10 Spring Fruits and Veggies You Should Try
The top produce items you're probably not buying -- but ought to be
Fabulous Fruits continued...
Buying tips: Pick crisp heads with fully colored leaves (with
white ribs) and no brown spots. They come in different color variations; pink,
red, and green, and burgundy-red.
Best way to store: Keep in refrigerator in a plastic bag for
up to a week.
Nutritional attributes: 10 leaves contain 10% Daily Value for
Eating/cooking tips: Shred it and mix it in with other salad
greens, or serve it sautéed or cooked in soups, casseroles, or side dishes.
9. Swiss Chard
This leafy green is a member of the beet family. The leaves have a beet-like
flavor, especially when eaten raw.
Buying tips: This leafy green is sold in bunches. Pick a bunch
with crisp stalks and glossy leaves.
Best way to store: Store in the vegetable crisper (in a bag)
and use within a few days.
Nutritional attributes: 1 cup contains 60% Daily Value for
vitamin A, 45% for vitamin C, 4% for calcium, and 8% for iron.
Eating/cooking tips: Use in place of spinach in recipes. Or,
cook as you would any leafy green vegetable.
Although it's commonly cooked as a vegetable in the South, okra is rather
uncommon to people living in other regions. It's also available sliced in the
Buying tips: Look for bright-colored pods with no spotting or
Best way to store: Store in a paper bag in the vegetable
crisper. Use within a few days.
Nutritional attributes: 6 pods contain 10% Daily Value for
vitamin A, 20% for vitamin C, and 6% for calcium.
Eating/cooking tips: Okra can be steamed, sautéed, oven-fried,
or pickled. Use it in soups, salads, and casseroles, or as a side dish or
appetizer. Don't cook it in iron, copper, or brass pans -- their chemical
composition will turn okra black.
Either of these dishes is a delicious way to introduce some new produce into
Swiss Chard Egg-White Omelet
Journal as: 1 egg + 1 ounce low-fat cheese + 1 cup
vegetables without added fat.
1 1/2 teaspoons canola oil
4 cups chopped green or red Swiss chard, packed (include stems if
1 1/2 teaspoons minced garlic
Salt and pepper to taste
1/2 teaspoon hot pepper sauce (such as Tabasco), optional
1 cup egg substitute
1/2 cup shredded, reduced-fat sharp cheddar cheese
2 tablespoon chopped green onions or sweet onion
- Start heating an 11-inch nonstick skillet over medium-high heat. Add canola
oil to skillet and add the Swiss chard and garlic. Sauté chard, stirring often,
until tender (about three minutes). Season with salt, pepper, and pepper sauce,
if desired. Remove mixture to plate.
- Add egg substitute, cheddar cheese, and onions to a 4-cup measure and stir
- Begin heating the 11-inch skillet over high heat, and coat the pan well
with canola cooking spray. When hot, pour in half the egg substitute mixture
and spread over bottom of pan. After a minute, tilt the pan to let any liquid
in the middle flow to the edges of the pan. When underside is nicely browned,
carefully flip omelet over to brown the other side. Spoon half the Swiss chard
mixture over half of the top of the omelet. When underside is nicely brown
(about two minutes), fold omelet and slide onto plate.
- Repeat step No. 3 with remaining egg and chard mixtures.