Still MORE fresh Spring fruits and veggies installments, along with great corresponding recipes we found on THE FOOD NETWORK. Low sodium makes them even healthier!
SPRING Fruits and Veggies:
COLLARDS: Although collards are available year-round, their peak season is the end of winter or beginning of spring. Dark leafy greens are known for their health benefits. Before steaming, remove the tough stems. Lay the paddle-like leaves out on top of each other and cut the large bottom part of stems out with a paring knife. Fresh collards have a dark green color and feel vibrant and firm - avoid ones with wilted or yellowed leaves.
Collards are rich in calcium (226 mg per cup, cooked), vitamins B1, B2, B9, and C (which may be leached by cooking, however), as well as beta-carotene (pro-vitamin A). Each 100 g of leaves provides 46 calories of food energy and contains 4 g of protein, 0.5 grams of fat, 7 g of carbohydrates, and a trace to no sodium. Collards are high in vitamin C and soluble fiber and contain multiple nutrients with potent anti-cancer properties: diindolylmethane, sulforaphane and selenium.
MANGOES: Depending on where they hail from, mangos ripen naturally anytime from springtime through summer. Green mangos are pickled or used in tart salads or chutneys while the ripe fruit adds its unique flavor and creamy texture to salsas, salads, smoothies, and all kinds of desserts. A ripe mango should be tender when gently squeezed, but not too soft, and the skin will be more orange-red than green. Mangos, like avocados, can be ripened at room temperature.
CHILLED MANGO-CUCUMBER SOUP
(Recipe courtesy Gourmet Magazine)
2 mangoes, peeled and pitted (2 pounds total)
2 seedless cucumbers (usually plastic-wrapped; 1 1/2 pounds total)
1/4 C water, plus 2 cups
3 tablespoons finely chopped red onion
3 Tbsp fresh lime juice, or to taste
2 Tbsp chopped fresh cilantro leaves
Finely chop 1 mango and 1 cucumber and set aside. Coarsely chop remaining mango and cucumber and puree with 1/4 cup water in a blender until almost smooth. Transfer to a bowl and stir in finely chopped mango and cucumber, onion, lime juice, and 2 cups cold water. Place bowl in a larger bowl of ice and cold water and stir until cool.
Just before serving, stir in cilantro.
Download this recipe.
MANGO-PINEAPPLE ICE
(Recipe courtesy Family Circle Magazine)
2 cups cubed pineapple, fresh or canned packed in juice
1 cup cubed mango
1/2 cup water
1/4 cup corn syrup
1/4 cup honey
1 tablespoon fresh lemon juice
2 to 3 tablespoons sugar, optional, to taste
Blend pineapple, mango, water, corn syrup, honey and lemon juice in blender or food processor until smooth. Taste; add sugar by tablespoons, if needed. Pour into 9-inch square baking pan. Freeze 2 hours or until firm.
Cut into cubes. Place in processor. Whirl until smooth. Place in chilled airtight food storage container. Freeze up to 2 months.
Variations
Mandarin-Orange Ice:
Substitute 4 cans (11 ounces each) mandarin oranges, drained, for pineapple and mango in Pineapple-Mango Ice and remove the lemon juice.
Blueberry-Blackberry Ice:
Substitute 2 cups blueberries for pineapple in Pineapple-Mango Ice, 1 cup blackberries for mango.
Honeydew-Kiwi Ice:
Substitute 2 cups cubed honeydew melon for pineapple in the Pineapple-Mango Ice and 1 cup cubed, peeled kiwi for the mango.
Watermelon-Strawberry Ice:
Substitute 2 cups of cubed, pitted watermelon for pineapple in the Pineapple-Mango Ice and 1 cup sliced strawberries (scant pint) for the mango.
Download this recipe.
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