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Southwest Florida’s Christmas Station

12 Spring Superfoods, From Leeks to Beets

This cruciferous veggie is packed with important nutrients, including B vitamins, manganese, omega-3 fatty acids and vitamin K. One cup provides about 25 calories and 10 percent of your daily fiber, so use it to replace more high-calorie choices, say registered dietitian siblings Tammy Lakatos Shames and Elysse Lakatos, authors of “The Nutrition Twins’ Veggie Cure.” They recommend subbing cauliflower for rice or mashed potatoes, or digging into a healthy cauliflower casserole. One cup of cooked beets contains about 60 calories, along with decent amounts of potassium, vitamin C, fiber, magnesium and iron. It’s tasty, nutritious and easy to prepare, says Dreena Burton, author of “Let Them Eat Vegan!” and other plant-based cookbooks. Kefir is a good source of calcium and potassium, and there are 10.5 grams of protein in a 100-calorie nonfat serving.

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