Super bowls
Four spring superfoods to load up on now
WHEN you’re looking to recommit to your New Year’s resolution to be healthier (remember that?), your kitchen is a good place to start.
“Springtime is the perfect time to add more produce to your plate as the weather warms up and more fresh produce is in season,” said Erin Palinski-Wade, a New York City-area registered dietitian and author of the “2 Day Diabetes’ Diet.” “Adding a range of colors to your plate adds a variety of beneficial nutrients along with a boost of fiber to support gut health and immune system.”
Artichokes
A member of the same family as daisies and dandelions, there’s nothing better than a steamed artichoke with a few dabs of mustard vinaigrette.
“Artichokes contain the prebiotic fiber inulin which helps to feed the beneficial bacteria in the gut,” said PalinskiWade. “Eating artichokes has also been shown to reduce indigestion and bloat, which may be due to the naturally occurring compound cynarin which helps to stimulate bile production and accelerate gut mobility.”
Asparagus
“Asparagus is most crisp and at its peak flavor in late spring. The local growing season is not long though, so take full advantage if you see it at a farmers market,” said registered dietitian Kristi Ruth, author of the Carrots & Cookies blog. “Asparagus contains chromium, folate, vitamin K and fiber, and it’s . . . a good source of prebiotics.”
Eat it shaved raw into a salad or roasted with a little olive oil and salt, or air-fried and added to stir-fries, pasta, omelets, soups, salads and more, suggested Ruth.
Rhubarb
“Rhubarb is a great source of dietary nitrates which can be helpful for lowering blood pressure and also as an antiinflammatory agent, and is a good source of fiber,” said Pittsburgh, Penn.-based Leslie Bonci, owner of nutrition consulting company Active Eating Advice. She recommends throwing raw, chopped rhubarb into a smoothie, or simmering it and mixing it with strawberries for a sauce to drizzle over vanilla Greek yogurt. Or, “dice, and mix it into a salad of shredded cabbage and fresh strawberries,” and top with a balsamic vinaigrette.
Strawberries
“Strawberries are naturally sweet and loaded with various nutrients vitamin C, manganese, folate, fiber and more. And, they just happen to peak in late spring,” said Ruth. “Most notably, they contain polyphenols, which have been shown to have an anti-inflammatory effect.”
Add them to a salad, smoothies, oat bowls or whatever pandemic-era sandwich your heart desires.