A healthy bite of spring

It’s funny how perspectives change over the years. In my college years, the start of spring signified boys and bikinis. Nowadays, the first thing that comes to mind is asparagus and artichokes. The latter is a phase I won’t grow out of.

Eating foods when they are in season has obvious dietary benefits: They are at their nutritional peak and taste their best. Fruits don’t need a sweetener, and veggies don’t need butter or olive oil.

There are less obvious environmental and health factors to consider as well: Produce shipped long distances often is picked early and treated with synthetic solutions to delay ripening. On average, food in the United States travels about 1,300 miles from the farm to your plate. That’s a lot of fossil fuel. Eating locally grown produce in season helps curb the pollution and the carbon footprint associated with imported produce, and it helps support local farmers.

We’ve gotten used to having an array of imported produce year-round. This has made it easy for Americans to stick to their top-five rotation of fruits and veggies. However, just because it’s available doesn’t make it an optimal choice.

Here is a list of some of what spring has to offer.

ASPARAGUS

Asparagus is a treat this time of year. Some time ago it was even considered an aphrodisiac, but that’s not the only reason to enjoy this veggie. Asparagus is a good source of the antioxidant vitamins A and C, and contain moderate amounts of potassium and phosphorus, all vital nutrients — and there are 2 grams of fiber in only 5 spears.

There are 3 types of asparagus: green, white and purple. The green is the most common (and my favorite). The white type was originated in France and owes its color to sun deprivation, as it is grown under mounds of earth to prevent chlorophyll from forming.

The purple variety is the least common. It ages quickly after it is cut, so it’s best to eat on the day of purchase. The season is short, so start buying as soon as you see it at your grocery store. I prefer asparagus boiled for about 5 minutes and drizzled with a little olive oil — simple and delicious.

SPINACH

Not only did Popeye make himself strong (and Olive Oyl swoon) by eating spinach, but he also unwittingly protected himself against cancer and heart disease. It’s very simple: Spinach is a powerhouse of health benefits and should not be neglected, especially this time of year. Researchers have identified about 13 different antioxidants. That’s impressive.

One cup of spinach provides almost 200 percent of your daily requirements of vitamin K, which is crucial for maintaining bone health. It is also an excellent source of vitamin C, vitamin A and folate (needed for production of new cells, especially important during periods of rapid growth — pregnancy and infancy). Although spinach is available all year long, its prime season is spring, with a second run in September and October.

AVOCADOS

Avocados are grown in tropical and subtropical climates, so it should come as no great surprise that the two types of avocados are from California and Florida. Hass avocados from California are black with a bumpy skin. Fuerte, the Florida variety, has a thin, smooth skin. Before you say it, yes, avocados are high in fat and calories, but the fat is a good monounsaturated fat, which helps lower the bad (LDL) cholesterol.

Moderation is key. Depending on the size, a portion is about one-fifth of an avocado. Avocados are also high in potassium (important for nerve and muscle function), the fat-soluble vitamin K (necessary for blood coagulation), and fiber. Guacamole with whole grain crackers is a great and healthy snack and a regular in my house.

ARTICHOKE

Just writing about artichokes makes me want to have one. My husband once adamantly announced that he didn’t like artichokes (although he had never had one till we met). After one bite he was a convert. Artichokes may not be the most popular vegetable, but if you haven’t tried one, there’s no better time than spring.

In the United States, artichokes are grown mostly in California, and their peak season is March through May. France, Italy and Spain are the major European producers.

Depending on the size, artichokes have about 125 calories, 12 grams of fiber, a respectable amount of vitamin C, and a host of antioxidants. A study from the United States Department of Agriculture ranked artichokes seventh in antioxidant capacity compared to 100 other fruits, veggies, nuts and cereals. Not bad for an under-the-radar veggie.

To cook, cut the stem to about 1 inch and snip off the tips of the petals. Then boil for 30 to 40 minutes. When the leaves pull out easily, it’s cooked. Eat petal by petal. Discard the prickly part when you reach it and then enjoy the best part — the artichoke heart. I like to dip the petals and the heart in mustard mixed with a little light mayo. Artichokes are a great side to any meal or as a snack.

PAPAYA

Papaya is native to Central America and very popular in my neck of the woods (Miami). When ripe, this fruit is so sweet that Christopher Columbus called papaya the “fruit of angels.” Papaya’s high season is early spring through the end of summer, so there’s plenty of time to cash in. When purchasing papaya, look for a smooth, rich orange flesh. The black seeds inside get discarded.

Papaya is a powerhouse of three powerful antioxidants: vitamins C, E and A. One half of a papaya has roughly 75 calories and 2 grams of fiber. The fruit has been revered for its medicinal value due to the presence of a digestive enzyme called papain, which is believed to cure ailments from digestive disorders to skin conditions. You’ll find shampoos, creams and supplements boasting papain. No need for the supplement once you try this fruit.

RHUBARB

Rhubarb may have suffered an identity crisis — it’s considered by many to be a fruit, probably because it’s common in pastries and pies. In fact, it is a vegetable. Rhubarb is 95 percent water, so I wouldn’t use a lot of water when cooking with it. Rhubarb is low in calories and contains moderate amounts of magnesium (a mineral crucial for bone strength and nerve and muscle function) and fiber.

In season and in its natural state, rhubarb is very tart. Adding sugar brings out its hidden sweetness, making it great for preserves and desserts. When purchasing, look for crisp stalks with a red or pink color.

LEEKS

Leeks belong to the same family as onions and look like giant scallions — although they are not as strong as onions and more flavorful than scallions. Some can even taste of a hint of asparagus — which is where it gets the nickname “poor man’s asparagus.” Leeks, like other members of the onion family, have the health benefit of lowering the bad cholesterol (LDL) while also raising the good cholesterol (HDL).

Leeks are available most of the year but are at their best in early spring. Look to purchase leeks that are firm and straight with dark green leaves and white necks. Leeks are amazing in soups and cheese pies or quiches.

Spring is great. It’s the prelude to even more summer produce. I suggest committing yourself to trying one new fruit or veggie every season to broaden your rotation and palate. There’s really no excuse not to. Decide what to eat not just out of habit but also by thinking about your community and the world. I know my mom wasn’t the first to say this, but her voice is etched in my head: “Think globally, act locally.”

SPINACH SOUFFLE

1 medium onion

2 cloves garlic

1 teaspoon butter, melted

2 tablespoons lightly toasted sesame seeds or bread crumbs

12 ounces fresh spinach (or 1 package frozen)

3 tablespoons flour

1 cup skim milk

1 tablespoon Dijon-style mustard

Salt and freshly ground pepper

Cayenne pepper

6 egg whites

1/4 teaspoon cream of tartar

Preheat the oven to 350 degrees. Roast the onion in its skin for 1 hour, or until soft. After 30 minutes, add the garlic cloves in their skins and roast until soft. Let cool.

Meanwhile, brush one 5-cup souffle dish with the melted butter or spray with vegetable oil. Sprinkle the inside of the dish with sesame seeds. Steam the spinach until tender, refresh in ice water, and drain. Squeeze the spinach in your hand, wringing out as much liquid as possible. Peel the onion and garlic, and puree them in a food processor with the spinach and flour.

Transfer the puree to a saucepan and bring it to a boil. Stir in the milk and boil 2 minutes, or until the mixture thickens. Whisk in the mustard, salt, pepper and cayenne. Keep warm. Preheat the oven to 400 degrees.

Beat the egg whites almost to stiff peaks, adding the cream or tartar after 20 seconds. Stir 1/4 of the whites into the hot spinach mixture. Gently fold this mixture into the remaining whites. Spoon the souffle mixture into the prepared dish and smooth the top with a wet spatula. Bake for 20 to 30 minutes, or until puffed and cooked to taste. Serve at once. Makes 4 servings.

130 calories per serving, 12 grams protein, 4 grams fat, 13 grams carbohydrates, 223 mg sodium, 4 mg cholesterol.