Now that spring has arrived, it’s only natural to anticipate the fresh tastes of the season. Some things to consider when buying fresh veggies this spring:
– When buying spinach, look for deep green leaves that aren’t torn or soggy. Broccoli and asparagus should be bright green and feel firm. New potatoes will have small indentations but should have thin, healthy looking red skins. Green beans also should be slender and firm, with a rich green color.
– To season vegetables in healthier ways, steam in chicken broth instead of adding salt. Use herbs for seasoning. Or blanch and chill to serve as snacks.
– The new federal dietary guidelines recommend at least five servings of veggies a day. The guidelines encourage increasing the number of dark green vegetables, such as kale, broccoli and spinach.
– In addition to blanching and steaming, roasting is a delicious way to enhance the flavor of a vegetable.
– New potatoes should be stored in a cool, dark area of the kitchen.
– Green beans, broccoli and spinach should be kept in the fridge crisper drawer.
– Introduce a baby or toddler to vegetables one at a time, checking for the child’s preference and to ensure the child is not allergic. For babies 4 to 6 months old, puree vegetables; for those 7 to 9 months old, serve mashed vegetables, such as potatoes, squash and peas. For children 10 to 12 months old, begin to introduce raw vegetables, such as peeled tomatoes and cucumbers, which are soft and easy to chew. For older children, remember: It takes repeated exposure to a food to develop a taste for it.
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— SOURCES: “NUTRITION FOR LIFE” (DK
PUBLISHERS, 2005); “HEALTHY HEART & SOUL” (SOUTH CAROLINA DEPARTMENT OF HEALTH AND ENVIRONMENTAL CONTROL); AND “THE NEW FOOD LOVER’S COMPANION” (BARRON’S, 2001)
Edited by Cara DiPasquale ([email protected]) and Kris Karnopp ([email protected])