Fresh Produce for Spring & Summer
Spring is here and summer is just around the corner which means some of our favorite foods are now coming into season. Our King Soopers Registered Dietitian Jeannie Schwendtner shows us what fresh foods we can start finding in our produce section.
Makes 4 servings
Recipe adapted from Simplyrecipes.com
2 lemon slices
2 cloves of garlic, smashed
1 bay leaf
2 Tbsp. balsamic vinegar
1 Tbsp. olive oil
1 clove garlic, crushed
Prepare artichoke by cutting off ¾ inch off the top of the artichokes and cut about 1 inch off of the stem.
Pull off any small leaves from the stem. Using a pair of kitchen scissors, trim off any thorny tips. This step is optional as the thorns soften during cooking, and you do not eat that part of the leaf. Wash trimmed artichokes under running water.
Place lemon, garlic and bay leaf in the bottom of a large pot and add a few inches of water. Place a steamer basket over the pot and add the artichokes; cover. Bring water to a boil then reduce heat to maintain a simmer. Steam for 30-45 minutes or until the outer leaves can easily be pulled off.
While artichokes are steaming, combine balsamic vinegar, olive oil and garlic.
To eat, pull off an outer petal, dip into the balsamic vinegar and use your teeth to scrape the flesh off of the petal. Continue until all of the petals have been removed. Use a spoon or knife to scrape out the fuzzy choke. The artichoke heart is under the choke and can be cut into pieces and eaten. This is the best part!
Total Fat: 3.6 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 63 mg
Total Carbohydrate: 8 g
Dietary Fiber: 3.5 g
Protein: 2 g
Roasted Sugar Snap Peas and Red Peppers
Makes 4 servings
1 lb sugar snap peas
1 medium red bell pepper, sliced to about the same size as the peas
2 tsp. canola or grape seed oil (do not use olive oil as the oven is too hot for it)
Salt and pepper to taste
Garlic powder to taste (optional)
Preheat oven to 450°F. Place peas and bell peppers on a baking sheet. Drizzle with oil and season with salt, pepper and garlic powder. Mix well so that the peas and peppers are well coated. Spread the sugar snap peas and bell peppers evenly over the pan so they are in a single layer. You may need to use two baking sheets. Bake for 10-12 minutes or until the sugar snap peas have started to brown.
Total Fat: 2.3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 43 mg
Total Carbohydrate: 11.5 g
Dietary Fiber: 4 g
Protein: 3.5 g
Strawberry Rhubarb Muffins
Makes 13-15 servings
1 ¾ cup white whole wheat flour
½ cup Stevia in the Raw
¾ tsp. baking soda
1/8 tsp. salt
¼ cup unsweetened applesauce at room temperature
1 egg at room temperature
2 Tbsp. melted coconut oil
¼ cup brown sugar
½ cup lowfat buttermilk
¼ cup non-fat, plain Greek yogurt
1 cup rhubarb, chopped
1 ½ cups strawberries, diced
6 strawberries, sliced horizontally to make circular slices
Preheat oven to 375°F and prepare a muffin tin with 12 liners or grease with non-stick cooking spray.
In a large bowl, combine the flour, stevia, baking soda and salt. In a medium bowl, whisk together the applesauce, egg, coconut oil, brown sugar, buttermilk and Greek yogurt.
Make a well in the middle of the flour. Add the liquid ingredients and stir until just combined. Be careful to not over mix. Fold in rhubarb and strawberries.
Fill each muffin cup about ¾ full with the batter and top with a strawberry slice. Bake for 15-18 minutes or until a toothpick inserted comes out clean.
Total Fat: 1.3 g
Saturated Fat: 0.7 g
Cholesterol: 12 mg
Sodium: 99 mg
Total Carbohydrate: 19 mg
Dietary Fiber: 2.5 g
Protein: 3 g