Guest post by Kelly Hogan, MS, RD, CDN, Senior Dietitian, The Mount Sinai Hospital.
Aside from colorful flowers, longer days and the ability to comfortably venture outside with only a single layer of clothing, my favorite thing (appropriately so) is new seasonal produce. Just when I’ve run out of things to do with winter root vegetables and am tiring of hot soups and stews, spring shows up with an abundance of colorful fruits and veggies to bring new life and variety into my diet (and hopefully yours!).
Here are a few of my favorite spring/summer must-haves from the farmer’s market:
Asparagus
A great source of vitamin K, folate, B vitamins and antioxidants, asparagus is also a good source of fiber and a prebiotic compound called inulin, which can promote healthy bacteria in the gut. Try sprinkling with olive oil, sea salt and pepper and roasting in the oven or on the grill until tender, or steaming and adding into a quinoa or whole wheat pasta salad.
Strawberries
An excellent source of vitamin C and fiber, strawberries are also high in antioxidant compounds, which may help reduce inflammation and oxidative stress throughout the body. Try them sliced on top of Greek yogurt as a snack, added to salads or paired with angel food cake and low fat whipped cream for a healthy dessert.
Leafy greens (spinach, collard greens, kale, butter lettuce, etc.)
Packed with fiber, beta carotene and antioxidants like vitamin C, vitamin A and lutein, leafy greens are multi-talented nutrient powerhouses that, to name a few, can keep skin healthy and reduce hunger cravings. Use them as a salad base, sautéed with olive oil and garlic, or even as a sandwich and pizza topper.
Corn
Full of a variety of antioxidants and a good source of manganese and B vitamins, corn also has a unique combination of fiber and protein than can help promote satiety and healthy blood sugar levels. Try corn on the cob simply steamed or grilled on the barbecue, or use kernels in cold bean salads or summer soups.
Watermelon
One of the best food sources of the antioxidant lycopene, which can reduce inflammation and neutralize free radicals in the body, and also an excellent source of vitamin C, there is nothing more refreshing than a slice of watermelon on a warm summer day. As a bonus, this fruit can also keep you hydrated due its high water content (92%).