Surprising Ways to Sneak in Your Veggies: Healthy Spring Recipes

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Spring vegetable recipes are healthy and deliciousBy Kristin Sidorov
Spring has sprung, and with it comes a fresh crop of seasonal produce. In-season veggies pack in the best of both worlds: optimal nutrition and incredible flavor. Extend your spring cleaning into your diet and cast winter’s heavy fare aside—these springy recipes feature some of the season’s most delicious bounty.

Spring Lemon Risotto with Asparagus and Fiddlehead Ferns (The Kitchn)
Benefits: Fiddlehead ferns are a super-rich source of vitamins A and C. They’re also low-calorie, fat-free, and provide a good dose of iron and potassium.

Roasted Beet Sandwich (Matchbox)
Benefits: Lo-calorie and full of fiber, vitamin-C, folates (when raw), and potassium, beets also have betalains, which gives them their unique red color, and can function as an anti-inflammatory and an antioxidant.

Tomato Ramp Pasta with Chicken (Wishful Chef)
Benefits: Ramps pack a ton of Vitamin A, Vitamin C, folate, and selenium, a trace mineral that can work as an antioxidant, help with thyroid function, and may even work to repair damaged cells.

Spring Arugula, Maché, and Strawberry Salad (Spicie Foodie)
Benefits: This salad packs a wallop. Mache greens are a natural source of omega-3s and vitamin B9 (folic acid). Arugula has vitamin A, vitamin K, folate, and iron. And last but not least, strawberries have loads of Vitamin C, manganese, and are an antioxidant.

Springtime Stir-Fried Millet (Cookie and Kate)
Benefits: Low in fat and high in fiber, asparagus is a fantastic source of iron, B vitamins, and Vitamin C.

Spaghetti with Fava Bean Pesto and Maitake Mushrooms (Black Dog Food Blog)
Benefits: Fava beans are high in protein and fiber, helping fill you up without weighing you down.

Green Peas with Chaat Masala (eCurry)
Benefits: A member of the legume family, green peas are a healthy and low-cal source of plant protein. Green peas also provide vitamin C and fiber.

Steamed Fresh Artichokes with Balsamic Aioli (Tastefully Julie)
Benefits: Artichokes are super low-cal and pack a punch of fiber, plus iron, potassium, magnesium, folate, and Vitamin C.

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Karen Ansel, MS, RD, is a registered dietitian and freelance writer specializing in health, wellness, food, and nutrition. Her work has been published in national women’s heath magazines such as Family Circle, Woman’s Day, Cooking Light, Fitness, Prevention, Shape, Weight Watchers, Natural Health and Marie Claire. Charity Ferreira is a food writer, recipe developer, and former pastry chef whose work has appeared in Gourmet, Cooking Light, Sunset, and Bon Appetit, as well as the food section of the Los Angeles Times. She is the author or co-author of five cookbooks.


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Bea Johnson has been shattering preconceptions attached to a lifestyle of environmental consciousness through her Zero Waste lifestyle. She regularly opens her home to educational tours and the media, and she has appeared in segments on the Today show, NBC and CBS news, Global TV BC (Canada), and a mini Yahoo! documentary. Bea and her family have also been featured in print publications, including People, Sunset, the San Francisco Chronicle, as well as The Huffington Post, MSNBC, USA TODAY, Mother Nature Network, among others. They live in Mill Valley, California.


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