With spring in Houston comes many delicious fruits and vegetables. I always recommend to eat “in season,” meaning to eat fruits and vegetables that are currently producing at that time of year. I recommend this for many reasons, mainly because they are usually less processed and better quality; they are also typically cheaper, and the shelves are usually stocked to the brim! In a time when many of us are counting our pennies more carefully, eating in season can save you money. It is also a great way to get a variety of fruits and vegetables into your diet. Humans are habitual creatures, so we tend to eat the same things for breakfast, lunch and dinner, or go through the same five or six recipes. By switching up your fruits and vegetables, you can branch out and try new recipes while enjoying the benefits of eating a variety of vitamins, minerals and antioxidants. Here are five fruits and vegetables to try including in your meals this season.
1. Blackberries.
Blackberries have that dark purple/black color because they are rich in anthocyanins and flavonoids, known to exhibit powerful antioxidant properties. They also contain vitamin C, another powerful antioxidant that helps keep your immune system strong. My favorite way to enjoy blackberries is my Aunt Pam’s homemade cobbler. But since that’s not necessarily the healthiest choice, you can include them on a salad, in a yogurt parfait or simply by themselves as a snack.
2. Sweet potatoes.
This came as a shock to me, since I always associate sweet potatoes with the fall. But they are actually in season both in the spring and fall! Earlier this spring, I was in the grocery store and the sweet potatoes I saw were huge. Sweet potatoes get their nice orange color from phytochemicals called carotenoids and lycopene. These are high in vitamin A, which is involved in cell growth, bone development and immune function. I typically roast mine in the oven at about 400 degrees with some olive oil, salt and pepper and leave the skins on. The skin has the most nutrients and tons of fiber. WellPlated.com has a great recipe for healthy slow-cooker buffalo chicken stuffed sweet potatoes.
3. Tomatoes.
They are bright red (usually) and the highest in lycopene. Lycopene is a powerful antioxidant, removing free radicals that can damage your cells. However, it also works to protect against the sun and improve heart health. Tomatoes come in a variety of shapes, sizes and flavors. Cherry tomatoes are sweeter and can be a great snack or side on their own or thrown into a salad. For larger tomatoes, you can slice and top with salt, pepper and a little bit of olive oil and balsamic vinegar for a snack. Caprese salads also make a cool snack when the temperature rises.
4. Peaches.
Peaches are a great choice for many reasons, including the fact they are low in carbohydrates, are a good source of dietary fiber, vitamins C, A and E as well as a good source of niacin, potassium, manganese and phosphorous. A medium-size peach contains somewhere between 35-50 calories and has no fat, which makes them great for snacks or sides. Peaches are also high in zinc; zinc paired with the vitamin C content helps boost your immune system — something we all could use right now! And because they contain minerals like phosphorus, they promote healthy bones and teeth. Baked peaches also make for a great dessert option; Wellplated.com has a great recipe for this.
5. Plums.
Plums (and prunes, which are dried plums) contain a large amount of nutrients, including 15 different vitamins and minerals. Fresh plums are also relatively low in calories, similar to peaches. You have to be more careful with prunes. Because they have been dried, the sugar content increases significantly per bite, which means the calories do, too. Both are rich in antioxidants and anthocyanins, which contribute to their purple/blue color. I have always had plums on their own as a snack, but they can also work well in a breakfast smoothie.
So, the next time you are at the grocery store and find yourself looking for some inspiration, grab some in-season fruits or vegetables. Not only are you expanding your taste buds, but you are improving your health!
Recipe: Buffalo Chicken Sweet Potatoes
Maddy Falivene, MS, RD, LD, is a dietitian and spin-class instructor in Houston who has a graduate degree in clinical nutrition.
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5 fruits & vegetables to include in your meals this season - Houston Chronicle
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