Cooking with spring greens

Green vegetables

For those of us in northern climates, spring marks a refreshing return to greenery—in our fields, as well as our yards. That’s a welcome change after a winter of root vegetables. Seasonal produce includes many beautiful greens, including:

  • Artichokes
  • Asparagus
  • Herbs
  • Peas—shelling, sugar snap and snow
  • Ramps/wild garlic
  • Spinach and other tender leafy greens like arugula
  • Lettuce

Celebrate these spring greens by trying a new recipe!

Healthy freshly made green smoothie with spinach and kale

Green Smoothie

Makes 1 serving | Prep: 0 min | Cook: 1 min

Ingredients

  • 1 cup baby kale
  • 1 cup frozen pineapple
  • ½ banana
  • ¼ cup mint
  • 1/3 cup plain nonfat Greek yogurt or non-dairy yogurt
  • ½ cup unsweetened almond milk
  • ½ lime, juice and zest

Preparation

Place all ingredients in a blender and blend until completely smooth.

Nutrition Information

Serving size: 1 smoothie

Per serving

Calories: 262 | Total fat: 3 g | Saturated fat: 0 g | Sodium: 187 g | Cholesterol: 8 mg | Total carbs: 51 g | Fiber: 9 g | Sugars: 30 g | Protein: 13 g | Potassium: 791 mg

Organic mixed green vegetable salad with feta cheese in wooden bowl close up

Spinach Salad with Peas and Feta

Makes 4 servings | Prep: 0 min | Cook: 5 min

Ingredients

Salad

  • 8 cups baby spinach
  • 1 cup shelled peas (or use thawed frozen peas)
  • ½ cup crumbled feta

Dressing

  • ¼ cup lemon juice
  • ¼ cup olive oil
  • ½ tsp honey
  • 1 Tbsp minced shallot
  • Salt and pepper, to taste

Preparation

Assemble salad in a salad bowl. Whisk together dressing ingredients in a small bowl or shake in a jar with a tight-fitting lid. Toss salad with dressing and serve immediately.

Nutrition Information

Serving size: Around 2 cups

Per serving

Calories: 203 | Total fat: 19 g | Saturated fat: 5 g | Sodium: 262 g | Cholesterol: 17 mg | Total carbs: 6 g | Fiber: 2 g | Sugars: 2 g | Protein: 5 g | Potassium: 399 mg

Eggs with wegetable ingredients, Spainish cuisine.

Asparagus Frittata

Makes 4 servings | Prep: 10 min | Cook: 15 min

Ingredients

  • 8 eggs
  • ¼ cup milk
  • ½ cup grated Pecorino Romano
  • 1 Tbsp tarragon, finely chopped
  • Salt and pepper, to taste
  • 1 Tbsp olive oil
  • ¼ cup chopped scallions
  • 1 pound asparagus, woody ends snapped off, trimmed into 1-inch pieces
  • 2 cloves garlic, grated on a Microplane

Preparation

Preheat the oven to 400°F.

In a medium bowl, beat eggs, milk, cheese, tarragon, salt and pepper. Set aside.

In a large oven-safe skillet, heat olive oil over medium heat. Add scallions and asparagus and cook for 5 minutes, until asparagus is bright green and starting to get tender. Add garlic and cook for another 30 seconds.

Reduce heat to medium-low. Pour egg mixture over the vegetables and cook for a few minutes until it starts to set. Place pan in oven and cook until eggs are fully set, about 8 minutes.

Nutrition Information

Serving size: ¼ frittata

Per serving

Calories: 252 | Total fat: 18 g | Saturated fat: 6 g | Sodium: 290 g | Cholesterol: 340 mg | Total carbs: 5 g | Fiber: 2 g | Sugars: 3 g | Protein: 17 g | Potassium: 354 mg

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Spring

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