Spring Vegetables for Late Winter & Early Spring: Transitioning with Nutrition
These spring vegetables and greens are perfect for refreshing your plate as spring begins! Freshen your table with fresh spring vegetables and save with a special opportunity!
As the winter begins to thaw and melt into spring, the landscape and garden begin to transform with the appearance of spring vegetables. In many climates, hardy greens like kale, collards and cabbages survive colder temperatures and become sweeter. Other spring vegetables can be started early in the late winter to give a jumpstart on the gardening season.
If you are like me, this time of year brings excited anticipation of returning to the local farmer’s market and starting to see new growth in the garden. The market is the perfect resource for finding out what is in season in your neighborhood right now!
One of the most powerful things you can do to improve your health, boost your energy and cleanse the body is to incorporate leafy greens into your diet! Greens help build our internal rainforest, strengthen our circulatory systems, cleanse the respiratory system and balance the body overall.
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5 Spring Vegetables For Great Health!
These greens and other veggies are perfect for refreshing your plate as spring begins to arrive! These spring vegetables are wonderful choices for an early spring garden and reap a nice harvest for your table.
Spinach
Fresh spring spinach is frost-resistant and versatile for cooking. There are many variety of spinach, often categorized by savoy, semi-savoy or smooth-leaf. Savoy and semi-savoy have crinkled or curly leaves while smooth-leaf varieties are flatter and have a smoother texture.
Greens like spinach are rich in so many phytonutrients and antioxidants including magnesium, a crucial mineral for calm and relaxation. Magnesium improves the body’s overall response to stress and helps maintain a healthy blood pressure. Most Americans are deficient in this important mineral, which may contribute to the risk of heart disease from chronic stress.
Baby spinach leaves harvested early in the spring tend to be tender and great for raw salads or lightly sauteed stir-fries.
Swiss Chard
Swiss Chard is one of the most beautiful greens! It has a delicate, sweet flavor and works well in place of spinach or kale in a variety of recipes.
Some of the antioxidants found in Swiss chard include carotenoids such as beta-carotene, lutein, and zeaxanthin, which are crucial for eye health; and flavonoids, like quercetin and kaempferol, which act as antihistamines to reduce allergic reactions and inflammatory responses. Swiss chard is also one of the best sources of water-soluble pigments called betalains which have antioxidant, anti-inflammatory, and anti-cancer properties.
The nutritional benefits of Swiss chard make it especially useful for preventing and treating diabetes. Swiss chard helps regulate activity of an enzyme called alpha-glucosidase, which helps to balance blood sugar by aiding in the slow release of glucose into the blood stream.
Artichokes
Enjoying a fresh artichoke is a true pleasure! Simply steam to soften and peel off the leaves, scraping the sweet inside out with your teeth. The delicate heart is also delicious!
From a health standpoint, artichokes are great spring vegetables for supporting detoxifcation and aiding digestion. They are rich in the prebiotic inulin which promotes the growth of beneficial bacteria in our guts. Phytonutrient extracts in the leaves and stems such as silymarin have traditionally been used to support the liver.
Interestingly, artichokes contain cynarin, a compound which stimulates taste bud receptors to make other bland foods taste more palatabble. Cynarin also supports the production of bile to help with proper digestion of food.
Peas
These versatile green spring vegetables are a popular choice. You can eat them raw for a crunchy, sweet snack or cook in or out of the pod, depending on variety. Peas add vibrant springtime color to a vast array of dishes!
Peas are a good vegetable source of protein with 5 grams in a cup in the pod and 8 grams in a cup of shelled peas. They also provide fiber for gastrointestinal health and cleansing as well as many vitamins and minerals.
Radishes
These detoxifying spring vegetables are common in supermarkets year-round but the sweetness and freshness of new spring radishes can’t be beat! These orbs pack a hefty dose of vitamin C to help calm inflammation, boost collagen in the skin and reduce free-radicals. They also contain potassium which helps balance blood pressure.
Radishes are also a fast-growing vegetable, ready for harvest in as little as three weeks. They can be spicy or sweet depending on the variety and work well both raw in salads or as crudite or sauteed or roasted to bring out the natural sweetness. The leaves of the radish plant can also be enjoyed added raw to salads or cooked like spinach.
What are your favorite spring veggies?
How are you celebrating the start of Spring?
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Medical Disclaimer: Information provided in this email and related resources is for informational purposes only. The information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional. Every body is unique so be sure to check with your health care professional before making any dietary or lifestyle changes taking any medication or nutritional supplement or using any treatment for a health issue.. Do not use this information provided for diagnosing or treating a health problem or disease. If you suspect you have a medical problem please contact your healthcare provider promptly and do not disregard professional medical advice based on anything in this email. This correspondence and related resources are not intended to diagnose, treat, cure or prevent disease and do not create a doctor-patient relationship between you and Jennifer Weinberg.
This post was shared with: Allergy-Free Wednesday, What’s Cookin’ Wednesday, A Little Bird Told Me Link Party, Wow Us Wednesdays, Full Plate Thursday, Healthy Living Link Party, Create It Thursday, Family Fun Friday, Friday’s Five Features and Fun Festivities, Weekend Retreat, Real Food Fridays, Savoring Saturdays, LinkLove, Healthy, Happy, Green & Natur
Comments
Vanessa
Thank you for linking up at “A Little Bird Told Me” Wednesday link party! You have been featured at Mama’s Happy Hive Blog. 🙂
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thank you so much Vanessa! I appreciate the opportunity to participate and am grateful to be featured! Hope you have a wonderful week!
Marla
HI Dr. Jennifer,
Just a note to let you know that I have chosen your posts as one of my features for this weeks Real Food Fridays blog hop that goes live every Thursday @ 7pm EST. Thanks for sharing your information and being part of Real Food Fridays mission to make this world a little bit healthier each and every week.
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thank you so much Marla for featuring my post and sharing! I really appreciate your work 🙂
Marla
Hi Dr Jennifer,
Excellent post with such valuable health information. I always look forward to the Spring Greens which is just around the corner now. Thanks for sharing on Real Food Fridays. Pinned & tweeted!
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Spring greens are so vibrant! Thank you Marla!
Keeley McGuire
Great post! Thanks for sharing!
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thank you Keeley! Happy Spring 🙂
Leslie
This makes me want to pick up some artichokes at the grocery store this week. Yum!
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thank you Leslie! I hope you enjoy them 🙂
Mary
I’ve always been a lover of swiss chard, this bitter green goes well in so many dishes as well as being served raw. I’m also a fan of radishes, they add an element of natural heat to my raw soup recipes.
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thank you Mary! I love the idea of radishes in raw soup. Yum 🙂
jules
Love this reminder to look for these in-season veggies for health and for great recipes!
~jules
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thank you Jules! Happy Spring 🙂
Emily Recipes to Nourish
Love these! I would love to grow some peas and radishes too. I love spring produce.
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thank you Emily! I can’t wait for my garden to sprout.
Rebecca Strength and Sunshine
I am in love with Swiss chard right now!
Dr. Jennifer L. Weinberg, MD, MPH, MBE
Thanks Rebecca! It is one of my favorites too.