7 Springtime Peak Fruits & Vegetables to Enjoy




 

Starting in mid-to-late spring, lots of fruit and vegetables are coming into season. Here are a few tasty options.

Citrus fruits (oranges, lemons, limes and grapefruit) are still in season through the end of the spring.

  • Toss orange or grapefruit slices in a salad with nuts and dried cranberries.
  • Make your own salad dressing with freshly squeezed lemon or lime juice and canola or olive oil. Add freshly ground pepper and some of your favorite herbs for extra flavor.
  • Mix 100 percent orange and grapefruit juice for a tangy twist.
  • Keep oranges, grapefruits, tangerines, etc. on the counter for a quick snack.

Strawberries are generally ready to pick in May and June, but they shouldn’t be washed until you’re ready to eat them.

  • Toss in a lettuce or spinach salad.
  • Carry a sandwich bag of washed berries for a delicious snack.
  • Blend in a smoothie.
  • Top pancakes or waffles with them.

Mangos available in the U.S. are mostly brought to us in the spring and summer:

  • Cut into chunks and toss in a lettuce or fruit salad.
  • Grill or broil slices and place them on top of a main dish or enjoy for dessert.
  • Chop and mix into salsa.
  • Take chunks along in a baggie for a quick snack.

All of the following are relatively high in vitamin K, which interacts with warfarin. Those who take warfarin should aim to eat a similar amount of vitamin K each day. The highest amount of vitamin K is found in green and leafy vegetables such as those listed here. It is not necessary to avoid these foods; however, it is important to try to keep the amount of vitamin K you eat consistent.

Dark green leafy vegetables, like collard greens, kale and Swiss chard, are at their best in cool weather like spring and fall.

  • Use tender greens in a salad.
  • Steam the greens and add to a sandwich, omelet or casserole.
  • Throw into a soup or pasta or sauce.

Lettuce comes in many varieties — the darker the leaf, the more vitamin K. Pile lettuce on your sandwich.

  • Throw your favorite veggies on top of a bed of lettuce and add your favorite vinaigrette.
  • Roll roasted turkey slices (compare labels to find low-sodium options) and low-fat cheese in lettuce leaves and fasten with a toothpick.
  • Top a bed of lettuce with tuna or chicken salad.

Spinach. In addition to the recommendations for eating more lettuce:

  • Sauté with garlic in olive oil until wilted and season with pepper and a no-salt seasoning blend.
  • Blend with other fruits and veggies in a smoothie.
  • Throw into an omelet or tomato sauce to up the veggie quotient.

Asparagus comes up in early spring. It’s good raw, broiled, sautéed, roasted or steamed. Chop off the tough, woody ends.

  • Add cooked asparagus to an omelet, casserole, soup or pasta dish.
  • Toss raw or cooked into a salad.
  • Serve with a healthy dip and other veggies for a snack.
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