The leap into April signals crisp mornings giving way to sun-drenched evening skies. This change in weather also changes the selection of produce available in the market. When you go shopping, grab these five seasonal selections and pantry staples to help you create convenient, healthy meals to celebrate spring. What do you grasp here?
1. Avocado
April is the start of avocado season in the United States. Avocados are not only a heart-healthy source of fat, but they’re also a great addition to your diet for heart-healthy fiber and folic acid. In fact, just one quarter of an avocado provides 2.5 grams of filling fiber. USDA. Additionally, avocados serve as an excellent nutritional supplement in recipes, as their heart-healthy fats actually help absorb fat-soluble vitamins (such as vitamins A, D, E, and K) found in other foods. Masu. To reap the benefits of this superfruit, try making an avocado caprese salad.
2. Asparagus
This seasonal produce pick is a favorite among nutritionists. According to , one cup of raw asparagus contains 3 grams of fiber, 3 grams of protein, and 56 micrograms of bone-strengthening vitamin K (more than half the recommended daily intake for adults). USDA. In addition, this vegetable also contains vitamins A, C, potassium and phosphorus.
The benefits of this vegetable don’t end there.Asparagus is a good source of prebiotic fiber, says registered dietitian cara herb street, Master of Arts in Street Smart Nutrition, RD. Prebiotic fiber is important for nourishing the good bacteria in your gut.
Asparagus adds a splash of color to spring dishes, including salads, pasta, quiches, and mouth-watering side dishes.
3. Edamame
April happens to be National Soy Foods Month, and edamame is available in the freezer section all year round, but for nutrition experts, edamame is a sure-fire winner when it comes to stocking the perfect kitchen. “Soy foods like edamame are heart-healthy and may protect against certain types of cancer,” Herbstreit says.
As for the health benefits of edamame, 1/2 cup of shelled beans provides 7 grams of protein and 3 grams of filling fiber, as well as a good source of iron. USDA. “Edamame adds plant protein, fiber, and other important nutrients to spring salads, dips, snacks, and more,” says Herbstreit. While edamame can certainly be eaten as a snack on their own, they’re also an easy plant-based protein to add to spring salads, like this Greek salad with edamame.
4. Radish
These small but mighty red (and pink and white) beauties are a game-changer when adding a lively bite to salads or pickling them to upgrade toast. Although they can be found year-round, fresh radishes shine in the spring, according to Herb Street. “They come in a variety of flavors, from mild and slightly sweet to peppery and pungent,” she says. Furthermore, since radish is a member of the mustard family, the green part is also edible.
Enjoy the nutritional benefits of radishes whether you enjoy them raw in salads or roasted. According to , a half cup of sliced raw radishes provides just 9 calories per gram of filling fiber, in addition to nutrients like potassium and vitamin C. USDA. Let your natural beauty shine and add the Green Goddess dressing to your salads.
5. Sweet potato
Root vegetables may fade when exposed to sunlight, but that doesn’t mean you can’t have pantry staples like sweet potatoes in your kitchen. “When most people think of sweet potatoes, they think of fall and winter, but thanks to the drying and preservation process they are available year-round,” he says. Sarah SchlichterMPH, RDN, owner of Bucket List Tummy.
No matter the season, sweet taters are loaded with nutrients.by USDA1 cup of diced sweet potatoes provides 3 grams of hearty fiber and a good source of vitamin A, an important nutrient for reproductive, vision, and immune health.
Plus, thanks to its flavor properties, Schlichter says sweet potatoes “pair beautifully with some spring favorites like citrus fruits, vegetables, mushrooms, and beets.” Consider choosing fresh seasonal herbs and vegetables like scallions and chives as toppings for your fan-favorite Loaded His Sweet Potatoes.
Nutritionist-recommended tips for healthy eating this month
To make mealtimes a success this month, keep these tips from Harbstreet and Schlichter in mind.
- Don’t ignore frozen or canned vegetables either. Try mixing fresh, seasonal ingredients with less perishable frozen or canned vegetables. The difference in nutritional value is minimal and could potentially save you money on your grocery bill.
- Spring cleaning and organizing your space. Do you know the saying, “out of sight, out of mind”? This also applies here, so set up your pantry, freezer, and refrigerator to suit you and your eating style.
- Take advantage of flavor enhancers. Simple ingredients like dried herbs, spices, and olive oil are perfect for adding flavor to summer salads, pasta salads, dips, and fresh vegetables. Please check these inventories and update them if necessary.
conclusion
Having enough supplies in your kitchen can help you meet your nutritional needs when time is limited and your determination to prepare meals wanes. Seasonal produce like avocados, asparagus, and radishes in April bring fresh flavor to your kitchen, but other foods like edamame and sweet potatoes, frozen and canned vegetables, and simple seasonings also add fresh flavor to your kitchen. Perfect for adding. Cooking arsenal. Combine these superstars to create delicious, nutritious meals in minutes.
