8 affordable superfoods to add to your grocery list:
Asparagus is in season during the spring. That means that bundles of this veggie can start flooding the fresh produce aisle as early as February. In season, you can get them for a much better price than the rest of the year. If produce isn't in season, it has to be shipped from more distant locations, raising the price.
Asparagus spears range from super-skinny to thick and sturdy. Thinner spears usually show up earlier in the season. Asparagus is great for chopping up and then adding to pasta, omelets or even salads, raw or cooked.
Serving tips: Thicker spears, which show up later in the season, are good for roasting on their own. They're even sturdy enough to throw on the grill. Simply toss the spears with some olive oil and season with salt and pepper. Rotate them every few minutes and cook for about 10 to 15 minutes.
To roast asparagus in the oven, lay the spears out on a baking sheet. Roast at 400ยฐF for 10 to 20 minutes until they're tender.
Why it's good for you: In addition to having other nutrients, asparagus is a good source of the B vitamin folate.3 This nutrient is important for women who are pregnant or trying to get pregnant. It's needed for the early growth of the fetus's brain and spinal cord.
A head of cabbage is always a budget-friendly veggie at the market. Just one cabbage goes a long way (and lasts up to 2 weeks in the fridge).
Serving tips: On a cooler day, use half a head to make a low-cal cabbage soup. On a warmer day, use the other half for a fresh coleslaw. You can add other shredded vegetables, too. Try carrots, radishes or broccoli stems.
Why it's good for you: Cabbage is part of a family called cruciferous veggies that have powerful disease-fighting nutrients. (Other examples include broccoli, Brussels sprouts, and cauliflower.)
Research shows that they may be especially good at preventing cancer.4 In one study, women who ate at least 5 servings per week of veggies from this family were 17% less likely to develop breast cancer than those who ate less than 2 servings.
Bagged baby carrots are a convenient, low-cost veggie that are great for year-round snacking. But you can't beat the flavor of fresh, whole carrots. If you can, grab a bunch of fresh carrots with the greens still on them.
Serving tips: Cut raw carrots into sticks to nibble on. You could also serve them with hummus for a protein-rich afternoon snack. Or you can roast them with olive oil, salt and pepper and serve as a side with fish or chicken. Don't toss the leafy green part of the carrots. You can use them as an herb, like parsley.
Why it's good for you: Carrots are a great source of vitamin A. This vitamin helps maintain eye health and vision. It's also important for immune function.5
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You've probably seen collard greens on the menu at your local barbecue restaurant. These leafy greens are a favorite in Southern cuisine. No matter how they're prepared, they're delicious, inexpensive and healthy. They're also a great source of vitamin K.
Serving tips: Collard greens are tougher and more fibrous than other greens. That means that they taste best steamed, boiled or braised instead of eaten raw. Serve them as a side dish with a little olive oil. You can also mix some greens into the soup.
If you take a blood-thinning medicine, like warfarin, you'll want to be careful. Vitamin K can potentially dangerously interact with blood thinners.6 This means that it might not work right and cause unwanted side effects. Talk with your doctor for advice.
You can get frozen or canned peas year-round. But spring and summer are the time to find fresh peas, snow peas and sugar snap peas at the farmer's market.
Serving tips: Sugar snap peas are great for snacking raw with your favorite veggie dip. Snow peas go great in a stir-fry. Fresh peas can add a pop of green to tuna casserole or spring pasta.
Why it's good for you: Peas are a good source of fiber and protein. Although peas on their own are high in carbs (people with diabetes, take note)7, peas in the pod are lower in carbs. They have only about 5 grams of carbs per cup.8
Raw radishes have a peppery flavor and a crispy crunch. They pack a big punch with very few calories. They're also a bargain, especially in the spring.
Serving tips: Try some of these ideas for adding more radishes to your meals:
Add thinly sliced radishes to sandwiches, salads and tacos.
Add grated radishes to your coleslaw.
Add chopped radishes to chicken or tuna salad.
Toss them with cucumbers and vinaigrette for a tasty salad.
Why it's good for you: Radishes are a great source of vitamin C.9 This antioxidant vitamin helps protect your cells from damage. It also boosts immunity.
Spinach is a really beneficial veggie. Early in the season, you can get baby greens. These young leaves are less bitter than more mature greens that are picked later in the season.
Serving tips: Baby spinach's milder flavor makes it perfect for salads. Try making a salad with other veggies on this list. Spinach, raw asparagus, fresh peas, and thinly sliced radishes would make a great combo. Top it with a zesty, lemony vinaigrette.
Why it's good for you: Spinach is one of the most nutrient-dense foods. Those little leaves are packed with fiber and many essential nutrients. And a cup of raw spinach has just 7 calories.10
Most fruit doesn't come into season until later in the summer. But strawberries can satisfy your sweet tooth.
You can get them at the market or try picking your own. See if there's a berry farm near you that offers pick-your-own days. It's a fun outing for the whole family. You can also get the freshest berries for a bargain. Stock up and freeze some for later.
Serving tips: You can add strawberries to your meals all day long. Here are some tasty ideas:
Slice up strawberries and mix them with plain yogurt and a handful of nuts for a healthy breakfast.
Toss them into a green salad at lunchtime.
Blend them into a smoothie as an afternoon snack.
Serve them for dessert after dinner, topped with a small dollop of whipped cream.
Why it's good for you: Strawberries are an excellent source of flavonoids. These special plant nutrients may help keep your brain healthy. In one study, adults who ate the most flavonoids were 19% less likely to have age-related memory loss and confusion compared with those who ate the least.
Good Health Requires The Entire Mind, Body & Soul. ๐คฏ
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