Seasons change, and so too does the seasonal produce at your local farmer’s markets and farm stands. As winter turns into spring, you’ll notice a shift away from the root vegetables and cruciferous offerings that dominate in the coldest months. Warmer temperatures usher back in some of the more delicate greens and other vegetables that shy away from the extreme cold of winter and heat of summer. Here at MDA, we’re big fans of letting our culinary selections vary based on time of the year. Our ancestors would have eaten what was locally and seasonally available by necessity, of course. Today, however, you can get your favorite few vegetables year-round thanks to the wonders of modern agriculture and transportation. We encourage all our readers to embrace buying locally sourced produce as much as possible and to prioritize seasonal fruits and vegetables. Eating according to the season means you get different flavors and textures, not to mention nutrient profiles, throughout the year. Artichoke Artichokes are members of the thistle family, which you’ll instantly recognize if you ever see an artichoke plant in bloom with its impressive purple flower. The artichoke we eat is actually the flower bud. Artichokes bring to the table fiber, folate (around 30 percent of the RDA in a one-cup serving), and decent amounts of vitamin C and minerals like copper. Artichoke extract has been shown to have some health benefits related to liver function, digestive function, arteriosclerosis, gout, and migraine headaches. It’s not clear that eating artichokes has the same effects, but hey, they’re tasty! Asparagus Although asparagus’s peak season is considered to run from April to May, depending on where you live, you might be able to harvest asparagus anywhere from late winter to early summer. Green asparagus is the most common, but don’t miss the opportunity to try the purple or white varieties if you find them. All types of asparagus are delicious grilled, sautéed, or roasted, but take care not to overcook it. Limp, slimy asparagus is less than appealing. Or, try shaving raw asparagus into salads using a vegetable peeler.
One cup of asparagus packs a whopping 114 percent of the RDA of vitamin K, which is important for bone health, and nearly 66 percent RDA of folate, which helps maintain a healthy cardiovascular system.
Fiddlehead ferns
Not only are they good for adding a touch of whimsy to floral arrangements, fiddlehead ferns—or fiddlehead greens as they are sometimes called—actually taste quite similar to asparagus and offer many of the same health benefits. Specifically, the ferns are an excellent source of vitamin A, which is important for eye health, and a good source of vitamin C, making them a popular choice for warding off scurvy back in the day! In addition, the ferns provide some fiber and are rich in iron, potassium, niacin, riboflavin, magnesium, and phosphorus.
Mustard greens Great for infusing a little flavor into your salad or as a side dish all on their lonesome, mustard greens can be a bit of an acquired taste due to their sometimes bitter quality. These greens are perhaps most prized for their high vitamin K, A, and C content. Like the three musketeers, these vitamins team up to fight free radicals and protect the body against the types of cell damage that could leave it susceptible to health conditions. In addition, mustard greens contain numerous nutrients that can contribute to a healthy cardiovascular system, including beta-carotene, vitamin B6, folic acid, and magnesium. Watercress Back in the day watercress—or scurvy grass, as it was once called—was used to treat just about anything: coughs, colds, tuberculosis, asthma, emphysema, stress, pain, arthritis, diabetes, anemia, constipation, failing eyesight, cancer, heart conditions, eczema, scabies, indigestion, alcoholism, intestinal parasites, and kidney and gallstones. It was even used as a deodorant for some time! That’s probably a bit overboard, but watercress is an excellent source of beta-carotene and vitamins A, B1, B6, C, E, and K (more than 100 percent of the RDA of vitamin K per cup!). This leafy green also contains abundant iodine, iron, calcium, magnesium, and zinc, plus the flavonoid quercetin which is thought to reduce inflammation and serve as a natural antihistamine. |
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