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Daylight gets longer and flowers bloom in spring, a season known for rebirth and new beginnings. Poets from Shakespeare to Wordsworth have created odes to lilacs and daisies. Our moods change with the seasons, as does the bounty of fresh, local vegetables sprouting in our home gardens, farmers’ markets and grocery stores. After a winter of squash, broccoli and Brussels sprouts, it’s time for a tasty change.
Eating local foods that are in season has health benefits: They contain more nutrients, taste fresher and support local agriculture. Many are easy to grow in your own gardens, while the produce in local farmers’ markets and grocery stores grows greener.
Eating vegetables that are just picked, or within a day or two, increases their nutritional value with higher concentrations of essential minerals and antioxidants. Plus, they just taste better.
Our ancestors ate foods within close reach during each season. Today, there is a strong return to farm-to-table cuisine. Here are five vegetables to celebrate the arrival of spring and your health.
Asparagus, an Early Spring Début
When I see the first asparagus stalks at my farmers’ market, I know spring has arrived. I’ve been waiting all year for this moment, and it wouldn’t be as special if I’d eaten these seasonal spears every day. As a kid, I refused to eat them. As an adult, I snap off the tough bottom stems and cherish their fresh taste and many health benefits: high in fiber, folate, antioxidants, probiotics, vitamins C and A and bone-healthy K. Studies show it may help reduce blood sugar and cholesterol. And it’s low in calories!
Fun fact: Asparagus is in the lily family. Don’t be alarmed if the sulfur in asparagus emits an unpleasant odor when you urinate.
Snap Peas: Eat the Whole Pod
My husband’s favorite vegetable is the English pea, so I leave the labor of shelling them to him. There is absolutely no waste in snap peas, also known as sugar snaps, because of their sweetness. I keep a bowl of them handy whenever I want a healthy, crunchy snack and I love to add them to stir-fries or roast them in the oven with a bit of olive oil and crushed garlic cloves.
Younger than ancient Asian snow peas, snap peas made their début 55 years ago — a cross between the English and Asian versions. This is another low-calorie vegetable, a legume with the same health value as its snow pea cousins. They are packed full of a dozen vitamins and minerals and have fewer carbs than English peas. Just remove the string before eating or cooking, which requires a bit of a snap — hence, their name.
Wild Ramps, a Spring Leek
Wild ramps, another early spring vegetable with a short season, are in the onion family. They’re known for their robust, sweet onion flavor — so use them sparingly. They contain manganese for a healthy thyroid and can ease PMS. They’re rich in iron, vitamin B6 and K1 (which promotes blood clotting and heart health). And they have twice as much vitamin C as oranges.
Everything is edible, from the green leaves (great for pesto) to the white bulbs, which are often pickled. Ramps are perfect for anything you’d use leeks or onions for, ranging from risotto to scrambled eggs.
Rhubarb, a Perfect Pairing for Strawberries
One of the earliest spring vegetables, rhubarb looks like red-colored celery. Known as “pieplant,” it adds beauty and a distinctive taste to desserts — but its leaves can be toxic, so only eat the stems. Cultivated since the 17th century, rhubarb’s tart flavor pairs perfectly with strawberries, especially in pies or jam. It’s also touted for bone health, wound healing, aiding digestion and reducing the risk of type 2 diabetes.
Sorrel, Lemony and Tart
Your mother may have told you to eat carrots because they’re good for your eyes. But sorrel is also a vision powerhouse, with lots of vitamin A to support vision health and a hefty dose of vitamin C, which makes up 71 percent of our daily recommended intake. Known as “spinach dock,” leafy sorrel can be used as both a vegetable and an herb. Our skin and immune systems love these dark leaves. One unique property is that it treats mouth ulcers. Spice up your salads, pair sorrel with chicken or salmon or add to soups and sauces for a distinctive lemony flavor. Some cultures use it for beverages, including herbal tea. Note: If you’re allergic to rhubarb or buckwheat, make sure you’re not also allergic to sorrel.
When buds appear on trees, it’s time to spring into a bounty of vegetables for better health, including arugula, Swiss chard, spring onions and baby carrots. As poet James McMichael said, “Like rhubarb or strawberries, so much spring produce is a lesson in embracing the present.”
Which of the above vegetables do YOU love to eat? Let us know in the comments below.
AARP (Getty Images, 5)
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