Five Fab Springtime Vegetables
It's the perfect time to pick up artichokes, asparagus, Brussels sprouts, dandelion
greens and kale. And what's not to like? They're tasty, versatile, and they're
healthy choices. Follow our tips for picking the best of the bunch and enjoy
them while they last!
Artichokes
Getting to the "heart" of
a fresh artichoke takes some work, but it's worth it. First of all, look for
heavy artichokes that are deep green and have tight leaves. Sprinkle them with
water and store in a plastic bag in the fridge for up to one week.
To prepare fresh artichokes, trim
off the stem and crown, and snip away any thorns on the leaves. Steam for about
half an hour or longer until the outer leaves can be pulled apart.
The heart is found under the fuzzy,
inedible "choke". A half-cup serving of cooked artichoke heart is
an excellent source of folacin and a source of both fibre and potassium. Jarred
or canned (rinsed) artichoke hearts are also a convenient option. They're tasty
on pizza and also pair well with chicken in this easy dish: Chicken
Roasted with Artichokes, Tomatoes and Capers.
Asparagus
Asparagus in season is a sure sign of spring. This elegant veggie is filled
with nutrients, including potassium, magnesium, selenium and iron. A serving
is half a cup or six spears. Look for bright green spears with tightly closed
tips.
To keep asparagus fresh, wrap the base of the stalks in a damp paper towel and
store in a plastic bag for no more than four days in the fridge. You can also
refrigerate asparagus upright with the stalks in water.
Snap off the tough bottom ends before you cook asparagus. If you're roasting
or steaming them, leave the spears whole. For omelets or stir-fries cut them
into bite-sized pieces. Serve steamed asparagus as a tasty side dish with Halibut
with Lemon, Shallots and Herbs.
Brussels sprouts
Brussels sprouts are a member of the
cruciferous family, which also includes cabbage and broccoli. Just four Brussels
sprouts count as one serving. Not only are they an excellent source of vitamin
C, but they also provide a source of fibre and potassium.
Look for firm, fresh bright green heads. Store the sprouts unwashed in a perforated
bag in the vegetable crisper no more than five days. To cook them, make sure
you rinse and trim the stem ends. Try steaming your sprouts and then top with
Becel margarine for flavour. Or, roast them to bring out their sweetness.
Dandelion greens
Who knew these "weeds" could
be so heart healthy? A cup of raw dandelion greens is a source of fibre, calcium,
magnesium, iron, folacin and potassium! On top of that, dandelion greens are
packed with beta carotene and lutein.
When foraging at your market or grocery
store, avoid picking leaves with brownish spots. Store dandelion greens unwashed
in the fridge for two to four days. They have a slightly bitter flavour, so
try a handful added to your favourite green salad.
Kale
Another member of the cruciferous family, kale is a good source of vitamin C and is packed with beta carotene.
Choose a bunch of kale with strong, crisp leaves and no brown spots. You can store unwashed kale greens in the fridge
for two to four days.
Kale has a mild cabbage flavour and
tastes wonderful in this savoury Braised
Chicken with White Beans and Kale. Steam the leaves, toss them in a soup
or sauté them with fresh garlic. Or, roast dry kale leaves in the oven
until they turn crispy, and season with herbs.
Feel free to experiment with the season's greens. Mix and match them with a
variety of other heart healthy ingredients to create new and nutritious meals.