What’s in Season? Spring Produce!

Monday, June 9, 2014

Spring salad

By Stephanie Perruzza MS, RD, Contributing Blogger

Spring brings out the most delicious and vibrant fruits and veggies. Spring salads totally hit the spot on a hot day and are the perfect way to add seasonal produce into your diet. They can be as simple as baby greens with light dressing or a chopped mixture of the seasons finest. What’s even better is buying in season guarantees delicious, nutritious produce that doesn’t have to travel far to your salad bowl.

Spring Salad Ideas
These five popular spring produce choices are the perfect ingredients for a fun spring salad:

#1 Rhubarb
Technically a vegetable, rhubarb is a great source of vitamin C with 16% of your recommended daily intake per cup. It’s also rich in lycopene, an antioxidant responsible for giving fruits their rich color and helping protect against cancer and heart disease. Add rhubarb to mixed greens and citrus fruits like strawberries or oranges.

#2 Radicchio
This red variety of chicory is rich in antioxidants helping to decrease inflammation and chronic disease risk. It’s also an excellent source of folate and vitamin K. Radicchio has somewhat of a bittery, spicy taste but pairs well with other lettuces like endive or romaine. It also can be combined with beets for a sweet salad mix.

#3 Fennel
Each cup of this licorice-y veggie has 17% of the recommended daily value of Vitamin C. When choosing or buying fennel, look for smooth, firm bulbs with crisp stalks. Try adding fennel in your next arugula or tomato and avocado salad.

#4 Apricots
Apricots are very low calorie, with only 17 calories per apricot! They’re a good source of fiber, potassium and excellent source of Vitamin A with 63% of the recommended daily value. They pair nicely with kale and whole grains like quinoa, farro or barley.

#5 Bok Choy
Bok Choy is a Chinese leafy cabbage and a rich source of Vitamins A and C with 62% and 52% of your recommended daily intake, respectively. Boy Choy is most familiar in stir-fry or soup dishes but it also makes a great salad green! My favorite is pairing it with fruits like pineapple and apple or with chicken.

SO TELL ME: What’s your favorite spring salad?

Filed under Farm-to-Table, Food Facts, Healthy Eating, Meal Ideas  |  Comments: 0


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