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Green Superstars Shine This Spring
By Barb Tholin, Produce Manager

Have you heard of the "Five-a-Day" program? Studies have shown that eating five servings of fresh fruits and vegetables per day, including one from the cabbage family, is an important part of a healthy diet—providing essential nutrition and reducing the risks of heart disease and some cancers. But while any fresh produce is good for you, we all know that some outshine the others when it comes to nutritional value. And at this time of year, as our activity levels increase with the warming days, we could all use that extra boost from the foods we eat.

So here’s a look at some of the nutritional "superstars" available now in the produce department! We will focus on a few of the major nutrients which fresh produce excels at providing—Vitamin A for healthy eyes and skin, Vitamin C for cellular and capillary health, iron for strong, oxygenated blood, potassium for nerve and muscle function, and dietary fiber for good regularity and cholesterol control.

Kiwis
This fuzzy fruit is almost always in season, and claims to be the most nutritious fruit if all the nutrients in it are added together. Two kiwis provide more Vitamin C than citrus (about 150mg) and more potassium that bananas (500mg), making it an excellent choice for athletes who want to reduce muscle cramping. Kiwis are also a good source of fiber and have 10% of the RDA for Vitamin E.

To easily enjoy a ripe kiwi, simply break it into halves or quarters and eat the fruit right off the skin. They can also be cut in half and eaten with a spoon or peeled from the outside and sliced. For even more fiber, just rub off the fuzz and eat the skin too!

Greens
We are often asked which green is best for you, and it’s easy to respond that they’re all good for you—just eat the one you enjoy the most! Dark green leafies are all very high in Vitamin C and beta carotene, a pigment which your body uses as an antioxidant and converts into Vitamin A. But there are some differences. Spinach and dandelions have the most Vitamin A, at more than 120% of the RDA, and along with turnip greens are the better sources of calcium. Collards and spinach are highest in fiber, spinach has 20% of the RDA of iron, mustard greens are high in folic acid, and kale has 200% of the RDA for Vitamin C.

Remember that while spinach comes out on top in many areas, it is also important to eat one serving per day from the cabbage family, which includes kale, turnips, mustards, and collards. Spinach also contains oxalic acid, which can interfere with the absorption of iron.

Raw greens retain their Vitamin C, however cooking will increase the availability of many other nutrients. Greens can be stewed until tender in stock, with a little garlic or pork for flavor. Or try blanching for several minutes, then chopping and sauteing with garlic and olive oil. Steamed greens are great with your favorite vinegar or sprinkled with gomasio.

Avocados
Eaten as a whole fruit, not as a dab of garnish, avocados supply a lot of nutrients. One medium Hass avocado contains one third of your daily dietary fiber, about 30% of potassium and folic acid, 20% of Vitamin A, and 10% of iron.

Mash an avocado with lime, tomato, chilies, and cilantro to make guacamole. Slice avocados onto your favorite cheese and tomato sandwich. Eat avocado halves with a spoon, squeezed with lime juice and salted. Toss avocado slices with white grapefruit slices for a refreshing salad or for breakfast!

Dried Figs
Dried fruits are concentrated nutrition, and figs are one of the most potent. Five figs provide 25% of your dietary fiber, 10% of your iron RDA, and are a good source of potassium and calcium.

Keep figs in a sealed container to retain moisture and enjoy anytime. You can easily eat four or five as a between-meal-snack. Simmer figs in a mixture of half water and half juice (apple, prune, cherry) until they are plump and soft and the liquid is reduced to thin syrup. This way they taste like fruity caramel and can be eaten as is or with vanilla ice cream for dessert.

Artichokes
These thorny beasts are good sources of fiber, Vitamin C, folic acid, and magnesium. They also have some iron and potassium. Supplies peak and prices drop in April and May, so this is the best time to enjoy them with abandon.

For simple preparation start a large steamer, or a kettle with two inches of water. Snap off the lower outside rounds of leaves that don’t have much flesh on their base. With a very sharp or serrated knife, cut off the top third of the artichoke and trim the stem a little. Steam or boil 25-45 minutes depending on size, until the core is very tender to an inserted knife. Eat the fleshy part off the base of each leaf and when you get to the center scrape the fuzzy choke off the top of the heart. Dipping all parts into butter or mayonnaise is common, but the sweet earthy taste is also enjoyable all by itself or with a dash of light vinaigrette.

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