Chronic in the Kitchen: Spring bounty

by Jennifer Hess

(Editrix's note: This is the 9th in a series of articles by Jennifer Hess on healthy cooking and eating. Look for more "Chronic in the Kitchen" articles soon! Questions? Suggestions? Contact Jennifer here.)

Spring has finally arrived in my neck of the woods, and all around me, things are sprouting and blooming. I have traded bulky wool sweaters for lighter cottons as temperatures warm up and the days grow longer, and in the same way, I’ve tucked away my recipes for winter’s heavy soups and braises for lighter fare, which showcases the beautiful produce now appearing at markets.

There’s so much great stuff available right now that it’s hard to pick just one ingredient to feature, so I’ve chosen to discuss a few items that are in season right now. The flavors of these items are so bright and fresh; they don’t need much help to get them to really shine.

Asparagus is high in folic acid, which is great for women who are in their childbearing years and essential for a healthy cardiovascular system. My favorite way to prepare it is quick and easy - trim off the woody bottoms and discard them, and then just lightly brush or toss the stalks with extra virgin olive oil, salt and pepper. Place it on a foil-lined baking sheet in a 400 degree oven for about 5 minutes, until it’s bright green and tender. For a quick dish that’s great any time of day, place roasted asparagus spears on top of a slice of toasted wholegrain bread, melt a little shredded Swiss or gruyere cheese over it, then top with a poached or fried egg and a drizzle of prepared pesto.

Baby Greens such as spinach, arugula (rocket), mâche (lamb lettuce), and mesclun are plentiful and delicious this time of year. Even those varieties that generally have more peppery, assertive flavors taste softer and mellower when they’re young. Green leafies are rich sources of vitamin C, folate, calcium, iron and beta-carotene - remember, the darker the leaves, the higher their nutrient levels. Young greens don’t need much to accent their fresh flavors - just whisk together the juice of one lemon, 1/4 cup of olive oil, salt, pepper and toasted pine nuts, then toss with greens for a quick salad. A little shaving of Pecorino Romano on top adds a nice salty bite.

Wild mushrooms are in season in the spring and fall, and add a wonderful depth and heartiness to a variety of dishes. Mushrooms have been used in traditional Chinese medicine for generations, and are a great source of selenium (an antioxidant which reduces damaging free radicals) and zinc (an immune-system booster). Use grilled or sautéed mushrooms to add an earthy, meaty texture to all sorts of dishes, or let them be the star - sauté sliced mushrooms, chopped garlic and shallot in a little butter or olive oil until caramelized, season with salt and fresh thyme, then add a cup of stock or wine. Toss with hot cooked pasta, or reduce the liquid a bit and place the mushrooms on top of slices of grilled or toasted bread for tasty bruschetta.

Mint is very closely associated with springtime - it is a natural partner to traditional seasonal lamb dishes, but it’s an extremely versatile herb. Mint leaves can help calm the symptoms of IBS; they also have antimicrobial properties and a high concentration of a variety of vitamins and nutrients. Toss torn or chopped mint leaves with cooked spring peas and a little lemon (juice and zest), or steep a few fresh leaves in hot or iced tea. Mint leaves are also wonderful partnered with hot chile flakes to add a kick to steamed shrimp, clams or mussels.

And for those of you who are looking for a little something sweet, peak strawberry season begins in April. These little gems are extremely high in vitamin C and phenols, which have anti-inflammatory and antioxidant properties. Buy organic when possible and wash them thoroughly, as strawberries can have high levels of pesticide residue. Strawberries are great by the handful as a snack any time of day, and will jazz up your morning oatmeal or yogurt while giving you an extra nutrient boost. Drizzle a little good balsamic vinegar over them for an indulgent dessert.

Springtime eating is one of life’s true pleasures. There is such a wonderful bounty of colors, flavors and nutrients in spring’s fresh produce - so take advantage of these foods, and know that in doing so, you’re doing something as good for your body as for your taste buds.

Posted: 5/15/2006 in The Kitchen

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Chronic in the Kitchen: Spring bounty