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Savor Spring with Sauteed Spring Vegetables

Green Vegetables to Sautee for Spring

Choosing produce in-season allows you to get the most flavor and nutritional bang for your buck.  These sautéed Spring vegetables can easily serve as a health supportive, and colorful addition to any meal, or even on their own. Pair with cooked quinoa for a quinoa-vegetable pilaf, or roll with red cabbage leaves with a lemon-tahini dressing for a refreshing wrap.  

One of our favorite things about this recipe is how versatile it is. Take a walk through your local Farmer’s Market and add, or substitute, the Spring produce calling your name. In fact, a saute is a great way to try new vegetables — start with a small amount and see how you like it.

Here’s a list of what is in season right now that you can try in your Sauteed Spring Vegetables: Asparagus, beets, beet greens, cabbage, garlic scapes, peas, scallions, spinach, summer squash, Swiss chard, and turnip greens.

Looking for more clean-eating recipes? Check out our BlumKitchen Recipe Book.  Created in our test kitchen, our recipes are free of gluten, dairy, corn, soy and egg to support your anti-inflammatory eating style. Further, BlumKitchen recipes are designed to reduce inflammation, support your thyroid, improve your liver’s detoxification function and heal your gut. 

Bon Apetite!

Sautéed Spring Vegetables

Servings: 8

Serving Size: 2 cups

Ingredients

  • 5 tbsp extra virgin olive oil
  • 1 lb yellow onion, peeled, medium diced
  • ½ lb leeks, white and lite green portion only, cut in half lengthwise, thinly sliced on bias, washed after sliced
  • 5 cloves garlic, peeled, minced
  • 1 tbsp fresh ginger root, peeled, minced
  • 1.5 lbs zucchini with skin, ends trimmed, cut in half lengthwise, sliced into ½-inch thick half moons
  • 1 lb broccoli florets, tough stems removed, cut into 1-inch pieces, blanched
  • 1.5 lbs bok choy, leaves and stems separated, leaves rough chopped, stems sliced on bias into ½-inch thick pieces
  • ½ lb sugar snap peas
  • 1 tsp salt
  • ¼ tsp ground black pepper

Directions

  1. Fill a medium saucepan ¾ full with water.  Bring to a boil.  Reduce heat to a simmer.
  2. In small batches, add the broccoli carefully into the water until it turns bright green and is just fork tender.  With a slotted spoon, transfer the broccoli from the simmering water, to a colander in the sink, running under cold water until broccoli is completely cooled.  
  3. Blanch the sugar snap peas similarly to the broccoli.
  4. Heat the olive oil in a large heavy bottomed skillet over medium heat.  Add the onion and leeks and sauté until just caramelized, about 4 minutes.  
  5. Add the garlic, ginger, zucchini, and bok choy stems and cook another 2 minutes until just tender.  
  6. Add the blanched broccoli florets, blanched sugar snap peas, bok choy leaves, salt, and pepper, and stir to combine until vegetables are warmed through and bok choy leaves are just wilted, about 2 minutes.  

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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