Spring: A Reason for the Season, Benefits of Seasonal Produce

Spring: A Reason for the Season!

Seasonal Produce is Beneficial Because:

·         It is fresher, tastier and more nutritious than out-of season food.

·         Seeds germinate in the soil at the right time, so plants are naturally stronger and more resistant to disease and results in better quality fruit & vegetables

·         Buying local, seasonal food guarantees a shorter time from field-to-kitchen helping you to maximize the nutritional benefit.

·         In season fruit and vegetables are left to ripen on the plant, which means it contains more nutrients and has a better flavor than food that is harvested early and ripened artificially out-of-season

·         Out of season fruit & vegetables are often flown long distances from around the world, increasing the damage to the environment.

·         Some fruit & vegetables begin to lose taste and nutritional value after they are picked may have been picked six or more weeks before you buy them from a supermarket

·         Heaton S. Organic Farming, Food Quality and Human Health. A Review. Soil Association, 2001.

·         Worthington V. Nutritional quality of organic versus conventional fruits, vegetables, and grains. J Altern Complement Med. 2001; 7(2): 161–173.

Beets are a sweet vegetable available in many colors and have been shown to help lower blood pressure.  1 cup contains 34% daily values (DV) for folate as well as 15% DV for potassium and 4g of fiber!  

http://www.ncbi.nlm.nih.gov/pubmed/?term=Coles+L+nutrition+journal

http://ndb.nal.usda.gov/ndb/foods/show/2912 fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=beet

Radishes are a delicious high fiber, low calorie snack. 

One serving of radishes (1/2 cup) contains only 

16 calories with 15% DV of vitamin C which is 

essential for immune system function.   

http://www.fruitsandveggiesmorematters.org/radish

Peas are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Therefore, they are considered part of the Protein Foods Group.

http://www.choosemyplate.gov/food-groups/vegetables-beans-peas.html

Asparagus is the leading supplier of vegetables for folic 

acid. ½ cup cooked contains 20 calories, 3 grams of fiber, 

and 60% of the RDA for folate which is necessary for red 

blood cell formation, cell growth, and prevention of birth 

defects.    It also contains glutathione which is a powerful 

antioxidant.

http://www.asparagus.org/maab/nutrition.html

Arugula also referred to as “rocket” is a pepper flavored 

leafy green.  One cup provides 10% DV of vitamin A mostly 

from carotenoids, an antioxidant shown to improve eye health.  One serving of arugula also provides 15% DV of vitamin K 

which promotes bone health and blood clotting.  

http://ndb.nal.usda.gov/ndb/foods/show/3615

Try This!

Arugula Beet Salad

Makes 4 Servings

·1/2 pound beets without leaves 

(about 3 medium)

·6 cups arugula

·2/3 cup grape tomatoes, halved

·1 tablespoon white-wine vinegar

·1/8 cup olive oil

·Optional: top with crumbled goat cheese

Preparation

Peel beets and cut into 1/2-inch wedges. In a steamer set over boiling water steam beets until tender, about 10 minutes, and transfer to a bowl. Discard course stems from arugula. Top with tomatoes. Wash arugula well and dry. In a bowl whisk together vinegar and salt and pepper to taste and whisk in oil until emulsified. Pour half of vinaigrette over beets and toss well. To vinaigrette remaining in bowl add arugula and toss well. Arrange arugula, tomatoes, and beets on 4 plates.