Spring Greens and asparagus, the season’s first crops, are chock full of freshness and health enhancing phytonutrients. Spring greens include a variety of lettuces, arugula, spinach and tender greens and those with intense green colors or reddish purple or brown are especially rich in phytonutrients.
Just what are phytonutrients? Phytonutrients have health benefits beyond basic nutrients like vitamins and minerals because of their physiologically active components and come in a variety of plant-based foods, including some spring green and asparagus. There are 25,000 phytonutrients and only a few hundred of them have been studied.
Examples of selected Phytonutrients in spring crops and their functions:
Beta Carotene act as antioxidants by neutralizing free radicals that damage cells and are contained in spinach and kale.
Lutein and Zeaxanthin support eye health and are contained in asparagus, kale, spinach, and romaine lettuce.
Anthocyanins are an antioxidant maintain healthy brain function are contained in Red leaf lettuce.
Glucosinolates are an antioxidant and anti-cancer are contained in arugula.
Try the spring salad recipe below by Amy Riolo that contains many phytonutrients.
Recipe for Orange, Asparagus, and Avocado Salad
Serves: 6 | Serving Size: 1 cup
Prep Time: 5 minutes | Cook Time: 10 minutes
- 1 bunch fresh asparagus, trimmed (about 8 oz)
- 4 oz romaine lettuce, cut into bite-size pieces
- 1 large orange, trimmed and cut into segments
- 1 large ripe tomato, cut into 12 equal pieces
- 1 ripe avocados, pitted, peeled, and diced
- 2 tbsp extra-virgin olive oil
- 1 tbsp red wine vinegar
- 1/4 tsp kosher salt
- 1/4 tsp freshly ground black pepper
- Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
- Divide lettuce evenly among six salad bowls or plates.
- Combine orange, tomato, and avocado in a medium bowl.
- In a small bowl, whisk together olive oil, vinegar, salt, and pepper until combined.
- Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of romaine lettuce on plates and serve.
Calories 110
Calories from Fat 70
Total Fat 8.0 g | Saturated Fat 1.2 g | Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 90 mg
Potassium 370 mg
Total Carbohydrates 9 g | Dietary Fiber 4 g | Sugars 4 g
Protein 2 g
Phosphorus 45 mg
You can substitute or add spring greens of your choice for the Romaine lettuce.
Enjoy these delicious and easy, healthy recipes even if you’re not a diabetic from The Mediterranean Diabetes Cookbook by Amy Riolo.
Click here to find out more about how to select the freshest spring greens and lettuces along with my recipe for my Organic Mandarin Orange and Watercress Salad.
Click here for key nutrients in asparagus, and for selecting, storing, and preparing asparagus.
National Nutrition Month® Week 3 tips: Learn skills to create tasty meals!
Keep healthful ingredients on hand.
Practice proper home safety.
Share meals together as a family when possible.
Reduce food waste.
Click here for more detailed National Nutrition Month® tips at the Sweet Life Wellness Facebook page.
Need help figuring out how to eat healthy this spring and lose weight? No worries. Just give me a call. We’ll make an appointment and see what’s right for you. Call at 301-869-1787 or click here to set up an appointment with me as my free gift to you.
Sources:
Amy Riolo, The Mediterranean Diabetes Cookbook, The American Diabetes Association, Arlington, Va., 2019.
Jo Robinson, Eating on the Wild Side: The Missing Link to Optimum Health, Little, Brown, and Company, New York, 2013, p. 30.
Roberta Larson Duyff, American Dietetic Association Complete Food and Nutrition Guide, 4th Edition, John Wiley and Sons, Hoboken, New Jersey, 2012.
More about Chef Amy Riolo
Award-Winning, Best-Selling Author, Chef, Television Personality, Cuisine and Culture Expert, Columnist, Mediterranean Diet Advocate
Blog: www.amyriolo.blogspot.com
Website: www.amyriolo.com
Click here to purchase one of Amy’s amazing cookbooks.
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
International Speaker, Breakthrough Coach, Nutritionist-Dietitian