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March’s Top 5 Foods to Stock Up on, According a Dietitian

The arrival of March on the calendar almost makes the change of seasons apparent. The days get a little bit longer, sunnier, and warmer in exchange of the gloomy and chilly ones. The produce that we have learned to identify with springtime is brought to life by the change in weather. The hardy winter fruits and vegetables have given way to fragile, vibrant springtime shoots, fruits, leaves, and stems. Though there is much to be delighted in, these are the top 5 foods you ought to eat in abundance this March.

1. Papaya

The next time you’re at the grocery store, pick up a papaya if March is making you feel like you need a little sunshine in the shape of a plant. Diana Mesa, RDN, CDCES, founder of En La Mesa Nutrition, advises grabbing papayas while they’re in season because they’re only available for a few months out of the year. According to Mesa, papayas have a delightful and distinct flavour that pairs well with smoothies, oatmeal and yoghurt, but they can also be eaten on their own. They are also high in potassium, fibre, vitamins A, C and C.

You can eat papayas ripe or green. Mesa suggests selecting a firm green fruit for recipes such as green papaya salad. A sweet, ripe papaya should be primarily yellow with a few green spots and somewhat squishy to the touch, not mushy, which indicates that it’s overripe.

2. Fresh green peas

If you’ve ever tried fresh green peas, you already know they’re a must-try springtime dish! The crunchy, sweet tiny peas give everything—from stir fries to salads—the ideal touch of grassiness. According to Krystal Dunham, M.S., RDN, owner of The Mother Road Dietitian, fresh peas are a reasonably priced plant protein source. Additionally, according to the USDA, they provide roughly 9 grammes of satisfying, easily digested fibre for every cup that is boiled.

To make a spread for sourdough toast, Dunham suggests blending peas with garlic, lemon juice, Parmesan cheese, olive oil, salt, and pepper in a food processor. Alternatively, try Quinoa with Peas and Lemon or Pea Soup.

3. Yu Choy

Another name for yu choy or choy sum is Chinese blossoming cabbage. It’s a kind of Chinese cabbage that belongs to the cruciferous family of vegetables and grows as delicate green-leafed stalks. This makes yu choy an excellent source of antioxidants and chemicals that may have anti-inflammatory and anti-cancer effects, according to Cindy Chou, RDN, chef and nutritionist who founded The Sound of Cooking and specialises in East Asian cuisine.

Chou like eating yu choy during its prime, which is spring in much of the United States, when the stems are exceptionally tasty. According to Chou, preparing it is also straightforward, and the leaves of yu choy are smooth and simple to wash. Chop and add to soups during the last five minutes of cooking, or slice bunches to add to stir-fries.

4. The mushroom

Mushrooms are incredibly flavorful, especially when used in vegetarian recipes, which sometimes lack body. Because of their natural glutamate content, mushrooms, whether fresh, frozen, canned, or dried, give food a pleasant richness, according to chef and registered dietitian Tessa Nguyen, RD, creator of Taste Nutrition Consulting. The amino acid glutamate, sometimes known as glutamic acid, is one that gives mushrooms their unique umami flavour. “Mushrooms are fun to explore in different dishes since they offer a variety of textures and flavour profiles,” the expert says. Incorporate mushrooms into burgers, such as these Grilled Beef-Mushroom Burgers with Quick Pickles, or try roasting or stir-frying them.

5. Vegetable greens

While the sturdy leaves of collards and kale are delightful, springtime provides the brilliant bitterness of rocket and endive, as well as the gentle sweetness of spinach and watercress. According to plant-based expert Vandana Sheth, RDN, CDCES, they are also nutrient-dense. According to her, “these leafy greens are low in calories but high in nutrients, such as iron and calcium as well as vitamins A, C, E, and K.” Furthermore, green leafy vegetables include antioxidants that combat oxidative stress, which damages cells. Leafy greens can be eaten fresh in salads and smoothies, or quickly cooked as a side dish, according to Sheth. What might be some noteworthy sides? Try the Herb & Arugula Salad with Balsamic Vinaigrette, Creamed Spinach, or Watercress with Rice Wine-Oyster Sauce.

In summary

March is a fantastic time to buy in bulk for food that will be in season. Enjoy these items at their freshest when you load your cart with leafy greens, fresh green peas, papaya, and yu choy. Every one of them is nutrient-rich, helping to fuel the longer, warmer days.

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