Rejuvenating Spring Recipes

Spring is here! These tasty and healthy recipes showcase the best of the season’s bounty.

Stephanie Guzowski

Embrace the season’s flavors—there’s an abundance of fresh produce hitting local markets. These healthy recipes highlight spring veggies, such as zucchini, asparagus, spinach and snow peas. Satisfying and delicious, these simple dishes are low in calories and rich in nutrients.

Grilled Zucchini Roll-Ups
These bite-sized creations combine savory flavors of grilled zucchini and herbs with the creaminess of goat cheese. Zucchini is a great source of magnesium, a mineral which helps maintain strong bones—and you’ll also get bone-building calcium from the goat cheese.
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Vegetable Provençal Tart
This almost-too-pretty-to-eat veggie tart is flavorful, without all the fat. Layered with produce like zucchini, Vidalia onion and tomatoes, this Vegetable Provençal Tart is rich in protein and fiber, which help keep hunger in check. Also, tomatoes provide heart-healthy lycopene, an antioxidant that gives tomatoes their deep red color.
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Asparagus With Mimosa Topping
Dress up your greens with this low-fat topping. Asparagus is bursting with bone-building vitamin K (about 1 cup contains more than 100% of your daily value!) It’s also a great source of folate and anti-inflammatory nutrients, which may help protect against heart disease and cancer. And, since asparagus is a non-starchy veggie—it contains fewer calories and grams of carbs per serving—it won’t spike blood sugar.
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Snow Pea, Scallion and Radish Salad
Enjoy this simple-to-make salad, when snow peas are at the peak of their sweetness. Low in calories and high in nutrients, snow peas and radishes provide a satisfying crunch—and both veggies are rich in heart-healthy fiber, which provides your digestive tract with a boost and help keep you feeling full longer.
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Spinach Salad With Walnuts
and Strawberries
Spinach packs a healthy punch for a low number of calories: The dark, leafy greens are loaded with vitamins and minerals, including blood pressure-lowering potassium, and heart-healthy protein and iron, which helps you stay energized. Plus, strawberries are packed with antioxidants called polyphenols, which can stave off heart disease.
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Spring Vegetables and Quinoa
This stir-fry’s standout veggie is Swiss chard, a vitamin-packed dark, leafy green. It contains a winning combo of calcium, magnesium and vitamin K, all of which help strengthen bones. And quinoa is a protein-rich grain, which contains almost twice as much heart-healthy fiber as other grains.
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March 2014