet?

By Mitzi Dulan with research assistance from Rachel Yam