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Try a Fruit or Veggie: Spring Edition

What’s In Season?  Add one of these spring season fruits and vegetables to your weekly meal plan for variety – who knows, you might find your new favorite!



Actually an unopened flower bud, artichokes are a staple of Mediterranean cuisine.  One large artichoke contains only 25 calories, no fat, 170 milligrams of potassium, and is a good source of vitamin C, folate, magnesium and dietary fiber. 

How to Select
Choose plump artichoke heads with tightly closed leaves, heavy for size.
Pull back one leaf to check heart for black blemishes.
During winter, white, blistered or bronze appearance does not affect quality.

How to Store
Refrigerate artichokes in plastic bag up to one week. Keep dry to prevent mold growth.

Try it
Serve this dip as an appetizer or add it to your favorite sandwich in place of dressings, H3 Mediterranean Artichoke Dip



Apricots are originally from China. Their skin color can range from cream to bright orange. These little fruits are low in fat, free of saturated fat, cholesterol and sodium, an excellent source of vitamins A and C, and are high in potassium and fiber. 

How to Select
Choose apricots that are plump, firm and uniformly colored.

How to Store
Store apricots at room temperature until ripe then in the refrigerator in a plastic bag for 3-5 days.

Try it
A perfect appetizer for parties or get-together, the H3 Saucy Apricot N’ Spice Meatballs



Mangos are the most widely consumed fruit in the world.  Low fat; saturated fat free; sodium free; cholesterol free; high in vitamin A; good source of vitamin C.  You can enjoy mangoes in many ways – mango salsa, smoothie blends, mango tea, a frozen treat, add to a traditional kabob, or even replace the fruit on your PB & J!

How to Select
Choose slightly firm mangos with sweet aroma. Avoid sap on skin.

How to Store
Store mangos at room temperature 1-2 days. Refrigerate peeled, cut mangos.

Try It
For breakfast or a quick afternoon treat, whip up the H3 Mango Smoothie & Mango-Green Tea Smoothie


Swiss Chard
The stems of Swiss chard look a little like celery and can be green, red or rainbow-colored- a mixture of red, pink, orange and yellow.  In the ‘greens’ family, Swiss Chard belongs to the same family as beets and spinach and shares a similar taste profile: it has the bitterness of beet greens and the slightly salty flavor of spinach leaves. These greens also rank very high in nutritional value as they are fat free, cholesterol free, good source of magnesium, excellent source vitamins A and C.   

How to Select
Select chard with fresh green leaves; avoid those that are yellow or discolored.

How to Store
Store unwashed leaves in plastic bags in the crisper in the refrigerator for 2 to 3 days.

Try It
Pair the H3 Pickled Onions and Swiss Chard with your favorite fish or lean meat entree.


Source: http://www.fruitsandveggiesmorematters.org

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