A is for April and for Artichokes, Arugula and Asparagus

Seasonal vegetables to keep in mind this spring!

Springtime is upon us and it’s time to hit the re-fresh button on our standard winter produce like butternut squash and root vegetables.  With the change in season we welcome a new set of vegetables to farmers markets, grocery stores, and our plates!  Since an overwhelming variety of fruits and vegetables will begin to become available over the coming weeks, we’re starting at the beginning with some of our favorites. 

Asparagus:  A part of the lily family, it is actually related to onions, leeks and garlic.  It’s high in folate and a good source of vitamin C.  It also contains inulin, a prebiotic fiber that helps nourish our gut bacteria, which can support immune function .  Choose asparagus spears that are bright in color, straight and firm.  Once at home, wrap the base with a moist paper towel and place in a plastic bag in the refrigerator up to 4 days.  Broiled and grilled asparagus are a quick and easy way to enjoy this seasonal stalk this spring! 

Artichokes:  Inedible outer leaves protect a tender and delicate heart, base and stem.  Artichokes are rich in antioxidants.  They are a good source of fiber which is thought to help lower cholesterol levels.  They also provide us with folate, manganese and magnesium.  To enjoy the subtle flavor of artichokes, we recommend this quick steam recipe.  For a dish that will confidently impress try our Italian Stuffed version. 

Arugula:  Is a peppery green lettuce, a relative of the mustard family also known as rucola or roquette.  It is rich in vitamins C and K, calcium, magnesium and manganese – a combination of nutrients that helps prevent osteoporosis and promotes overall bone health.  Arugula is one of those greens that you can add to almost anything.  Try it raw on a sandwich, or wilted into a soup.  In the spirit of the season we suggest whipping up this Pastalicious Arugula Salad to start off a spring feast or for something a bit more main course worthy, serve our Grilled Vegetable Stacks with Pineapple Chimichurri.

Eating foods during peak harvest offers maximum nutrition and flavor at a price your wallet will surely appreciate.  For more spring veggie ideas visit us at Dole.com

Published April 1, 2018