Spring Veggie Stars and Yummy/Healthy Recipes
If spring was on Facebook, there’s no doubt it would have a record-setting
number of friends. There’s just so much to like about this spectacular
season. Longer days. Warmer weather. Flowers in bloom.
While those are the staples of spring that come immediately to mind, this
season of renewal also brings with it bushels of taste-bud-pleasing produce
that deliver the added bonus of also being healthy. So, ATRIO Health Plans
suggests that on your next trip to the grocery store – or, better
yet – to your local farmers market – be on the lookout for
these top veggie stars of the season:
- new potatoes;
- Vidalia onions.
Yummy and Healthy
Now that’s a winning combination – healthy fuel for your body
that actually tastes yummy! Here are three veggie recipes that are brimming
with spring goodness. Bon appétit.
Shaved Asparagus and White Bean Salad
- 2 bunches fresh asparagus (about 1 lb. each)
- 1 tbsp. olive oil
- 1 medium red onion, thinly sliced
- 3 1/2 cups cooked cannellini beans, drained and rinsed well
- 2 tbsp. orange juice
- 2 tbsp. lemon juice
- 1 tbsp. champagne vinegar
- 1/2 cup chopped unsalted walnuts
- 1/2 cup shaved Romano or Parmesan cheese
- 1/4 cup slivered basil
- Sea salt and fresh ground black pepper, to taste
- Hold each spear of asparagus by its stem and lay it down on a cutting board.
Using a vegetable peeler, shave asparagus into long ribbons. Place ribbons
in a large bowl and discard stems. (Note: You should be left with about
1 lb. of shaved asparagus.) Drizzle oil over asparagus and toss to coat.
- Add onion, beans, orange and lemon juices, and vinegar. Toss to combine.
- Fold in walnuts, cheese, and basil. Season with salt and pepper. This salad
can be served immediately or prepared in advance; chill, covered, for
four to six hours in refrigerator.
Nutrition facts per 3/4-cup serving: Calories-171; Total fat-8 g; Saturated
fat-2 g; Monounsaturated fat-2 g; Polyunsaturated fat-3 g; Carbs-17 g;
Fiber-6 g; Protein-9 g; Sugars-3 g; Sodium-137 mg; Cholesterol-6 mg.
Cauliflower and Broccoli Au Gratin
- 2 cups fresh cauliflower florets
- 2 cups fresh broccoli florets
- 1 small yellow onion, sliced in rings
- 3 tsp. olive oil
- 1 carrot, peeled and finely chopped
- 1 1/2 cups low-fat milk
- 2 tbsp. arrowroot powder
- 1/2 cup shredded Gouda cheese
- 1/2 cup shredded Havarti cheese
- 1 tbsp. dry mustard
- 1/2 tsp. ground black pepper
- Sea salt, to taste (optional)
- 2 tbsp. whole-wheat bread crumbs
- Preheat oven to 350°. Fill a medium saucepan with water, about 1 inch
high. Bring to a boil. Place cauliflower and broccoli in a steamer basket
and set in saucepan. Reduce to medium heat and cover for 5 minutes, until
cauliflower and broccoli are tender. Remove from burner and set aside to cool.
- In a large saucepan over medium-high heat, sauté onion in 2 tsp.
oil for 1 to 2 minutes, until translucent. Add carrot and milk, heat for
3 minutes, constantly stirring. In a small bowl, whisk together 2 tbsp.
cold water and arrowroot powder. Add mixture to saucepan with milk mixture
and stir for 1 minute. Stir in cheeses and mix until melted. Add dry mustard,
pepper, and salt.
- In a small skillet over medium-high heat, brown bread crumbs in remaining
1 tsp oil for 3 minutes.
- In an 8 x 8-inch glass dish, add cauliflower and broccoli in an evenly
distributed layer. Pour cheese-carrot mixture over top, then sprinkle
with bread crumbs and bake for 25 minutes. Let cool for 5 minutes before serving.
Nutrition facts per 1 1/2-cup serving: Calories-232; Total fat-9 g; Saturated
fat-4 g; Monounsaturated fat-4 g; Polyunsaturated fat-1 g; Carbs-26 g;
Fiber-3 g; Sugars-8 g; Protein-14 g; Sodium-263 mg; Cholesterol-28 mg.
Herbed New Potatoes
- 1 lb. small potatoes (red, white, or a combination), halved
- 2 tbsp. fresh parsley leaves, chopped
- 6 chives, chopped
- 4 tsp. extra-virgin olive oil
- 1/4 tsp. fine sea salt
- 1/8 tsp. ground black pepper
- Fill a pot with 1 inch of water and fit with a steamer basket. Place potatoes
in steamer basket and bring water to a boil over high heat. Cover and
cook until potatoes are tender, 10 to 15 minutes.
- Transfer potatoes to a large bowl. Add parsley, chives, oil, salt and pepper;
toss gently. Serve hot.
Nutrition facts per 4-ounce serving: Calories-140; Total fat-4.5 g; Saturated
fat-0.5 g; Carbs-20 g; Fiber-2 g; Sugars-0 g; Protein-3 g; Sodium-130
mg; Cholesterol-0 mg.