By Taylor Sutton, MS, RD
United Supermarkets’ Lifestyle Desk
A great way to watch your wallet while increasing flavor in your dishes is to focus on what’s in season. In the south, we have a limited growing season with how hot it is so we rely heavily on fresh ingredients coming in from other places or our canned and frozen options that were picked at their peak perfection and then sealed in with a small process.
So to get a fresh taste of Texas right now, here’s what’s in season: Pumpkins, Beets, Turnips, Onions, Greens, Spinach, Baby Arugula, Lettuces, Radishes, Sweet Potatoes, Leeks, Fennel, Cilantro, Parsley, Tomatoes (Hot House) & Pecans.
Leafy green vegetables might be our favorites on this list and offer a wide variety of health benefits. Not only are some ready to pick but some are also ready to plant, like Kale. They are high in vitamins A, C and K, antioxidants, fiber, folate, magnesium, calcium, iron and potassium.
Leafy green vegetables can help promote good vision, regulate blood pressure, blood sugar, cholesterol, support immune function and may help prevent certain types of cancers. The USDA recommends consuming 1/2 to 2 cups of leafy green vegetables per week and 2 to 2 1/2 cups of a variety of vegetables per day. Leafy green vegetables are high in nutrients and low in calories, providing 5-25 calories per 1/2 cup.
So what’s the difference here then between two decently popular ones like spinach and Arugula? Spinach provides a mild, sweet flavor. It is versatile in meals and can be served fresh or cooked. This vegetable loves to grow in cooler weather, so it can be planted during multiple seasons of the year that offer protection from the heat.
Spinach provides vitamin A (16% RDI), vitamin K (121% RDI), manganese and folate (15% RDI) in high amounts and iron (5% RDI), magnesium (6% RDI) and phosphorus in lesser amounts. One cup of spinach provides about 7 calories. Arugula is a spicy, tart vegetable that is good in salads, pasta, sandwiches and sauces.
Similar to kale and spinach, arugula loves cooler growing seasons and plenty of sunlight, this vegetable can also be grown during multiple seasons of the year. One cup of arugula provides around 5 calories and is high in vitamins K and A. This vegetable also provides small amounts of vitamin C, folate, calcium and manganese.
Each of these greens can be used interchangeably in recipes to provide a slightly different flavor profile and texture. Spinach is soft and smooth while arugula gives that kick of spice. Try some new recipes using these fun leafy vegetables! Add this local seasonal salad to your weeknight rotation to try both! You won’t regret it.
Easy Weeknight Winter Salad
Ingredients
1 container Spinach
1 container Arugula
2 medium Sweet Potatoes
1/2 c. Pecans
1/2 c. Pomegranate seeds
1/2 c. Feta Cheese
6 Tbsp. Olive Oil
4 Tbsp. Champagne Vinegar
1/2 tsp Thyme
Salt and Pepper
Directions
1. Turn oven on to 400
2. Cube sweet potatoes. Place on pan and lightly drizzle with olive oil. Sprinkle with salt and pepper. Roast for 25 minutes
3. Place spinach and arugula in bowl and toss to combine. If you want to serve the salad first for presentation create a section for each ingredient (look at picture). If not, evenly disperse pecans, pomegranate seeds, parmesan cheese and sweet potatoes.
