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Thursday, March 17, 2011

Spring Vegetables

Here is a list of the top 5 spring vegetables.

  • 1 cup calories 27, fat 0g, carbs 5g, fiber 3g, protein 3g
  • Good source Vitamins A,C,E & K, thiamine, riboflavin, folate, iron, potassium, manganese
  • Try it balanced in a crudites platter or lightly tossed with olive oil, sea salt and pepper and roasted for 15 mins at 375 degrees.
  • Asparagus is a nutrient superstar. An individual serving of this vegetable provides more than 15% of your total recommended daily allowance (RDA) for four or more different vitamins and minerals.
  • 1 medium- calories 60, fat 0g, carbs 13.5g, fiber 7g, protein 4g
  • Good source of Vitamins C & K, folate, iron, magnesium, phosphorus, potassium, manganese
  • Try it steamed, thornes leaf tips trimmed in a steamer basket with water spiced with a few peppercorns, half a teaspoon oregano, a splash of red wine and lemon wedge until you can pull off leaves easily (30-45 mins). To eat pull off leaves dip in balsamic vinegar and drag base ends through your teeth scraping off the tender pulp and discarding the tougher parts of the leaves. When leaves are gone scoop out thirstly fibers (choke) and enjoy tender "heart" (base) and stem.
  • Artichokes are antioxidant superstars and nutrient superstars.
Dandelion Greens
  • 1 cup calories 25, fat 0g, carbs 5g, fiber 2g, protein 1.5g
  • Good source Vitamins A, C, E & K, riboflavin, calcium, iron, mangenese
  • Try them raw, whole, dipped in hummus or chopped (raw or steamed) in a salad with a zippy homemade low-fat Caesar dressing with lots of garlic.
Fava Beans
  • 1 cup (whole in a pod) calories 111, fat 1g, carbs 22g, fiber 37g, protein 10g
  • Good source of thiamine, riboflavin, niacin, folate, iron, magnesium, phosphorus, potassium, manganese
  • Try them: shell the bean like pea pods and cook them in lightly sea salted boiling water for about two minutes. No need to remove bean skins if very young and fresh. Add to salads or toss with whole wheat pasta, shaved low fat romano cheese, thin slivers of low fat ham, a drizzle of olive oil and sea salt/pepper to taste
Fiddlbehead Ferns
  • 200 grams (just under 1 cup) calories 68, fat 1g, carbs 11g, fiber 3g, protein 3g
  • Good source of Vitamin A&C, riboflavin, niacin, iron, magnesium, phosphorus, potassium, zinc, manganese
  • Try them rinsed several times in cold water (rubbing them gently to remove any remaining chaff), steamed for 20 minutes, and added last to salads or sauces. They're great in a vegetable stir fry with a light teriyaki sauce or in a lemon butter saute with morels or other wild mushrooms.
  • Fiddlehead Ferns are another nutrient superstar.
The Best of Clean Eating page 138-139

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