Longer days, warmer weather, and pollen galore only mean one thing: spring has arrived! ‘Tis the season for a new crop of fresh produce and lighter clothes. Springtime’s colorful fruits and vegetables make it easy to paint your plate with good nutrition.
This spring, take a cue from runway ‘fashionistas’ with the season’s hottest colors, like tea rose, mocha mousse , and butter yellow. Build a healthier meal with deep, rich colors found in springs freshest fruits and vegetables. Bright colors indicate a high nutritional content in foods, and the more colorful you paint your plate, the more vitamins and minerals you will add to your meal.
Eating three to five servings of fruits and vegetables daily will improve your health. However, more experts say that healthy eating is not only about how many servings you eat. It’s about the variety you pick, too. The best place to taste the rainbow is at your local farmer’s markets, which are now open and ready for your business.
This spring, enjoy a palette of healthy colors and flavors. Here are a few of my favorites to get you started.
Red: At only 50 calories a cup, whole strawberries are juicy, summery, and sweet. Nutrient-rich and packed with disease and wrinkle-fighting antioxidants like vitamin C, strawberries are delicious sliced over oatmeal, Greek yogurt, salads, or eaten whole for a snack.
Tomatoes, also a nutrient-rich fruit, but eaten as a vegetable, offer numerous health benefits including improved heart and skin health, antioxidant protection, and support for bones, and eyes. Add cherry tomatoes to pasta and green salads, or slice tomatoes on sandwiches, pr paninis. Try a Caprese salad made with sliced mozzarella, tomatoes, and fresh basil.
Orange: Mangos are a topical treasure that can transform any dull dish. One cup of sliced mango is about 100 calories and loaded with phytonutrients: vitamin A and vitamin C. Mangos can be found in the fresh produce, canned fruit, or frozen fruit section. Add to smoothies, parfaits, or simple salads.
Carrots, often underrated, are a nutritious and versatile vegetable that offer a wide range of health benefits. They are an excellent source of vitamin A, fiber, and antioxidants, and are affordable, and easy to find. You can enjoy carrots raw as a snack, roasted for a sweet and savory flavor, or incorporated into various dishes like soups, salads, or even desserts like carrot cake.
Green: Dark greens and leafy vegetables are brimming with fiber, vitamins, minerals, and plant-based substances that boost overall health. Expand past the classic lettuce and turn to Mississippi’s homegrown mustards, collards, and chards for superior nutrition and flavor.
Asparagus contains both soluble and insoluble fiber, which promotes digestive health and helps regulate blood sugar levels. You can eat asparagus with your fingers or a fork, but the simplest way to cook it is to place asparagus into a mixing bowl; drizzle with olive oil and toss to coat. Sprinkle with Parmesan cheese and garlic; season to taste with salt and pepper if using. Arrange asparagus in a single layer in a baking dish. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness.
White: While Greek yogurts are not a fruit or veggie, they are a good source of high-quality protein, calcium for strong bones, and potassium for a healthy heart. Individual containers of low-fat plain Greek yogurt are perfectly sized to set the stage for your favorite springtime fruit, or base for a homemade dressing.
Every one of your meals doesn’t have to be multicolored (though it wouldn’t hurt), but you should get a range of fruits and vegetables in varying hues over a week. It’s not just fashionistas who should pay attention to color this spring. Painting your plate with vibrant, nutrient-rich foods makes it easier to choose healthy and for a healthy look that never goes out of style.
Caprese Crostini
Source: Rebecca Egsieker, The Dairy Chef
Description: This easy appetizer recipe features all the flavor of a classic caprese salad, but on top of toasted, bite-size bread.
Ingredients:
- 24 (1⁄2-inch-thick) slices ciabatta baguette
- 1 cup red grape tomatoes, quartered
- 1 cup yellow grape tomatoes, quartered
- 1 tablespoon kosher salt
- 1 teaspoon black pepper
- 1 tablespoon olive oil plus extra for coating slices of bread
- 1 teaspoon garlic powder
- 1⁄4 cup white balsamic vinegar
- 1 cup small mozzarella balls Ciliegine
- 16 fresh basil leaves
Instructions:
- Place ciabatta slices on baking sheet, brush with olive oil and bake at 350° for 10 minutes or until lightly toasted. Remove bread from oven and let cool.
- Mix quartered tomatoes, salt, pepper, olive oil, garlic powder and vinegar in mixing bowl. Let stand for about 10 minutes.
- Slice each mozzarella balls into four slices and set aside.
- To assemble, place slices of toasted bread on a serving platter, then place three to four slices of mozzarella on each crostini. Top with a spoonful of the tomato mixture, spreading over crostini as needed. Stack basil leaves on top of each other and then roll-up tightly. Gently cut the basil into thin pieces making long thin strips. Sprinkle over the prepared crostini. Serve immediately at room temperature.
