Healthful eating is never so easy as it is in the spring. With fresh fruits and vegetables flourishing, you only need minimal preparation to bring out maximum flavor. From salads to sides, entrées to desserts, here is a collection of our wholesome springtime favorites.

Preventive Medicine
Fresh fruits and vegetables are healthy in part because they contain phytochemicals, or beneficial compounds, such as beta-carotene, folate, and lycopene, which aid in the prevention of cancer.

An Apple a Day
There is truth to the old "apple a day" adage, though this time of year, think seasonally and make it a "strawberry" or "artichoke" a day.... Beyond having weight-watching benefits, a diet plentiful in fruits and vegetables decreases your risk of stroke and heart attack, helps lower blood pressure, and even guards against eye disease.

Rich and Thin
Spring favorites asparagus and artichokes are often associated with rich, luxurious menus, but they're also incredibly healthy: They are both excellent sources of fiber and contain a host of nutrients, including vitamins C, K, and folate. "Asparagus is a particularly well-rounded vegetable, nutritionally speaking," says Monica Reinagel, chief nutritionist for our sister site NutritionData.com, writing in Epicurious and NutritionData's joint newsletter Healthy Dinner Tonight. "It's high in antioxidants A, C, and E, as well as vitamin K (for healthy bones), and has an array of B vitamins for energy."

Start Local
Freshness counts for a lot of flavor, so try to get your fruits and vegetables from as close to the source as you can. Shop at local farmers' markets . Don't be afraid to experiment and substitute based on what you find at the market—for example, in the Sautéed Greens with Cannellini Beans and Garlic recipe featured here, you can use spinach, kale, mustard greens, or broccoli rabe.

Source:epicurious

Sugar Snap Pea And Cucumber Salad




Active time: 30 min Start to finish: 30 min

Servings: Makes 8 servings.


Ingredients

1 lb sugar snap peas, trimmed
2 tablespoons chopped walnuts, toasted
1 tablespoon fat-free chicken broth or water
1 tablespoon walnut oil
1 1/2 teaspoons fresh lemon juice
1/8 teaspoon cayenne
1 tablespoon chopped fresh dill
1 English cucumber, halved lengthwise and cut crosswise into 1/4-inch-thick slices

Preparation

Have ready a bowl of ice and cold water. Cook peas in a large saucepan of boiling salted water until bright green and crisp-tender, about 2 minutes. Drain and immediately transfer to ice water. When cold, drain well and pat dry.

Mash walnuts to a paste with a mortar and pestle and whisk in broth, oil, lemon juice, cayenne, and dill until blended. Season with salt and pepper. Toss walnut mixture with peas and cucumber until vegetables are coated.
nutritional information

Each serving has about 59 calories and 3 grams fat.

Black Cod With Mushrooms And Sansho Pepper


by Maggie Ruggiero

Visually, this dish speaks softly, but it combines quite a number of sensations: a buttery fish, sautéed for a crisp skin, and a broth of such depth you'll never believe it was simmered for just five minutes. The mixture of enoki and shimeji mushrooms looks gorgeous and lends a meatiness, punctuated by an elusive woodsy smokiness, to the sansho-flecked broth.

Active time: 15 min Start to finish: 30 min

Servings: Makes 6 servings

Ingredients

For Broth
1 cup water
6 tablespoons reduced-sodium soy sauce
2 tablespoons mirin (Japanese sweet rice wine)
1/8 teaspoon ground sansho pepper (sometimes labeled "sansyo"), plus additional for sprinkling, or 1 teaspoon whole Sichuan peppercorns
1 shallot, sliced
3 garlic cloves, thinly sliced, divided
2 teaspoons vegetable oil
7 oz fresh enoki mushrooms, cut into 3-inch lengths and spongy base discarded
5 oz fresh shimeji mushrooms (sometimes called beech mushrooms), spongy base discarded

For Fish
6 (6-oz) pieces black cod fillet with skin
1 teaspoon vegetable oil

Garnish: thinly sliced scallion greens

Preparation

Make broth:
Bring water, soy sauce, mirin, sansho pepper, shallot, and one third of garlic to a boil in a 1- to 2-quart heavy saucepan, then simmer 5 minutes. Let broth stand off heat 10 minutes.

Cook remaining garlic in oil in a 10-inch heavy skillet over medium heat, stirring, until just golden. Add all mushrooms and cook, stirring occasionally, until tender, about 3 minutes.

Strain broth through a fine-mesh sieve into mushroom mixture, discarding solids, and simmer 1 minute.

Sauté fish:
Pat fish dry and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat oil in a 12-inch heavy nonstick skillet over medium-high heat until hot, then sauté fish, skin side down, turning once, until golden brown, just starting to flake, and just cooked through, about 10 minutes.

Transfer fish to shallow bowls. Reheat broth and divide among bowls, then sprinkle very lightly with more sansho pepper (if using).

Cooks' note: Broth can be made 1 day ahead and chilled, covered (once cool). Gently reheat before using.

Chili-Beef Skewers




Servings: Makes 4 servings

Ingredients

8 wooden skewers
1/2 cup fresh cilantro
4 cloves garlic, thinly sliced
3 tbsp low-sodium soy sauce
1 tsp grated orange zest
1 tsp sriracha
1 tsp fish sauce
1 tsp brown sugar
1 lb lean beef sirloin, cut into 1/8-inch strips
1 each red, green and yellow bell peppers, cored, seeded and cut into 2 1/2-inch pieces (optional)
Vegetable oil cooking spray

Dipping sauce
1/2 cup lowfat mayonnaise
2 tbsp chopped fresh basil
1 tbsp fresh lime juice
1 tsp fish sauce

Preparation

Soak skewers for 30 minutes. Puree cilantro, garlic, soy sauce, orange zest, sriracha, fish sauce and sugar in a food processor. Transfer marinade to a resealable plastic bag; add beef. Seal bag, toss and set aside up to 30 minutes. Combine dipping sauce ingredients in a bowl. Thread 4 pieces of pepper and 2 beef strips on each skewer, alternating beef and peppers. Coat grill rack with cooking spray; heat grill to high; cook until meat is no longer pink, about 3 minutes.

Nutritional information

Nutritional analysis per serving: 122 calories (with bell peppers), 3.7 g fat (0.6 g saturated), 14 g carbs, 1.9 g fiber, 9.7 g protein

Bacon And Swiss Chard Pasta
by The Bon Appétit Test Kitchen


Prep: 35 minutes; Total: 35 minutes

Servings: Makes 6 servings

Ingredients

1 pound linguine
12 ounces bacon, cut crosswise into 1/2-inch slices
1 very large red onion, halved, sliced (about 6 cups)
2 large bunches Swiss chard, stemmed, chopped (about 12 cups)
1 tablespoon balsamic vinegar
3 tablespoons extra-virgin olive oil
2/3 cup grated Parmesan cheese

Preparation

Cook linguine in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain, reserving 1 cup pasta cooking liquid.

Meanwhile, cook bacon in heavy large pot over medium heat until beginning to crisp, about 10 minutes. Transfer to paper towels to drain. Drain all but 2 tablespoons bacon drippings from skillet. Add onion and sauté over medium-high heat until softened, about 7 minutes. Add Swiss chard and sprinkle with salt and pepper. Add pasta cooking liquid to skillet. Toss until chard is wilted and tender, about 4 minutes. Sprinkle vinegar over; cook 1 minute.

Add linguine and oil to sauce in pot and toss to coat. Transfer to large bowl. Sprinkle with bacon and cheese. Season to taste with salt and pepper.

Curried Shrimp

Adapted by Marge Perry



A dish that may help prevent cancer, from Chan Le at Le Colonial in Chicago.

Servings: Makes 4 servings


Ingredients

1 large baking potato, peeled and chopped into ½-inch pieces
1 tbsp canola oil
2 tbsp curry powder
1/2 cup thinly sliced onion
1 1/2 lb large shrimp, shelled and deveined
1 green bell pepper, cored, seeded and cut into thin strips
1 mango, cut into thin strips
1 cup light coconut milk
2 tbsp fish sauce
1/2 tsp sriracha
1 tsp sugar
1/3 cup chopped fresh basil


Preparation

Sprinkle potato pieces with 1 tbsp water; microwave, covered, until fork-tender, 3 minutes. Heat oil and curry powder in a large skillet over medium heat. Cook onion until soft, 3 to 4 minutes. Push onion to side of skillet. Add shrimp; cook 2 minutes per side. Stir in potatoes and bell pepper; cook until pepper softens, 1 to 2 minutes. Add mango, coconut milk, fish sauce, sriracha and sugar. Simmer 2 minutes. Remove from heat; add basil.

Nutritional information

Nutritional analysis per serving: 367 calories, 10 g fat (3.8 g saturated), 31.6 g carbs, 3.9 g fiber, 38.8 g protein

Pan Seared Salmon On Baby Arugula
by Sheila Lukins



Baby arugula is sold prepackaged in markets. It has a clean, sharp flavor.

Servings: Makes 2 servings


Ingredients

2 center-cut salmon fillets (6 oz. each) 1 1/2 Tbsp fresh lemon juice 1 1/2 Tbsp olive oil Salt and freshly ground black pepper, to taste

For the salad:
3 cups baby arugula leaves
2/3 cup grape or cherry tomatoes, halved
1/4 cup thinly slivered red onion
Salt and freshly ground black pepper, to taste
1 Tbsp extra-virgin olive oil
1 Tbsp red-wine vinegar

Preparation

1. Place the salmon fillets in a shallow bowl. Toss well with lemon juice, olive oil, salt and pepper. Let rest for 15 minutes.

2. Cook the salmon, skinside down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.

3. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh mediumrare.

4. Meanwhile, combine the arugula, tomatoes and onion in a bowl. Just before serving, season with salt and pepper and drizzle with oil and vinegar. Toss well.

Nutritional information

Nutritional analysis per serving: 390 calories, 4g carbs, 40g protein, 23g fat, 105mg cholesterol.

Chicken Breasts Stuffed With Fontina, Artichokes, And Sun-Dried Tomatoes
by Amy Finley



Servings: Makes 4 servings


Ingredients

1 12-ounce jar marinated artichokes, drained, coarsely chopped
1 cup grated Fontina cheese
1/2 cup (packed) drained, coarsely chopped oil-packed sun-dried tomatoes
1 tablespoon dried basil
4 5-ounce skinless boneless chicken breast halves
2 tablespoons olive oil

Preparation

Preheat oven to 375°F. Mix artichokes, cheese, tomatoes, and basil in medium bowl. Using small sharp knife and working with 1 chicken breast at a time, cut 2-inch-long slit horizontally into 1 side of chicken breast. Move knife back and forth in slit to form pocket. Divide 1 cup cheese mixture among chicken pockets (reserve remainder for frittata). Press edges to seal. Sprinkle chicken with salt and pepper.

Heat oil in heavy large ovenproof skillet over high heat. Add chicken; cook 2 minutes. Turn chicken over; transfer skillet to oven. Bake until cooked through, about 10 minutes.

Nutritional information

Per serving: 483 cal, 32g fat (9g saturated), 100mg chol, 618mg sod, 9g carb, 1g fib, 35g pro (analysis by Nutrition Data)

Chocolate Marble Cheesecake
by Georgia Downard



Reduced-fat ingredients create a light, creamy cake.

Servings: Makes 12 servings


Ingredients

Crust
2 tablespoon slivered blanched almonds
Vegetable oil cooking spray
6 chocolate wafers

Filling
15 ounces (1 3/4 cups) part-skim ricotta
8 ounces lowfat cream cheese, room temperature
1 cup sugar
1/2 cup lowfat sour cream
1 large whole egg
2 egg whites
1/4 teaspoon almond extract (or to taste)
2 tablespoon all-purpose flour
1/4 teaspoon salt
2 tablespoon amaretto (if desired)
3 tablespoon unsweetened cocoa powder
1/2 teaspoon instant-espresso powder
3 tablespoon bittersweet chocolate chips

Preparation

Heat oven to 350°. Toast almonds on a small baking sheet for 10 minutes, stirring occasionally. Remove from oven; reduce heat to 325°. Coat an 8-inch springform pan with cooking spray. Wrap outside of pan in foil to prevent seepage. Process chocolate wafers and almonds in a food processor until fine crumbs. Sprinkle 2 to 3 tablespoon crumbs onto bottom of pan (just enough to coat bottom lightly). Shake pan to distribute evenly. Reserve remaining crumbs.

Filling:
Purée ricotta in a food processor until smooth, about 1 minute. Add cream cheese, sugar, sour cream, egg, egg whites, almond extract, flour and salt; puree until smooth. Whisk amaretto, if desired (or same amount of hot water), 2 tablespoon hot water, cocoa powder and espresso powder in a bowl until well combined. Stir in chocolate chips. Stir 1 cup plain filling into chocolate mixture. Set aside. Pour remaining plain filling into prepared pan. Drizzle chocolate filling in a circular pattern over plain filling. Using a knife, make circular strokes to create swirls in the plain filling. Add 1 inch hot water to a shallow baking pan; place springform pan in baking pan. Bake until cheesecake is firm around the edge and slightly soft in the center, 45 to 55 minutes. Run a knife around inside of pan. Remove foil; let cool on a rack. Chill 6 hours or overnight before removing sides of pan. Press reserved crumbs onto side of cheesecake.

Nutritional information

Nutritional analysis per serving: 223 calories per serving, 9.7 g fat* (5.4 g saturated), 26.2 g carbs, 0.9 g fiber, 8.4 g protein

Potato, Spinach And Red Bell Pepper Salad With Warm Bacon Vinaigrette



Not to worry: There's just enough bacon in the snappy dressing to add flavor but not much fat to this colorful salad. Serve it alongside grilled chicken or fish for a healthful summer dinner.

Servings: Serves 4.


Ingredients

1 pound Yukon Gold potatoes, peeled, cut into 3/4-inch pieces
1 red bell pepper
1 bacon slice, chopped
3 tablespoons red wine vinegar
2 tablespoons olive oil (preferably extra-virgin)
1 garlic clove, minced
1 cup thinly sliced celery
2 cups (packed) baby spinach leaves (about 2 1/2 ounces)

Preparation

Steam potatoes just until tender, about 7 minutes. Transfer potatoes to large bowl. Char bell pepper over flame or in broiler until blackened on all sides. Enclose in paper bag; let stand 10 minutes. Peel, seed and chop pepper. Transfer to bowl with potatoes.
Sauté bacon in small skillet over medium heat until crisp, about 3 minutes. Using slotted spoon, transfer bacon to paper towel and drain. Whisk vinegar, oil and garlic in small saucepan. Stir over low heat just until warm, about 1 minute. Stir in bacon. Add warm vinaigrette to potato mixture. Mix in celery and spinach. Season to taste with salt and pepper and serve.

Nutritional information

Per serving: calories, 164; total fat, 8 g; saturated fat, 1 g; cholesterol, 1 mg.