I love trying new foods in the spring. Whether I am going to farmers markets, growing them in my garden, or buying them in a store, it is a great time to expand my palate. Here are a few that I have tried recently. Chef Nancy always encourages me to make one big meal and then eat from it during the week so you do not have to cook every night. Great idea, give it a try this week! 

Broccoli Sprouts: These are a part of the brassica family. They contain sulforaphane, which is a naturally occurring phytochemical that enhances the cancer protective capacity of cells. ½ cup of sprouts equals the same health benefits as approximately 3 cups of broccoli!

Green chard and kale : These greens have impressive health benefits. They have in them Vitamin K, A, C, magnesium, potassium, iron, fiber, and B Vitamins just to say a few!

Leeks: Don’t just eat onions, try some leeks, shallots and scallions. Since they belong to a vegetable family called the Allium vegetables, they have related health benefits too. Consuming these vegetables at least two times a week is associated with a reduced risk of prostate and colon cancer. 

Quinoa: Some of the biggest health benefits of quinoa are that it has a well balanced amino acid profile. This means that you do not need to worry about eating a complimentary food with it in order to form complete proteins. Eaten by itself, you will be sure to get the nutrients you need. On top of that, it is also a very good source of manganese, magnesium, iron, copper and phosphorous. Nutritionally speaking, ½ cup of raw quinoa will provide you with about 310 calories, 11 grams of protein, 5 grams of fat, 60 grams of carbohydrates and 5 grams of fiber.