We all know how important it is to eat fresh products. It is often proposed (and is supported by the USDA) that fruit and vegetables should absorb half of our plate with grains, protein and dairy products for the other. This is a worthwhile goal that made it easier to be equipped with ideas in order to keep meals interesting. Fortunately, there are countless ways to infuse your diet with seasonal fruit and vegetables, from hearty salads to cooked sides and vegetable starters.
During spring, certain fruit and vegetables reached their peak into freshness and taste. So if you go to the grocery store or farmers’ market next time, fill your basket with these 10 articles recommended by Sports Dietsian and nutrition experts. Leslie Bonci, RD.
Spring fruits
Fresh pineapple have a sweet, sour taste that can improve several dishes, from smoothies and salads to kebabs. The delicious fruits are full of vitamin C and manganese.
Mature pineapple should have a sweet, tropical aroma near the trunk. Find fruits that are firm, but give a little in your hands when pressing.
Nutrition: 1 cup of raw pineapple has 99 calories and 23 grams of carbohydrates (1).
This seasonal favorite is full of vitamin C, fiber, antioxidants and flavonoids. The versatile fruits are great to muesli, oatmeal and salads, and you can use either fresh or frozen berries in smoothies.
Choose strawberries with bright red meat and light green tops. If you notice white spots, this is usually an indication that the fruit was selected before it was finished.
Nutrition: 1 cup of fresh strawberries has 54 calories, 12 grams of carbohydrates and 1 gram of protein (2).
Lemons contain vitamin C and the cake litrus fruits give everything that touches them, freshness and taste. Press fresh lemon on fish and pasta or add something to your water.
Choose lemons that are firm, smooth and flawless. Lemons that show Green -toges are likely to be tuned.
Nutrition: 1 medium -sized fresh lemon has 19 calories and 6 grams of carbohydrates (3).
This budget emergency contains potassium, vitamin B6, folic acid and fiber. Add your next smoothie a banana or cut one and add oatmeal, muesli and peanut butter toast.
Choose bananas with smooth, colorful skin and without visible bruises. If you want to eat it quickly, choose one that is yellow. If you don’t eat it for several days, choose someone who is still green.
Nutrition: 1 medium -sized banana has 122 calories, 29 grams of carbohydrates and 1 gram of protein (4).
Ok, rhubarb is technically a vegetable, but it is used more like a fruit, hence the placement here. According to Bonci, rhubarb sodiums, anthocyans and fiber and its cake taste contain the sweetness of pineapple and berries. Stewed Rhabarber makes delicious desserts (5Present6).
Choose fresh rhubarb stems that are crisp and firm, but give with some. Skip everything that seems to be wood or withered. Remember, the leaves are poisonous. So make sure that these are removed before cooking.
Nutrition: 1 cup of raw rhubarb has 26 calories, 6 grams of carbohydrates and 1 gram of protein (7).
Spring vegetables
Bonci may be peas, whether fresh, preserved or frozen, and says that they offer a sweet kick to dishes as well as a lot of magnesium, potassium and polyphenols as well as a surprising protein dose. She suggests eating her alone, puree in a soup or combining with other vegetables in a medley or a fall roast.
Frozen peas are packed immediately after harvesting. So don’t hesitate to stow a few bags in your freezer. But if you want fresh peas, buy them in your pods and check whether you are firm, crispy and light green.
Nutrition: 1 cup of fresh peas has 117 calories, 21 grams of carbohydrates and 8 grams of protein (8).
The asparagus is rich in fiber, folic acid and vitamin K. Fry the versatile vegetables in the oven or a pan with olive oil, salt and pepper, and you have a quick side dish to supplement meat or fish. You can also add it to omeletts, pasta and pan dishes.
Choose stems that are light green, crispy and firm with tightly closed tips.
Nutrition: 1 cup of raw asparagus has 27 calories, 5 grams of carbohydrates and 3 grams of protein (9).
Spinat is low in calories and packed with vitamins A and K as well as folic acid, potassium and zeaxanthin, a carotenoid that is good for the eyes. Make a quick spinach salad for a simple victory or follow Bonci’s leadership and integrate spinach into omeletts and pasta.
Choose spinach that is dark green and fresh without signs of yellowed or wilten.
Nutrition: 1 cup of raw spinach has 7 calories and 1 gram of carbohydrates (10).
This crispy vegetable is accessible, inexpensive and loaded with nutrients, including beta carotene, fiber and potassium. Orangen carrots are great, but they can also find yellow, purple and white varieties. Fry carrots in the oven, add them to soups, stews and salads or eat them with hummus or favorite dip.
Fresh carrots should be plump and firm, with light orange color and without visible cracks.
Nutrition: 1 cup of raw carrots has 53 calories, 12 grams of carbohydrates and 1 gram of protein (11).
There are more types of mushrooms than they can count. So try some types to find your favorites. Mushrooms are high in B vitamins and potassium, with certain types also a healthy dose of vitamin D and other substances that support a healthy immune system, including bonci. It adds that you make dishes available Umami and you can meat dishes (or reduce meat consumption) by mixing chopped mushrooms with meat. For the beginning, make your next burger with half -minced meat and half mushrooms for an option with fewer calories and less fat.
Choose mushrooms that are firm, smooth and dry. Avoid mushrooms that have a slimy or cinematic coating.
Nutrition: 1 cup of raw white mushrooms have 22 calories, 3 grams of carbohydrates and 2 grams of protein (12).
The end result
Every season is a new opportunity to eat a variety of fruit and vegetables. Certain products culminated in spring. So fill your shopping cart and then your plate with options such as pineapple, rhubarb, peas and asparagus. It is a great way to keep your meals interesting and ensure that you meet your daily nutritional needs, new foods, whether raw or cooked.
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Original publication date: March 23, 2022; Expert check Date: August 29, 2025
The contribution 10 spring fruits and vegetables to eat now appeared first Myfitnespal Blog.
