SPRING FRUITS & VEGETABLES – Donna Hayek

“EARLY” SPRING FRUITS & VEGETABLES

  • APRICOTS
  • Contain antioxidants vitamin C and beta-carotene
  • Eat them by themselves
  • Mix into yogurt parfaits
  • Mix with ice cream
  • Pair with chicken, pork, fish


  • ASPARAGUS
  • Stalk colors include white, green, purple
  • Contain prebiotics
  • Green and white asparagus contains folate
  • White asparagus contains antioxidants


  • RHUBARB
  • Stalks contain anthocyanins
  • Pairs well with strawberries
  • Cook in stews, soups, sauces, chutneys


  • LETTUCE
  • Rich in potassium, vitamin A, vitamin C, vitamin K
  • Spring mix
  • Arugula
  • Chicory


  • FIDDLEHEADS
  • A green-spiral vegetable
  • Tastes like asparagus and green beans combined
  • Rich in protein and vitamin A
  • Cook in stir-fries, pasta, side dish

 

“LATE” SPRING FRUITS AND VEGETABLES

  • MANGOS
  • Antioxidant
  • Rich source of vitamin A, vitamin C, folate, fiber
  • Helps to prevent colon cancer, heart disease, and weight control
  • CHERRIES
  • Two types: tart and sweet 
  • Antioxidant
  • Rich in vitamin C, vitamin K, magnesium, B vitamins and fiber
  • Reduces inflammation and helps to prevent heart disease
  • AVOCADOS
  • Monounsaturated fat 
  • Protects against heart disease and helps to lower blood pressure
  • Rich in fiber, vitamin C, vitamin E, Vitamin B6, potassium and folate
  • STRAWBERRIES
  • Antioxidant
  • Helps to reduce cholesterol, blood pressure and inflammation
  • Rich in vitamin C, fiber, potassium, and antioxidants