As winter thaws out, pull out your outdoor table for a garden party to mark this new season and its bounty of spring vegetables. Don’t forget to lighten your menu by including dishes featuring that seasonal bounty.
Grilling veggies is an efficient, healthy option for a weeknight dinner. Check out this noodle bowl (served on a Better Homes & Gardens Abbott Stoneware Exposed Clay Rectangular Serving Tray from Walmart for just $10), which features ramps – wild onions with an intense garlicky taste – along with this vegetarian recipe that is also gluten-free!
Salmon
Salmon offers more than delicious flavor; its nutritional profile is extraordinary, too. Packed with heart-healthy omega-3 fatty acids, as well as selenium, potassium, and vitamin B12, one 3-ounce serving provides over 100 percent of the daily value of protein as well as 2.6 micrograms of vitamin B12, which plays an integral part in nerve function and red blood cell production (2).
Salmon’s mild flavor complements many cuisines and cooking techniques, making it an easy addition to a weekly dinner rotation. Try roasting it with citrus and herbs for a vibrant weeknight dinner option or whipping up an easy salmon avocado sauce as a healthy take on classic grilled cheese sandwiches.
When selecting fresh salmon, look for fillets that are moist and pink in hue with firm textures that appear strong – those that appear dry indicate old or improper handling. When possible, choose wild-caught over farm-raised as this supports sustainable fisheries. Canned varieties also make an excellent alternative – purchase BPA-free cans.
Combine salmon with a grain salad featuring black-eyed peas, scallions, and cilantro in this easy recipe for an energizing weeknight dinner that comes together quickly! Lemon-dill vinaigrette adds additional zest; prepare it in advance for maximum convenience. This dish can be completed within 30 minutes for quick yet nutritious meal prep!
Charcuterie
An abundance of charcuterie is an ideal treat during spring, whether for hosting a gathering or simply snacking alone. Not only is charcuterie an easy and healthy option, but it is also a fun way to showcase your culinary prowess!
A charcuterie board is an assortment of cold-cooked and cured meats such as bacon, ham, salami, sausage, cheeses, fruits, and nuts that has become a trendy food trend that has inspired chefs and home chefs alike to craft their versions of this platter.
Quality ingredients should be your starting point if you want to create your charcuterie board at home. Look for high-quality deli meats without hormones or antibiotics and fresh soft cheeses without preservatives – cheap varieties often contain fillers and low-grade fats that will ruin the experience.
Add an extra satisfying element to your charcuterie experience by pairing it with a glass of Sauvignon Blanc from New Zealand – its tropical fruit flavors and crisp finish are an ideal match for salty meats and cream-filled cheese.
Add variety to your charcuterie board by including various spreads like whipped herbed goat cheese, lemon hummus, and seasonal jams. Pickled vegetables also provide tangy flavor, while crunchy pickled peppers add additional crunch; for an eye-catching display, add various shapes of vegetables and cheeses.
Your charcuterie board can be themed for special events or holidays like Valentine’s Day. One idea would be to create a board featuring heart-shaped foods or decorate it with herbs and flowers like chamomile, marigolds, or pansies.
Beef
No matter your taste preference, this spring garden menu of five beef options provides ample protein. Just be wary of those high in sodium, sugar, or saturated fat; when dining alone or sharing, pair with vegetables or low-fat sides to keep calorie consumption to a minimum.
Add grilled beef and vegetables to salads and sandwiches, or create delicious beef kabobs on the grill. Or roast cut-up beef in your oven using a low-fat marinade made with wine, lemon juice, or soy sauce mixed with herbs and spices for an unforgettable flavor experience!
Beef entrees can also make great dishes for vegetarians and guests with food allergies, as they can easily be swapped out with tofu or other vegetable proteins. To add an extra nutritional punch, serve roasted potatoes alongside your beef meal – they’re low in glycerol while still boasting vitamin C and potassium content! Alternatively, try planting sweet potatoes, carrots, or parsnips, as these root veggies make great garden crops that you can grow multiple times throughout spring and summer to stagger their harvest harvest harvest.
Peas
Gardeners usually begin planting peas the first thing in spring. Also known as green and sweet peas, these tasty little legumes provide delicious nutrition for humans and pets alike. Peas contain folates (B9), vitamin C, dietary fiber, and minerals such as magnesium, calcium, iron, and zinc, making them an excellent option for vegetarians looking for protein-rich meals.
Peas can be found fresh in gardens, farmers markets, and grocery stores; canned and frozen varieties may also be purchased. When shopping for fresh shelled peas, look for even-colored pods with plump feels – April and May are typically when this peak season occurs.
When planting peas in your garden, choose varieties that can withstand extreme temperatures while remaining resistant to powdery mildew. Since pea plants tend to spread their vines rapidly, using a trellis may help. Some gardeners build them from chicken wire, while others insert sticks into the ground as support structures.
Legumes such as peas have long been integral to the human diet. Not only are they full of essential vitamins and nutrients, but pulses like peas have been found to offer health benefits beyond nutritional needs. A recent study illustrated this by showing that those who regularly eat legumes were less likely to be affected by food allergies and intolerances than those who didn’t, possibly due to proteins found in legumes such as peas binding less to digestive tract walls and creating inflammation. Peas also contain high amounts of vitamin A, which helps protect against eye diseases while slowing aging.
Asparagus
Asparagus is one of the most beloved green vegetables, adding flavorful appeal to spring salads or side dishes. Packed with disease-fighting antioxidants and digestion-promoting fiber, asparagus also boasts many essential vitamins and minerals such as vitamin C, K folate, calcium, copper, and zinc.
To prepare asparagus, trim and wash it before cutting off its woody ends. Steaming or boiling are ideal preparation methods; other cooking options may include grilling or stir-frying – the key here is not overcooking, as that could result in an overly soft texture that compromises its delicious flavors.
Asparagus is an excellent source of low-calorie vegetables, with only 20 per cup of spears containing asparagus containing just 20 total calories. Furthermore, asparagus boasts many powerful antioxidants like glutathione (which helps destroy carcinogens) and vitamin K, which aids blood clotting. Moreover, asparagus also contains folic acid, which plays an essential role in red blood cell formation and prevents birth defects such as spina bifida birth defects.
Asparagus is packed with vitamin C, potassium, and magnesium and boasts high amounts of dietary fiber, which helps lower cholesterol levels and support weight management. Furthermore, Asparagus’ combination of insoluble and soluble fiber slows digestion to keep you satisfied for longer. Again, Asparagus also serves as a good source of protein and iron.
