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Spring Veggie Stars and Yummy/Healthy Recipes

Spring Veggie Stars and Yummy/Healthy Recipes

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:

  • artichokes
  • asparagus
  • avocados
  • broccoli
  • cauliflower
  • new potatoes
  • peas
  • radishes
  • rhubarb
  • 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

Shaved asparagus and white bean salad

Serves: 10

INGREDIENTS:

  • 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

INSTRUCTIONS:

  1. 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.
  2. Add onion, beans, orange and lemon juices, and vinegar. Toss to combine.
  3. 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

Brocolli Casserole

Serves: 4

INGREDIENTS:

  • 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

INSTRUCTIONS:

  1. 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.
  2. 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.
  3. In a small skillet over medium-high heat, brown bread crumbs in remaining 1 tsp oil for 3 minutes.
  4. 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

Roasted potatoes

Serves: 4

INGREDIENTS:

  • 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

INSTRUCTIONS:

  1. 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.
  2. 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.

Sources:

http://www.cleaneatingmag.com/recipes/cauliflower-broccoli-au-gratin/

http://www.cleaneatingmag.com/recipes/herbed-new-potatoes/

http://www.cleaneatingmag.com/recipes/20-minutes-or-less/shaved-asparagus-white-bean-salad/

http://www.marksdailyapple.com/spring-vegetables/#axzz441tkKFjH

http://www.shape.com/healthy-eating/meal-ideas/10-seasonal-fruits-and-vegetables-ripe-march