Spring Foods Have Sprung: April Superfoods

It may not necessarily feel like it (depending on where you live), but spring has finally sprung. It's here! We promise! And with the warmer temps and the burgeoning blossoms, there also exists a bounty of fresh and tasty superfoods ready to be eaten. Here are our picks for April:

Avocado

Technically a fruit, avocados are chock-full of healthy, monounsaturated and polyunsaturated fats. They are also an excellent source of potassium and vitamin E.

How To Buy And Eat

The California Avocado Commission suggests gently squeezing the fruit in your palm; if it's ready to eat, it will be "firm yet will yield to gentle pressure." If it still requires a bit of ripening, try placing it in a brown paper bag and storing at room temperature until it has softened.

When it comes to eating this heart-healthy fruit, raw is always a quick and easy option. Avocados can be great raw with just a dash of salt, mashed up in guacamole, or in a delicious spring salad.

Strawberries

Yes, strawberry season has begun, which means good things for your tastebuds and for your overall health. Strawberries are extremely high in vitamin C as well as key antioxidants that, according to The George Mateljan Foundation, help make them a powerful anti-inflammatory, among other things.

"Strawberries are also really rich in pectin, which is a type of soluble fiber," explains Dr. Rebecca Reeves, the former president of the American Dietetic Association. She adds that berries in general, which are just coming into season in certain parts of the country, are always a great, highly-nutritious bet.

How To Buy And Eat

The key here is color -- look for deep, red berries (keeping in mind that there are color differences among varieties), as they'll be the sweetest, most ripe options. As far as cooking, strawberries are another option that's great, as-is. Although really, who can resist a lighter version of the traditional strawberry shortcake, made with tons of berries and fat-free milk?

Rhubarb

Rhubarb is another food that's high in dietary fiber, Vitamin C and Vitamin K. But ths pink, tart vegetable is one that people sometimes just don't know what to do with.

How To Buy And Eat

Rhubarb is usually sold in bunches (think asparagus). The dark, pink stalks and, generally speaking, shorter, pinker stalks are sweeter than the longer, green ones -- though again, that can vary depending on the variety. Rhubarb can be great in pies and crumbles, though it is also a good option for chutneys and salads, bringing in a refreshing tart flavor.

Spinach

Spinach tends to be a cool-season annual, which means it thrives in spring. Good thing, too, because people just can't say enough about the nutrition benefits of this superfood. It is rich in Vitamins A, B, C, E and K and is extremely low in calories. Fresh spinach is also jam-packed with cancer-fighting antioxidants. "Spinach is really high in vitamins and minerals," Reeves says. "It is a real superfood."

How To Buy And Eat

These days, spinach is an increasingly easy choice given that pre-washed packages of baby spinach abound. But if you're buying a bunch, look for leaves that are dark green and crisp as well as stems that are still intact.

As far as eating, there are lots of options out there -- steamed, pureed or sautéed, to name a few. Spinach can also be used in, or as a base for, refreshing spring salads.

 

WHAT'S FOR DINNER?!

Fish and Chips With Homemade Tartar Sauce

Classic British fish and chips are right at your fingertips with this easy, at-home method. 

 

Prep Time: 0 mins

Total Time: 1 hr 10 mins

SERVES 10

 

 

 

INGREDIENTS

• vegetable oil, for deep frying
• rice flour for dredging
• 2 8 oz haddock filets (or cod fish fillets) cut in 1/2 on an angle
• 4 large russet potatoes
• 1 3/4 cup rice flour
• 2 teaspoons baking powder
• 1 teaspoon salt
• 1 teaspoon sugar
• 1 bottle (12 oz) beer, pale ale or lager works well
• 1 cup mayonnaise
• 1 tablespoon capers, chopped
• 1 tablespoon cornichons, chopped
• 2 tablespoons flat leaf parsley, finely chopped
• 1 tablespoon tarragon, finely chopped
• 1/2 lemon, juiced
• Lemon wedges, for serving

Directions

Preheat oven to 350 F.

Bake potatoes on a tray in hot oven for 30-45 minutes -- until knife-tender. This can be done the night before or ahead of time. Cut each potato into 6 or 8 wedges depending on the size.

Heat 3 inches of oil in a deep fryer or a deep pot to 375 F. Begin by frying half the wedges at a time for 4 to 5 minutes until crispy and brown. Take out and drain.

In a large mixing bowl, combine the rice flour, baking powder and salt.

Make a well in the center and gradually pour in the beer whilst whisking to combine the dry ingredients and forming a smooth batter.

Spread the rice flour for dredging on a plate.

Dredge the fish pieces in the rice flour and then dip them into the batter, letting the excess drip off.

Submerge the battered fish into the bubbling oil for 4 to 5 minutes until crispy and brown.

Remove and drain the fish with the chips on paper towels; season lightly with salt.

Serve wrapped in a newspaper cone with lemon wedges and/or tartar sauce.

To prepare the tartar sauce, combine all tartar sauce ingredients in a small mixing bowl. Makes about 1-1/4 cups.

Chill before serving to let the flavors combine. Serve with fish and chips and some fresh lemon wedges.