Spring Fling

For some Canadians the arrival of spring differs little from the late months of winter. It's less a noticeable climate change and more a date on the calendar marking a new season. The only real evidence of spring lies in the fresh greens in local markets.

The spring harvest brings an abundant supply of earthly delights—colourful fruits and vegetables that are a key dietary component in the fight against cancer.

Consider asparagus as it breaks the soil and sprouts thin, spindly shoots. Its sweet, tender spikes are precious and perfect to pop into a deliciously light frittata.

Then there are the fresh-pulled radishes in a riot of colour. Shaved into a sandwich or made into a tender fresh slaw, their crunch and fresh taste is unprecedented.

And don't forget the young shoots of rhubarb. It's actually a vegetable, not a fruit, and a good source of vitamin A and lutein.

Add to the list baby spinach crammed full of vitamins. Contrary to public belief, it benefits eyes more than muscles. As for the humble watercress? It belongs to the family of cruciferous vegetables and is a relative of broccoli.

Not to be overlooked are green onions and fresh garden herbs. All told, delicious freshness in springtime abundance.

To everything there is a season, and this month we delight in fresh spring tastes. These recipes bring the freshness of spring flavour to your table.

Recipes

• Simple Tarragon Spring Chicken Salad
• Chilled Pea and Ginger Soup
• Fresh Vegetable Frittatas with Egg Whites
• Zingy Radish and Cucumber Slaw with Watercress
• Delicious Rhubarb Rustic Tart

Tips

• Store peeled ginger root in your freezer for longer storage. To use, simply grate into recipes.
• Extra egg whites? Place one egg white in each section of an ice cube tray and freeze. Then pop frozen egg whites into a plastic container with a tight-fitting lid and store in the freezer.

Organics and you

Whenever possible reach for organic fruits, vegetables, eggs, and meats. Certified organic foods are produced using chemical-free and sustainable practices, making them good for the soil, the planet, and you.

7 must-eat veggies

Nutrient-rich vegetables can promote cancer prevention and help maintain overall good health. Add these must-eat veggies to your grocery cart next time you shop.

Asparagus

• contains glutathione, a powerful detoxifier and antioxidant
• is an excellent source of folic acid for pregnant women and for cardiovascular health, as well as vitamins A, C, and K

Carrots

• are an excellent source of vitamins A, C, and K and potassium
• contain the antioxidant beta carotene which is converted to active vitamin A, improving vision and protecting against lung and colon cancers

Chives

• contain allicin, an organosulphur compound also found in garlic, onions, and leeks
• help lower blood pressure and improve blood flow

Garlic

• contains sulphur, selenium, and flavonoids
• has been shown (with increased intake) to reduce the risk of stomach, colon, esophagus, pancreas, and breast cancers

Onions

• contain chromium and vitamin C and are a good source of fibre
• have been shown to reduce the risk of cancers of the oral cavity and pharynx, larynx, esophagus, kidney, colon and rectum, ovary, and prostate

Parsley

• contains volatile oil components
• also contains the flavonoid apigenin, a polyphenol with anti-inflammatory, antioxidant, and anticancer properties

Spinach

• contains vitamins, A, C, and K; manganese; magnesium; folate; and iron
• also contains flavonoids that have been shown to reduce the risk of prostate and ovarian cancers

Good fat, reduced fat

We often suggest reduced-fat ingredients in alive recipes because we know maintaining a healthy weight is important. If you're careful with portion control and don't have a cholesterol or other health problem, choose full-fat products. Your natural health retailer carries a variety of quality products for you and your family.