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Article written by Anneliese Kuemmerle, MS, RDN
As we settle into spring, nature is waking up around us and unfurling fresh green growth. Our gardens and local farms are entering a new season of abundance. April and May in the Garden State usher in the return of locally grown spring vegetables. With the change of seasons adding green back into our landscapes, we can be inspired to switch up the colors on our plates. It is a great time of year to add green vegetables to our meals. Arugula, asparagus, chard, lettuce, collard and mustard greens, kale, leeks, bok choy, and spinach are just a few of the Jersey Fresh options we can start finding at our local grocery stores and farm markets.
Many spring vegetables on the Jersey Fresh chart fall into the dark-green vegetable group, including bok choy, chard, collard and mustard greens, spinach, and kale. According to the American Heart Association, eating a variety of colorful fruits and veggies is one of the best ways for us to get the vitamins, minerals, and nutrients we need to be healthy. Switching up the color of your fruits and vegetables based on what is in-season can help you eat a varied diet throughout the year. The dark green and leafy vegetables that are in season in the spring give us nutrients like fiber, folate, potassium, and vitamins A, C, and K. According to the National Heart, Lung, and Blood Institute, getting more potassium from food may help lower blood pressure and reduce stroke risk. Many green leafy veggies also contain lutein, an antioxidant that may help protect our eyes from macular degeneration.
Cruciferous vegetables, also called brassicas, thrive in the cool spring season. This is why brassicas like arugula, bok choy, kale, and collard and mustard greens are in season early in the growing season. Cruciferous vegetables contain sulfur compounds called glucosinolates. When we chop, chew, and digest these compounds, they form bioactive compounds that researchers are studying for their possible role in protecting against cell damage and cancer growth. While the American Institute for Cancer Research notes that no single food prevents cancer by itself, a diet high in fiber-rich foods like brassicas and other veggies is linked to lower risk for colorectal cancer. High fiber foods also support a healthy weight, which can help with cancer prevention because excess body fat raises cancer risk.
It is easy to add spring’s bounty of green veggies, and their health benefits, to your plate. Try mixing arugula and lettuce for a quick side salad with lunch or dinner. Spinach and bok choy wilt down fast in a quick weeknight stir-fry. Spinach, kale, arugula, collard greens, and chard also make a good addition when added to pasta sauces, soups, casseroles, and egg scrambles. Tuck leafy greens into wraps and sandwiches for a refreshing crunch and extra nutrition. Toss asparagus in your favorite salt-free seasoning blend, olive or vegetable oil, and garlic before spreading on a sheet pan and roasting in the oven for ten to fifteen minutes at 425 degrees. Using a large sheet pan makes it easy to prep extra portions, so you have leftovers to add to other meals during the week. The mild flavor of baby spinach makes it a great candidate for adding to fruit smoothies. There are many ways to add green to our plates this spring as we head into harvest season!