by Krishanna Spencer, Contributing Editor, PCTG News
With memories of winter fading, tender shoots, young sprouts and fresh greens begin pushing their way through the warming soil. Green peas and firm asparagus are at their peak. Plump red strawberries and fragrant pineapples sweeten market shelves. The widening array of springtime produce is a harbinger of the larger harvest to come.
Change becomes a pleasant concept. Change of setting. Change of clothes. Change of menu. Here's a list of 11 mostly spring greens for the coming season!
snow peas
Snow peas have flat, edible pods (no shelling required!), plus a sweet flavor and crisp texture that make them great for snacking. And since almost 25 percent of a snow peas’ calories come from sugar-stabilizing protein, eating one cup -- raw or cooked -- shuts down the munchies for two hours straight, say researchers at the University of Toronto, Canada. Chefs also love to toss them into their stir-fries and you should try tossing them into your sauté dishes too.
ginger
Just one teaspoon of fresh ginger and you’ll feel full almost twice as quickly, say researchers at Florida’s University of Miami. Credit ginger’s two powerful appetite suppressants -- gingerol and zingibain, say the study authors. Bonus: Ginger is also an amazing anti-inflammatory, and eating it daily dampens pain, swelling and stiffness for up to 75 percent of women studied, adds James F. Balch, M.D., author of Prescription for Natural Cures.
baby lettuce
Spring’s sweet, tender baby lettuce varieties are now readily available bagged -- and also as heads at some farmer’s markets and well-stocked stores. Baby lettuce are low-carb, fat-free and contain just five calories per cup. Plus, one heaping cup of these tender shoots contains roughly 90 micrograms of vitamin K -- an often-overlooked nutrient that’s essential for keeping bones strong and break-resistant, say researchers at the University of North Carolina.
baby spinach
If you’ve never been a fan of spinach because of its strong taste, give baby spinach a try. It’s surprisingly mild, plus much easier to prepare, since there are no mangy stems to trim off. And baby spinach is rich in lipoic acid -- an antioxidant that shuttles blood sugar and fatty acids into cells so they can be burned for energy instead of stuffed into fat cells, adds Dr. Gillespie.
garden peas
If your weight loss plans keep getting derailed by snackfests, garden peas could be the secret to slimming. They put the kibosh on speed-eating (since they need to be shelled before they can be munched), and Penn State researchers say that’s the ticket to cutting 400 calories out of an evening pig-out -- and 2-1/2 pounds off your figure each month if you nibble them daily. Garden peas are also rich in coumestrol -- a plant compound that protects against intestinal cancers if you consume two milligrams daily (and one cup of garden peas contains five times that much!).
zucchini
Thanks to their crispy texture and almost nonexistent flavor, these summer squashes make a filling, yet unobtrusive addition to salads and veggie platters. They can also be stuffed and baked, grilled, or added to stir fries, muffin recipes and lots of other cooked dishes. And, they’re so rich in fiber and water that researchers at Australia’s University of Sydney say they can shut down a ravenous appetite as quickly as higher-cal treats like peanut butter and and full-fat yogurt do. Pick small zucchinis, whenever possible -- the larger ones tend to have a woody texture.
peppermint
These aromatic leaves add a cool burst of flavor to warm-weather salads and drinks. And according to researchers at Chicago’s Smell and Taste Treatment and Research Foundation, adding one tablespoon of fresh, chopped peppermint to a meal can help you feel genuinely full on 100 fewer calories. “The smell of mint stimulates the satiety center in the brain,” explains lead researcher Alan R. Hirsch, M.D. And here’s the kicker: That one tablespoon serving of appetite-taming mint only contains half a calorie!
asparagus
One large asparagus spear contains just four calories. Even better? “Asparagus is a water-rich vegetable, and research shows that maintaining proper hydration can improve metabolism, helping your body burn even more calories all day long,” explains Bazilian. Bonus: “This spring veggie is also high in immune-boosting vitamins A and C, and contains potent cancer-fighting phytochemicals, too,” she says. To make asparagus extra tasty, Bazilian recommends roasting it in the oven (drizzle with a little olive oil, season with salt and pepper, then cook for about 10 minutes at 400 degrees).
cilantro
This spring herb, which can be added to everything from salsa to salads, is a dieter’s secret weapon, says Bazilian. Why? “Half a cup of fresh cilantro contains just one calorie, so you can add lots of satisfying flavor with zero guilt.” In fact, a study from Virginia State University showed that subbing slimming herbs and spices such as cilantro for fattier flavorings helped people lose ten pounds over the course of a year. Tip: Wrap a damp cloth around the roots and toss the whole bundle into a plastic bag, and it will stay fresh in your refrigerator for up to two weeks.
cucumbers
With a cup of slices at 16 calories, what’s not to love about cucumbers? “Because cukes are high in fiber and contain lots of water, they also fill you up, so you’ll be less likely to spoon up high-fat fare later,” says Goodson. This also explains why one recent study from Penn State University found that having a salad filled with water-rich vegetables such as cucumbers helped people reduce their overall calorie consumption by a whopping 12 percent.
sugar snap peas
These sweet, crunchy pods are only 26 calories per cup, so you can chomp on them until you’re green, says Amy Goodson, a registered dietitian at Ben Hogan Sports Medicine in Fort Worth, TX. “They’re great in a salad, or as a snack with low-fat dressing." Bonus: Like all peas, sugar snaps are rich in fiber, folate, and are especially potent in vitamin K, a bone and blood-building nutrient, she says.
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