Get cooking with fresh fruits, veggies
By Carey Stites
Sunny days and warmer Texas temperatures are on the way, signaling the start of spring. While we have enjoyed cooking with our fresh fall fruits and vegetables these past few months, the thought of fresh produce unique to the season is exciting! As the seasonal transition becomes full swing, be sure to try a few fresh fruits and vegetables to welcome in the change.
Strawberries
Strawberries provide disease fighting antioxidants including vitamin C, folate and manganese and they also have a high-water content of about 91%. Fresh strawberries can be a great addition to a smoothie or eaten fresh any time of the day. Want to know the secret to removing the hull without sacrificing the berry? Push a metal straw through the bottom of the strawberry through the top. In most cases, the strawberry core and leaves will come off easily.
Asparagus
Asparagus is low in calories and is a wonderful source of nutrients including fiber, folate and vitamins A, C and K. Asparagus can improve digestion, lower blood pressure and aid in weight loss; grilled or broiled, asparagus is a welcome addition to any springtime meal. To keep asparagus fresh, stand the stalks up in a large container filled with 2 inches of water and store in your refrigerator for about 3 days.
Mangoes
Smooth and tropical, mangoes are one of the most nutritious and beautiful fruits you can find during the spring. Mangoes are relatively low in calories and packed full of vitamins and minerals including vitamins A, C and E and minerals such as potassium and thiamine. To satisfy the spring time sweet tooth, slice up a mango, incorporate the fruit into a refreshing smoothie or make homemade popsicles.
Zucchini
Similar to cucumbers, zucchini is between 94-95% water and is a nutritious vegetable low in calories and abundant in fiber. There are many ways to enjoy zucchini including raw, roasted or cooked. Grilling zucchini is an excellent choice as this vegetable is at its peak during the upcoming months.
Star Fruit
This tropical gem boasts about 90% water as well as an excellent source of vitamin C and fiber. Available in tart and sweet varieties, toss slices of star fruit with other tropical fruits to create a colorful blend or incorporate star fruit into leafy green salads. Even better-slice up and eat by itself!
Radishes
Radishes are packed full of vitamins C and B as well as calcium and potassium. Another plus: radishes are a great source which supports the digestive system as well as blood sugar and weight control. Radishes are delicious julienned in salads, roasted, pickled or eaten raw in a beautiful spring salad.
Incorporate all of these into your spring and summer diet.
Carey Stites, MS, RD, LD, CPT, is a registered and licensed dietitian in Harker Heights. She obtained a master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; she has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.
