“Spring Flavors Unveiled: Microgreens and more.”

Does knowing that spring is right around the corner, full of available fruits and vegetables excite you? I know I am; I look forward to each season and all the goodness each offers. For spring, I think of everything green: peas, spinach, lettuce, and even microgreens! Why? Because they are all bursting with flavor to satisfy our tastebuds and nutrients to keep us healthy! This first recipe is a terrific transitional dish because spring can still be chilly, and this Split Pea soup will warm you up!

Split Pea Soup

Ingredients

1-pound split peas,

1 c. onion chopped fine.

1 celery chopped.

1 c. carrots chopped.

1 T. olive oil

2 T. chicken base

8 c. Water

Directions:

1. Place peas in a large bowl with water, rinse and place in a colander with cool water and place in a colander to drain until ready for use.
2. Dissolve 2 T. base in 2 cups of warm water and set aside.
3. Wash and chop the carrots, celery, and onions.
4. Add olive oil to a large stock pot, and over medium heat, sauté the vegetables until tender but not browned.
5. Stir in peas. Add 2 cups of chicken base dissolved in water and the other 8 cups of water and bring to a boil; lower heat, cover, and simmer for 2-3 hours, until thick.

Nutrition (makes 10 servings) Calories 274, fat 1.4 g; carbohydrates 50g; fiber 20g; protein 20 g.

My other favorite spring vegetable is the Red Bell Pepper. Don’t get me wrong; I love all peppers, but the Red Bell Pepper bursts with flavor, and its bright color is a treat for the eyes. The quinoa and black bean stuffing make it a complete meal.

Black Bean and Quinoa Stuffed Pepper

Ingredients

3 red bell peppers, washed, seeds removed and cut in half

1 T. olive oil

½  c. onion chopped fine

1- 15 oz can of black beans rinsed

1c. of quinoa

2 c. of water

½ c.  scallions

2 clove garlic

2 oz canned green chiles

1 T cumin

Salt and pepper to taste.

½ c cheese

Preheat oven to 400 degrees

Directions:

1. Cook 1 cup of quinoa in 2 cups of water until tender.
2. Wipe down peppers with olive oil, place on a baking sheet, and place in oven for 10 minutes.
3. In a large sauté pan; sauté onions and scallions for 3-5 minutes, add garlic and sauté for another minute.
4. In a large bowl, mix together quinoa, black beans, chiles, sauteed vegetables, and cumin.
5. Add 1 T of olive oil to a baking dish and arrange peppers evenly on the dish. Evenly divide quinoa mixture among peppers.
6. Top with 1T. shredded cheese and bake in a 350 degree oven for 25-30 minutes until heated through and bubbly.

Remove from oven, garnish with remaining green onions.

Nutrition (makes 6 servings) Calories 221, fat 6 g; carbohydrates 32g; fiber 7.6g; protein 12 g.

Our main entree is baked crab cake. I like to saute the vegetables first to awaken the flavors since they do not spend much time in the oven! Line your baking pan with parchment paper, and use a pastry brush to dab each cake with a little olive oil to help it brown evenly.

Crab Cakes

Ingredients:

1 pound of lump crab meat

1/2 c. diced red pepper

2 green onions chopped

1 large egg

1/2 c. panko bread crumbs

1/4 c. lemon juice freshly squeezed

2 T. mayonnaise

2 t. dry mustard

1 t. Old Bay seasoning

1/2 tsp Worcestershire Sauce

1 -7 oz package of microgreens

Directions

1. Open crabmeat and empty contents into a colander and drain.
2. Saute peppers and onions together in 1 T. olive oil until tender; remove from heat
3. In a large bowl; combine crabmeat, onions, pepper, spices, egg, and breadcrumbs until well mixed.
4. Using a scoop, divide into 12 equal patties and place on parchment paper.
5. Using a pastry brush, dab a small amount of olive oil on top of each crab cake.
6. Bake in a 350-degree oven for 7 minutes, turn over, and bake for another 7-8 minutes or until lightly browned.
7. Serve on a bed of microgreens.

Nutrition Makes 12 servings; Calories 85; fat 3.5 g; carbohydrates 4.7g; fiber 1 g protein 7 g.

There is something about roast carrots’ simplicity. Carrots were a big star in the vegetable scene in the late 1980s, when there was a focus on Beta carotene, the red-orange pigment found in orange, dark yellow, and red fruits and vegetables that converts to vitamin A.

Carrots, a root vegetable, are especially plentiful in the spring and relatively low-cost compared to other vegetables. Think of how often carrots are the base of a dish and add depth of flavor. They are fabulous on their own, and a bit of tarragon adds another taste level!

Be sure to pat them completely dry after rinsing, or they will turn out mushy and not al dente.

Roasted Carrots with Tarragon

Ingredients:

4-6 medium carrots with stem partially left on

1-2 tsp olive oil

Kosher salt

Directions:

1. Peel carrots, rinse, and pat dry.
2. Toss with olive oil and kosher salt. Place on roasting pan and bake in a 400 degree oven for 10-15 minutes.
3. Sprinkle fresh tarragon over carrots and bake for another 5 minutes or until fork tender.

Sugar snap peas are the final vegetable on the menu today. To keep them crisp and bright green, cook quickly until tender-crisp and serve immediately. Avoid adding baking soda to preserve the color; it will yield a mushy product unworthy of this spring gem!

Sauteed Sugar Snap Peas

1 pound of sugar snap peas, washed and strings removed

2-3 T. olive oil

1. Add olive oil to a medium saute pan and add snow peas, saute for 5-8 minutes over medium high heat, stirring frequently, until fork tender.
2. Remove from heat and season with salt and pepper.

Remember to choose a variety foods in taste, color, flavor and texture, and you’ll stay on the path to wellness.