Spring Forward to Healthy Eating
By Jessica A. Schreck, RD
Spring has sprung along with it a plethora of fresh produce to choose from at your local grocer. Winter hibernation is over so now is the time to move forward with light and healthful eating. Delicate asparagus, crispy sugar snap peas, and vibrant rhubarb brighten up the shelves.
It may seem daunting to change your cooking habits from winters warm and hearty to springs light and fresh but here are some tips to help.
Herbs are an excellent way to brighten up any dish while keeping it trim of salt and fat. A simple sauté of fresh spring peas and olive oil takes on a completely different flavor profile when tossed with some fresh mint. Instead of fat filled fried or mashed potatoes try new potatoes roasted with thyme to add more character. Asparagus is a personal favorite, grilled up and tossed with olive oil, lemon, parsley and tarragon makes it the perfect accompaniment for any lean meat.
With warmer days coming salads can become an easy way to get your recommended 3-5 servings a day of vegetables. Radishes are now in season and add a nice bite to any bowls of greens. Most people don’t know that radishes can also be roasted and they then taste like yummy low carb potatoes. Blanched sugar snap peas take on a crisp Asian flair when mixed with red bell peppers, sesame seeds, sesame oil, low sodium soy sauce, orange zest and rice wine vinegar. You can even shave raw asparagus and toss it with a parmesan dressing; the possibilities are endless.
I find people are often intimidated by rhubarb, half the people don’t know what it is and the other half don’t know what to do with it. Rhubarb is a perennial plant with large green leave and bright red/deep pink stalks. Be wary of the leaves as they are not edible; but these colorful stalks are packed with vitamins and minerals and give a rich tart flavor to recipes. It can be bitter raw so it is often paired with strawberries in pies or crisps. You can try roasting it with some honey; the honey cuts the bitterness and it takes on a sweet and sour flavor. You can use this as a healthy low fat way to brighten up your meals, it will pair well on top of cereal or chopped as a chutney on the side of roast pork.
Taking advantage of these delicious spring veggies are a great way to start working towards your summer beach body.
Jessica Schreck is a Registered Dietitian and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 342 or at jas945@cornell.edu