Breathe Magazine

One of the best things about spring (other than warmer temperatures and sprouting flowers!) is the long-awaited opening of the farmers market. After a winter of grubby root vegetables, bushels of bright green springtime produce glistening in the early morning sunshine make healthy eating all the more appealing. That is, until you get them home to your kitchen. We all know what to do with asparagus and spinach, but how do you cook mustard greens, fennel, and artichoke?

When choosing produce to put into your reusable bag, always look for vegetables you’d want to photograph. They should be free of blemishes, bruises and browning, all of which can indicate damage. You’ll want to store vegetables in the refrigerator crisper and use them as soon as possible, or at least within 3-4 days. It’s a good idea to go to the market with a few recipes in mind so you’ll have a plan for each vegetable and your produce won’t sit in the fridge forgotten.

Now a little more about some springtime all-stars:

artichoke

Artichokes are chock full of potassium and are also a great source of vitamin C, folate and magnesium. At the market, choose one that feels heavy for its size. If its petals squeak when rubbed against one another, you’ll know it’s super fresh.

You’ve had them canned before and over pasta in restaurants, but what do you do with this funny flower of a vegetable at home? The nutty-tasting artichoke can be boiled, steamed or baked until tender, but first you’ll want to wash it, pull off the lower leaves, and cut off the stem to create a flat bottom. Then cut the tips of the petals off, about half an inch down.

To steam an artichoke, place it on a rack above two inches of boiling water, cover and steam for 30-45 minutes, or until an inner petal pulls out easily. If you’d like to keep it bright green, add a little lemon or vinegar to the water to raise the acidity.

To serve, eat the artichoke in its simplest form by dunking the petals into a dip, such as thick Greek yogurt mixed with dill, your favorite salad dressing or hummus, and pull the buttery meat out with your teeth. After steaming, artichokes can also be grilled or stuffed.

fennel

More like an herb than a vegetable, all parts of the aromatic fennel plant can be eaten, from the white bulb to the feathered greens and stalks. Fennel contains a host of antioxidants, including phytonutrients and flavonoids that reduce inflammation. Fennel is an excellent source of vitamin C along with manganese and potassium—all for only 26 calories per cup. 

Crunchy, sweet fennel has a slight licorice flavor, but don’t let that keep you from putting it in your bag! Its flavor goes perfectly with citrus fruits, avocado and sunflower seeds for a simple salad or baked with salmon and capers and served over quinoa. To prepare a fennel bulb, slice off the base and the greens (save them for garnish) and cut vertically through the bulb, slicing it into long strips.

mustard greens

Mustard greens are just what you think: the greens of the plant that produces mustard seeds. Full of antioxidants vitamin A and vitamin C along with vitamin K, vitamin B6, folic acid, beta-carotene and manganese (among others), it’s no surprise mom told you to eat your greens. But that doesn’t have to mean a pile of mush.

To prepare mustard greens, break out your salad spinner and give them a wash and rinse. Then trim the greens from the thick stems and cut into pieces. Soften the bitterness of the greens by simmering them in a small amount of water mixed with a few tablespoons of maple syrup. To serve, toss with chopped nuts, dried fruit pieces and a drizzle of syrup on top.

Kath Younger writes the popular healthy food blog Kath Eats Real Food, which you’ll find at katheats.com. Having lost over 30 pounds since graduating from college, Kath is now studying to become a registered dietitian and lives in Charlotte, NC.