The farmer’s market is officially open, which means summer is just around the corner. However, despite the warmer temps and sunshine, we all know it isn’t QUITE shorts-weather yet. Heck, we could still have a hard frost! (Let’s hope not.)
While we won’t be seeing bright red tomatoes at the market yet, there are lots of spring vegetables from which to choose! Cool weather crops are hardy enough to be started inside in early spring and transplanted outside, or even sown outside while the weather is still cool. Many of these veggies can be planted as early as two months before the last frost date. The vegetables are packed with nutrients and are great options to choose when visiting your local farmer’s market or produce stand.
Greens (lettuce, kale, spinach, swiss chard): Leafy greens are some of the most nutrient-dense vegetables out there! In fact, kale is often thought to be THE most nutrient-dense vegetable, as it packs quite the vitamin-and-mineral punch for very few calories. Kale, along with other dark, leafy greens (like spinach) is high in vitamin K, which aids in blood coagulation and bone health. Spinach is high in folate, important for healthy neural tube formation during early pregnancy. Both spinach and kale are best eaten raw, as cooking can decrease the availability of nutrients. Additionally, many types of greens are high in vitamins A and C, as well as fiber and antioxidants.
Broccoli and cabbage: Both broccoli and cabbage (along with kale and burssels sprouts) belong to the Brassica family, which tend to be bitter vegetables. These cruciferous vegetables are believed to have a protective effect against a variety of cancers, including breast, lung, colorectal and pancreatic cancers. Cruciferous vegetables contain isothiocyanates, which is a compound that decreases oxidative stress and inflammation, both of which combat the formation and growth of cancer cells. Studies also show that broccoli may help lower cholesterol by binding to lipids (fats) in our blood.
Carrots: Everyone knows orange vegetables, like carrots, are good for our eyes…but why? Orange fruits and vegetables are high in beta carotene, which our bodies turn that into vitamin A, which in turn helps promote vision and eye health. Additionally, carrots (which come in a variety of colors, BTW) are also high in biotin (aids in fat and protein metabolism) and potassium (helps regulate blood pressure).
Beets: Right up there with kale, beets are truly a powerhouse of nutrition. In addition to being high in antioxidants, fiber and folate, beets are high in manganese, which aids in bone formation and brain health, as well as copper, which helps in energy production and the creation of neurotransmitters (chemical messengers between nerve cells, muscles, etc). Beets are another vegetable that is best consumed raw, as some nutrients are lost with steaming or boiling. Try shredding them to add to smoothies, salads and even muffins!
Onions: We may not think of onions (as well as leeks, chives, garlic and shallots) as adding much in the way of nutrition, but they do! Vegetables in the Allium family provide sulfur-containing compounds, which are shown to have a protective effect on certain cancers. They also contain quercetin, which helps lower blood pressure and improve heart health.
Peas: Peas are part of the legume family, and are high in starch. They are unique in that they are also high in protein! A half-cup portion of cooked green peas contains 4 grams of protein! That’s a lot for a vegetable. Consuming sufficient amounts of protein and fiber can help promote satiety and blood sugar control. They are also high in vitamins A and K, and can have a protective effect against heart disease, some cancers and diabetes.
In short, be sure take advantage of the selection of spring vegetables grown right here in our own backyards. Or, rather, a farmer’s backyard….
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