5 Seasonal Spring Foods to Buy!

June to July

One serving of strawberries (1/2 cup sliced or 1 cup whole): 

50 calories

Excellent source of vitamin C with 160% of your daily requirement

Contains 3.5 grams of fibre which helps in feeling full and reducing risk for heart disease

Contains the antioxidant, anthocyanins which helps in the prevention of diabetes, cancer and heart disease

Enjoy strawberries either raw or cooked: 

Eat strawberries on their own for a snack or dessert

Add to salad, smoothie or yogurt parfait

Add to homemade baking (pies, muffins)

Stores in the fridge for 3 to 5 days

May to June

One serving of asparagus (1/2 cup cooked or approximately 5 spears) contains:

20 calories 

30% of your daily folate, which helps to build new red blood cells and prevents birth defects

3 grams of fibre per serving to keep you feeling full and control blood sugars

Asparagus contains a variety of other vitamins and minerals such as: vitamins A, C, K as well as iron, potassium and calcium

Grill on the BBQ

Roast in the oven (try my Crunchy Garlic & Parmesan roasted asparagus 

Steam in microwave or on stovetop with Dijon cream sauce

Add asparagus to pasta sauce, cold salad, soups, stir-fry, great with egg dishes

Store asparagus standing with the bottom of stock in  water

Can be stored for 4-5 days in fridge

May to November

One serving of radishes (1/2 cup sliced):

10-15 calories

Provides 20% of your daily vitamin C requirement. Vitamin C helps in the growth and repair of bones, teeth, skin and acts as an antioxidant that may reduce risk of certain cancers and chronic diseases

Contains 1.5 grams of fibre per serving

Contains a small amount of B vitamins, calcium, magnesium and potassium  

Enjoy raw or cooked

Add on top of a salad with crunchy ingredients like apples, celery or walnuts

Add to veggie platter

Add to soups, stir-fry’s or casseroles

Mix radish greens into your salad or sauté them with garlic and olive oil

Store unpeeled radishes on their own (remove the greens).

Place radishes in plastic bag or vegetable crisper

Last in the fridge for at least a week

The greens can be cleaned and stored in a plastic container for 3-5 days

May to October

One serving of spinach (1/2 cup cooked or 1 cup raw):

10-20 calories

 60% daily recommended vitamin A; important for vision, skin & immunity   

Cooking spinach increases antioxidant amount 

Three cups of raw spinach, has 90mg of calcium, whereas one cup cooked has 260mg. 

Contains potassium, vitamin K, iron, folate, magnesium & vitamin C

Eaten either raw or cooked:

Spinach salad (try my recipe with strawberries and feta cheese link below)

Sauté spinach in stir-fry, or add to soup, sauces, casseroles.

Spinach pesto to top on sandwiches or pizzas

Spinach dip

Add to smoothie

Unwashed spinach lasts for about 4 days in the fridge

Can also buy frozen

June to July

One serving of cherries (1 cup):

50 calories

Contains 26% of your daily vitamin A, which is important for vision, skin and immune system  

Contains 17% of your daily vitamin C requirement, which helps in the growth and repair of bones, teeth, skin and acts as an antioxidant that may reduce risk of certain cancers and chronic diseases 

Enjoy raw or cooked

Add to smoothies, oatmeal, baking, salads

Add to yogurt parfaits

Fresh dessert option

Store unwashed in the fridge

Last for 4 to 7 days in the fridge

Cherries can be frozen