Must-Try Green Veggies
Elizabeth M. Ward, MS, RD, mother of three and author of MyPlate for Moms, How to Feed Yourself & Your Family Better, shares her four spring veggie picks that you may not have considered, with simple and delicious ways for the family to enjoy them:
Choose a plump, heavy artichoke from your local market for a veggie that is low calorie and a good source of fiber, vitamin C, folate, and magnesium. Because of the artichoke’s unique shape, Elizabeth says that everyone will love this fun-to-eat food. Despite their appearance, artichokes can be simple to prepare. Elizabeth suggests using the microwave for a quick and easy dish. Place whole artichoke (with top 1/3 and stem removed) in microwave steam bag. Heat on high for about 5 minutes. Remove, sprinkle with low fat cheese and spices, and serve!
2. Butter Lettuce
With its sweet, almost buttery taste, butter lettuce can be washed and tossed into a salad with sliced apples, walnuts, pomegranate seeds, and a light Balsamic dressing. Elizabeth notes that everyone will appreciate its delicious taste and Moms will love that it’s an excellent source of vitamin A and a good source of vitamin C and folate.
3. Collard Greens
“This big, dark green, leafy veggie can be surprisingly easy-to-prepare and good for you, too,” comments Elizabeth. They are an excellent source of vitamin C, beta-carotene, vitamin K, and manganese, and a good source of vitamin E. Wash, chop and steam them for about five minutes and sprinkle with spice and top with a poached egg for a tasty meal made in just minutes!
4. Swiss Chard
“With its rainbow of colors – red, pink, orange, and yellow – winding through the deep green leaves, Swiss chard is an exciting veggie to prepare for the family,” says Elizabeth. Swiss chard is a good source of magnesium and an excellent source of vitamins A and C. To up the flavor, sauté it with minced garlic and onions, a splash of lemon juice and sprinkled with light Parmesan cheese. And, to save on saturated fat, Elizabeth recommends sautéing with Country Crock® instead of butter.*