Spring has officially sprung! With this new season brings a new variety of fruits and vegetables to our local grocery stores. The following is a list of produce that are in season during the spring time:
Strawberries: these sweet berries are loaded with vitamin C. 1 cup provides more than a day’s worth of Vitamin C!
Asparagus: high in vitamin K (great for bone-building), folate, vitamin A and iron.
Spinach: excellent source of fiber and high in vitamins A & C, iron, folate, and magnesium. Enjoy this leafy green raw or sautéed!
Apricots: excellent source of vitamins A & C and high in potassium and fiber.
Artichokes: high in fiber, vitamin C, folate, and magnesium.
Broccoli: high in vitamin C, folate, fiber & potassium.
Peas: high in vitamins C & A, folate and fiber.
Looking for a way to enjoy the flavors of spring? Try this nutrient dense, DASH diet friendly Spring Peanut Pad Thai recipe from Food and Nutrition Magazine.
Spring Peanut Pad Thai
- 8 ounces flat rice noodles (brown rice preferred)
- ¼ cup low-sodium creamy peanut butter
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 1 tablespoon brown sugar
- 3 tablespoons rice vinegar
- 3 tablespoons reduced-sodium soy sauce
- 1 tablespoon sesame oil
- ¼ teaspoon crushed red pepper flakes
- ¼ cup
- 1 tablespoon canola oil
- ⅓ cup scallions, chopped, including white and green parts
- 2 cloves garlic, minced
- 2 large eggs, lightly beaten
- 8 ounces trimmed asparagus, cut into 1-inch pieces
- 1 cup frozen peas
- 1 large lime, juiced (about 2 tablespoons)
- ½ cup roasted peanuts, lightly salted, roughly chopped
- ¼ cup cilantro, chopped
- Prepare rice noodles according to package instructions. Pour noodles into a colander and let drain.
- Meanwhile, make sauce by whisking peanut butter, ginger, garlic, brown sugar, rice vinegar, soy sauce, sesame oil and crushed red pepper flakes in a medium bowl.
- Slowly whisk in hot water and stir until sauce is blended. Set aside.
- In a large wok, heat canola oil over medium heat. Add scallions and cook until fragrant, about 1 to 2 minutes. Add garlic and cook for 30 seconds. Pour in eggs and stir to scramble for about 2 minutes or until soft. Add asparagus and peas and cook for 3 to 5 minutes, stirring often, until asparagus is tender.
- Add drained noodles and sauce and cook for 1 to 2 minutes, tossing until the liquid has been absorbed. Stir in lime juice.
- Transfer cooked noodles and vegetables to a large platter or bowl and garnish with peanuts and cilantro. Serve immediately.
- This dish comes together quickly, so be sure to chop and prep all ingredients before cooking.
Serving size: 2 cups (350 grams)
CALORIES 232; TOTAL FAT 3g; SAT. FAT 1g; CHOL. 188mg; SODIUM 227mg; CARB. 24g; FIBER 3g; SUGARS 5g; PROTEIN 25g; POTASSIUM N/A; PHOSPHORUS N/A