Spring Super Foods
Most people get pretty excited about the spring equinox bringing us out of the darkness and into the light. More sunshine, longer days, warmer weather, and the first buds of nature deliver flowering landscapes, bunnies, and baby chicks. Everywhere you look is a symbol of life. And when you are in love with food, the symbols are even more promising
.Nature is pretty smart too. It anticipates the coming of spring even before it gets here. On cue our bodies respond with changes and improvements in hormone production, circadian rhythm and cellular function, creating a new vitality and life force. Like a synchronized dance, some of the best superfoods arrive, delivering the pinnacle of nutrition, and with it, the energy, stamina, and power our body and mind need to spring into renewal.
Artichokes get first mention, because they have an extremely high level of antioxidants, vitamins, and minerals. But like anything good in life, you are going to have to put forth the effort to reap the rewards. Most people eat the center, or the heart, but truth be told, a good part of the nutritional benefits are in the leaves.
Taking the time to prepare the artichoke in your favorite stuffed version, or simply steam, adding a lemon vinaigrette and freshly grated Parmesan allows you to bite into the leaves, scrape off the meaty part, and take full advantage of everything the amazing artichoke has to offer. Artichokes contain polyphenols, flavonoids, anthocyanin, simply put, a true plethora of power. They strengthen the immune system, detox the liver, and optimize gut health, helping to regulate and improve mood. With all this health and happiness, I think artichokes are well worth the effort.
The dark leafy greens are right behind and have a lot to offer as well. Kale often considered the king of the garden, is packed with almost every vitamin and mineral, and with the antioxidants quercetin and kaempferol, it offers anti-viral, anti-inflammatory, and anti-depressant benefits to all who imbibe. With the addition of indole-3-carbinol, a phytonutrient, that regulates estrogen and hormone production, kale certainly lives up to its name.
Broccoli rabe, or rapini, actually closer to a turnip than broccoli, and spinach, bring added health benefits to the table. Broccoli rabe dishes out calcium and zinc, for bone and immune health, and some breaking research is pointing to this great green for helping to maintain a healthy brain. Spinach, of course, is a powerhouse of iron, and boosts our hemoglobin naturally, and when combined with magnesium, a high water content, and a robust vitamin profile, is considered an anti-aging vegetable. Cleansing the body from the inside out, spinach bestows us with gifts of radiant skin, shining hair, and beautiful energy.
Leeks and early spring onions, especially ramps, that many top chefs prefer to use for the intense flavor, have intense benefits too. Improvements in heart health, antimicrobial protection and a high functioning immune system, are only some of their talents. And if these are not reason enough to chop, slice and dice them into all our spring recipes, leeks and onions are one of the few foods containing prebiotics, feeding the beneficial bacteria in our gut, creating a strong foundation for wellness.
The culinary repertoire in spring is already incredibly exciting, however having a guest appearance makes it even more special. Fiddleheads make a grand entrance in mid April, coiled up at the end of young ostrich ferns=. They have a sweet, earthy flavor similar to asparagus with the snappiness of green beans and although they are here only for a short while they make quite an impact. Very high levels of vitamins A and C, combine with the omega 3 and omega 6 fatty acids, and pump up our innate immune system to fight off invaders. This, and its ability to grace us with a healthier heart, promote eye health and decrease inflammation must be why fiddleheads make me smile.
Tennyson may have said spring is a time when thoughts of fancy turn to love but with all these superfoods, I think he meant to say, spring is a time when our thoughts turn to food, at least I know mine do. Taking full advantage of the power of these spring super foods enhances our physical and mental well-being and we respond with a higher energy level, less depression, and more health and happiness. And yes, perhaps we are more amorous too. After all, it's easy to fall in love with food.