Get summer-ready with these four key superfoods!!!

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dmisom79
dmisom79 Posts: 112
in Food and Nutrition
ARTICHOKES

These thorny vegetables may look intimidating to prepare, but at 25 calories each, they're worth the effort. And they're the perfect complement to any meal. When buying, choose uniformly colored, firm artichokes with closed petals. Artichokes can be stored in the refrigerator for up to six days. To prepare them, rinse under cold water, chop about an inch off the top, and trim the stem to about a half-inch long. Make sure to watch out for the thorns!

Whether you steam, bake, boil, or grill artichokes, you'll be eating a delicious, fat and cholesterol free side dish packed with fiber and vitamin C.

What's inside:
25 calories each, no fat or cholesterol

Try this:
Chop off top inch, trim stem, and rinse thoroughly. Steam, bake, boil, or grill

ASPARAGUS

This popular vegetable is especially tasty in the spring. It's low in fat and high in folate and vitamin A—nutrients necessary for healthy eyes. Since five spears weigh in at only 20 calories, you can enjoy a large serving, guilt-free.

Choose spears with closed tips and store in the refrigerator for up to four days. To prepare, wash thoroughly and snap off the bottom, bitter ends of the stalks. For a savory, heart-healthy side dish, steam, bake, roast, or grill asparagus and season with your favorite spices and a little olive oil.

What's inside:
20 calories for 5 spears, high in vitamin A and folate

Try this:
Snap off bottom ends and rinse thoroughly. Steam, bake, roast, or grill.

SPINACH

This versatile vegetable is packed with fiber, vitamin A, iron, folate, magnesium, and other vitamins to keep your eyes healthy. With only 40 calories in 1½ cups, spinach is the perfect addition to any meal. Enjoy it raw in salad, tossed in soup, or simply steamed with fresh lemon drizzled over the top. Use fresh, crisp leaves that have little or no bruising. Spinach will keep in the refrigerator for up to five days.

What's inside:
40 calories for 1½ cups; high in fiber, iron, and vitamin A

Try this:
Rinse thoroughly, eat raw in salad, or steam it.

STRAWBERRIES

You know spring's in the air when strawberries start showing up at your local farmer's market and grocery store. Be sure to grab a box of these juicy, sweet beauties when you're shopping. With only 50 calories in eight strawberries, you'll get a nutritious blast of vitamin C and folate. Grab some fresh strawberries for an on-the-go treat, add them to desserts, or toss them into a salad—the options are endless.

Select firm, shiny berries with a bright red color. They'll keep in your refrigerator for up to three days, but don't wash them until you're ready to eat them.

What's inside:
50 calories for 8 berries, high in vitamin C and folate

Try this:
Rinse thoroughly just before eating.

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