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Posts Tagged ‘spinach’

Spring Spotlight: What’s in Season?

Posted in Healthy People, tagged , , , , , on May 5, 2022| Leave a Comment »

asparagus, spinach and strawberries arranged on a plate

It’s spring! The weather is starting to warm up, and outdoor farmer’s markets are preparing to open. Whether you shop at the grocery store or from a local market, spring provides many great options for produce. During the spring season, strawberries, radishes, asparagus, and spinach are just a few produce items that start to make an appearance. Knowing what is in season has benefits: not only does fresh, locally grown produce taste good, purchasing seasonal items is a great way to save money.

Springtime is often seen as a time of renewal. What a great opportunity to try a new recipe that features spring produce! Many dishes that feature spring produce are light, bright, and vibrant, such as the spinach strawberry salad displayed in the video below.

If you’re not a salad fan and would prefer alternate ideas for using spinach and strawberries in your spring cooking, check out these suggestions to Make a Fresh Start with Spring Foods.  

Radishes are another colorful, nutrient-packed spring vegetable worth bringing into your kitchen this spring. Before you knock them, give them a try! Although grocery store radishes are often red and bitter, fresh spring radishes come in a variety of colors and flavors. They can be eaten raw or used as a garnish, and they can also be pickled, roasted, grilled or braised, to name just a few options.

Spring provides many great options for produce. Do you have a favorite spring produce item or recipe? If so, leave a comment to let us know!

Written by Skye Pietrzykowski, Dietetic Student, Middle Tennessee State University and Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Kiefer, G. (2022). Respect for the Radish. Edible Columbus. https://ediblecolumbus.ediblecommunities.com/eat/respect-radish

Klemm, S. (2022). Make a Fresh Start with Spring Foods. Kids Eat Right, Academy of Nutrition and Dietetics. https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/make-a-fresh-start-with-spring-foods

USDA SNAP-Ed Connection. Seasonal Produce Guide. https://snaped.fns.usda.gov/seasonal-produce-guide

USDA SNAP-Ed Connection. Spring Recipes.
https://snaped.fns.usda.gov/nutrition-education/snap-ed-recipes/spring-recipes

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Vegetables That are Healthier Cooked

Posted in Healthy People, tagged , , , , , , , , on February 8, 2021| 1 Comment »

Most people consume vegetables to reap the nutritional benefits.  While most vegetables are better raw, there are a few you should cook instead. Cooking releases nutrients that your body can more easily absorb.  Here are a few vegetables you may want to cook before you consume them.

  • Asparagus.  This springtime vegetable is full of cancer-fighting vitamins A, C and E.  Cooking asparagus  increases it levels of phenolic acid, which is associated with reduced risk of cancer.  Drizzle asparagus with olive oil and enjoy!
  • Carrots.  Our bodies seem to use more easily the beta carotene in cooked carrots than in raw ones.  Cut into rounds, steam, and serve with a little honey or cinnamon.
  • Mushrooms.  Microwaving or grilling can increase antioxidant activity.  After heating them up, slice and add to a salad or sauté and add to an omelet.
  • Tomatoes.  Lycopene is better absorbed when the food item is heated up. This may protect against cancer and heart disease.  Slow roasted in the oven at 200 degrees and added to a sandwich sounds delicious.
  • Spinach.  Oxalic acid may block the absorption of calcium and iron from raw spinach.  Heat is known to break it down.  Blanch spinach and served under grilled fish with salsa. 

Written by  Beth Stefura, OSU Extension Educator, Mahoning County, stefura.2@osu.edu

Reviewed by  Margaret Jenkins, OSU Extension Educator, Clermont County, jenkins.188@osu.edu

References:

https://pubmed.ncbi.nlm.nih.gov/30983210/

https://www.webmd.com/diet/ss/slideshow-raw-cooked-veggie

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Power up Your Salad

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , , , on January 30, 2015| Leave a Comment »

power up your salad

Choose colorful vegetables and greens for a nutritious meal.  Lettuce and greens vary in levels of nutrients.  Although paler lettuces, such as iceberg, have some nutritional value, it’s best to choose the deeper, brighter ones – these contain the cancer-fighting antioxidants. Mix and match a variety of colors and textures, such as crunchy romaine tossed with soft, nutrient rich spinach leaves or peppery arugula leaves and add red leaf lettuce.   Spinach contains almost twice the amount of iron of most other greens and is an essential source of nitric oxide which helps dilate the arteries and deliver oxygen.  Arugula is rich in cancer fighting phytochemicals.

Add in tomatoes which are loaded with lycopene- great for your skin and bones.  Black beans, chickpeas or a hard-boiled egg all are good sources of lean protein.  Toss in carrots (great source of beta-carotene and Vitamin C) and artichokes, which aids in digestion.

Add fruits in season, mixed berries, oranges, apples or pears.  Toss with a healthy option salad dressing that is high in monounsaturated fats and low in saturated fat.  Olive oil and vinegar may be a simple tasteful choice.

Written by:  Beth Stefura, M Ed, RD, LD,  Extension Educator, Family & Consumer Sciences, Ohio State University Extension,  stefura.2@osu.edu

Reviewed by:  Cheryl Barber Spires RD, LD, SNAP-Ed Program Specialist, Ohio State University Extension, West Region, spires.53@osu.edu

Sources:

http://www.choosemyplate.gov/food-groups/fruits-why.html

http://www.ars.usda.gov/News/docs.htm?docid=23199

 

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