Skip to content

Food & Recipes

Font Size

Spring Vegetable Recipes and Tips

Fresh seasonal veggies are one more reason to celebrate spring.

Sweet Corn

Corn is just beginning to come into season now, giving us yet another reason to celebrate spring. And there's no tastier way to enjoy corn than fresh off the cob. Although corn is considered a "starchy" vegetable, each ear contributes 2 grams of fiber, 35 micrograms of folate and antioxidant phytochemicals, along with about 83 calories.

  • To buy: Look for ears with tight rows of kernels, green husks, and fresh silk underneath the husks. You can peel away the top of the husks to do a quick inspection before buying.
  • To store: Refrigerate with the husks on and eat as soon as possible, preferably within a couple of days.
  • To cook: Pull off and discard husks and pull off the silk strings. Cook in the microwave, in boiling water, or over the grill. One of my favorite ways to cook corn is to bring a large saucepan of water to a boil. Add the ears and cover the saucepan. Bring back to a boil, then turn off the heat. The corn is tender-cooked after about 10 minutes.

Swiss Chard

Swiss chard, a member of the beet family, is in season in spring in some areas of the country. This dark leafy green vegetable has bumpy (not flat) leaves that look like other greens, but stems that look like thin celery. Both leaves and stems of Swiss chard are edible. It comes in green or red varieties. A cup of cooked chopped Swiss chard has 4 grams of fiber, a whopping 10,000 IU of vitamin A and 6,000 micrograms of beta carotene. It also has vitamin C (32 milligrams), folate (16 micrograms) and calcium (101 milligrams).

  • To buy: Look for bunches of chard with fresh, crisp, green leaves that aren't yellow or discolored.
  • To store: Store your bunch of chard, unwashed, in a plastic bag in the vegetable crisper for up to 3 days.
  • To cook: The leaves and stems can be steamed, cooked in a microwave, sauteed in a nonstick frying pan with a little canola or olive oil (about 5 minutes) or blanched (plunged into boiling water briefly until just tender, then rinsed in ice-cold water to stop the cooking process.)

Spring Vegetable Recipes

To help you celebrate the season, here are three spring vegetable recipes: a souffle that works for brunch, lunch or dinner; a flavorful soy-glazed chicken dish; and a quick and easy vegetable side dish.

Simple Spring Vegetable Souffle

Ingredients:

Canola oil cooking spray

3 large eggs (use a brand higher in omega-3s if available)

1/4 cup unbleached white flour

1/2 teaspoon baking powder

Pinch of salt

1/2 cup egg substitute

1/4 cup fat-free half-and-half or low-fat milk

1 cup 1% cottage cheese, whipped in a food processor until smooth

Today on WebMD

Four spoons with mustards
What condiments are made of and how much to use.
salmon and spinach
How to get what you need.
 
grilled veggies
Easy ideas for dinner tonight.
Greek Salad
Health benefits, what you can eat and more.
 

WebMD Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.



bread
Recipes
soup
Recipes
 
roasted chicken
Recipes
grilled steak
Video
 

Loaded with tips to help you avoid food allergy triggers.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.

Thanks!

Now check your email account on your mobile phone to download your new app.

vegetarian sandwich
Recipes
fresh vegetables
Recipes
 
smoothie
fitArticle
Foods To Boost Mens Heath Slideshow
Slideshow