Spring Fruits and Vegetables
APRICOTS: Closely related to peaches, cherries and plums, the rosy hued apricot reigns superior. Full of vitamins A, C and E and steaming with antioxidants, this petite fruit helps fight free radicals, builds collagen and protects against UV damage. But wait, there’s more. High in potassium and soluble fiber, the peach look-alike serves as an electrolyte, maintaining healthy blood sugar and cholesterol levels. Peachy, indeed.
ARUGULA: This tangy tender cruciferous vegetable may look dainty, but it’s got mega power in every peppery bite. Let’s get science-y for a minute. The glucosinolates (the natural compounds found in arugula) break down into very healthy compounds, including a little guy called sulforaphane. What makes sulforaphane super cool is that he stifles the enzymes responsible for the progression of cancer cells. That’s good news. And more good news - arugula is packed with Vitamin C, the powerful antioxidant that helps us produce collagen (result: glowing skin). It’s also teeming with calcium, potassium and Vitamin K creating strong bones and improving bone density.
WFH ARUGULA SALAD
Arugula is a glorious green to work into your daily routine. It adds flavor and depth to your sandwiches, sauces and pizza. This almost-too-easy-to-make salad is a supercharged energy booster for the middle of your workday.
INGREDIENTS
2 ounces arugula
6 Kalamata olives
1 ounce Goat cheese
Salt Flakes, to taste
Freshly ground pepper, to taste
VINAIGRETTE INGREDIENTS
½ freshly squeezed lemon
1 tablespoon of oil from Kalamatas
METHOD
In a small bowl, whisk together vinaigrette ingredients and set aside. In a large salad bowl mix ingredients. Add vinaigrette and gently toss.
ARUGULA : DETOXIFIES, PRODUCES COLLAGEN, STRENGTHENS BONES
BLOOD ORANGES. Spectacularly striking in their simplicity, these rose-colored beauties are quite the natural phenomenon. But don’t be fooled by their looks. These lovers of the Mediterranean climate contain polyphenol compounds giving them nine times the antioxidants and twice the amount of Vitamin A as navel oranges. Notorious for their raspberry infused flavor and deep crimson flesh, they’re beautifully paired with kale, fennel or rosemary.
Recipe : Avocado + Fennel + Citrus Salad
ESCAROLE: There are so many ways to use this pleasantly bitter veggie: in a salad mix (above), braiseed, grilled or sautéed. Add it to soups and stews or use it in lieu of your traditional sandwich wrap. The unexpected extra: the abundance of fiber aids in digestion and weight loss. It’s extra special when spicy.
Recipe: Spicy Sautéed Escarole
FENNEL: The licorice tasting, fuzzy-haired fennel is a health benefit warrior. The Mediterranean native does so much good for the body (think glowing skin and a happy heart) it’s a must-try in the kitchen. Adaptable and oh so good, try it sautéed, roasted or raw.
Recipe: Avocado + Fennel + Citrus Salad
GREEN BEANS: Healthier nails. Healthier skin. Healthier bones. And the biggest bonus: they’re an instant energy booster. The high levels of Vitamin K (bones), silicone (hair and skin) and iron (energy) are beautifully integrated making this skinny veggie a nutritional powerhouse.
Recipe: Green Bean Salad
GREEN PEAS: With their small spherical shape, they could be considered a veggie underdog. Not so. Green peas are one of the best plant-based sources of protein, a good source of vitamin C and loaded with heart-healthy minerals, like magnesium, potassium and calcium. With vitamins A, B and coumestrol, the tic-tac sized spheres reduce inflammation and lower the risk of chronic conditions like diabetes and arthritis. Now that’s a true winner.
Recipe: Green Pea + Broccoli Penne