Autumn Years Spring 2023

HEALTH & WELFARE

Food for Thought Seasonality in Spring By Stephanie Sass Spring has sprung, which means there is a new opportunity to buy fresh fruits and vegetables that were unavailable over the winter months. In the winter, we may rely more on frozen or canned produce. Consuming frozen and canned fruits and vegeta bles does have health, financial and convenience benefits, but there are also benefits to eating fresh produce items. Canned produce items tend to lose their vitamin and mineral content over time and are often high in sodium. Freezing fruits and vegetables preserves these foods’ vitamin and mineral content, but often they do not taste as fresh. For the freshest flavor, try the local, in-season produce available at your grocery store or farmers market in the spring and summer months.

LEMON KALE ORZO SOUP WITH CHICKPEAS AND WHITE BEANS

INGREDIENTS 2 tablespoons olive oil 2 celery ribs, chopped

W hile most people have a cabinet full of dried herbs and spices, produce markets will have plenty of fresh herbs to choose from through the spring and summer, such as dill, cilantro, parsley, basil, oregano and thyme. Fresh herbs tend to have higher levels of antioxidants than dried ver sions. Antioxidants from fresh produce may help combat the oxidative stress seen in conditions, such as cardiovascular disease and some cancers. In addition to being nutrient-dense, fresh herbs can significantly elevate the flavor of a dish. Cilantro, for example, pairs well with other bold flavors, such as jalapenos, garlic, ginger and lime, and can be used to garnish soups,

oil and herb mixtures can be used for cooking and flavoring hot dishes all year. Fresh herbs can also be added to water. Cucumber and mint are a refreshing flavor combination to boost hydration. For frequent herb use, consider planting your favorite herb seeds or purchasing a couple of fully-grown herb plants to keep on the window sill throughout the warmer months. Eating fresh produce also helps increase the consumption of some vitamins and minerals commonly lacking in the diet, such as magnesium, vita min C, iron and calcium. Each of these nutrients supports essential functions in the body. Magnesium plays a role in blood glucose and blood pressure

2 medium carrots, chopped 1 small white onion, chopped 3 garlic cloves, minced 2 cups loosely packed baby kale

2 containers (32 oz. each) vegetable broth 1/4 cup fresh lemon juice, 1/4 tsp lemon zest 2 teaspoons chopped fresh thyme 1/2 teaspoon paprika 1 cup dried orzo pasta 1 can chickpeas, drained and rinsed 1 can small white beans, drained and rinsed DIRECTIONS In large saucepot, heat oil over medium-high heat. Add celery, carrots and onion; cook and stir 8 minutes or until tender. Add garlic and kale; cook and stir 2 minutes or until kale is wilted and garlic is fragrant. Add broth, lemon juice, thyme, paprika, lemon zest and 1/4 teaspoon salt; heat to a simmer. Reduce heat to medium. Add orzo; cook and stir 8 minutes or until al dente. Add chickpeas and beans; cook and stir 5 minutes or until heated through. Makes about 12 cups.

regulation, whereas vitamin C promotes wound healing, aids in iron absorption and helps support the immune system. Iron is a significant compo nent of the protein hemo globin in red blood cells. The

stews, tacos, chili, stir-fry dishes and more. To avoid throwing away excess herbs, fresh herbs can be chopped, mixed with olive oil, and frozen in an ice cube tray. These

14 AUTUMN YEARS I SPRING 2023