Delightfully Healthy! Springing Forward

Days are finally getting warmer, and snow is slowly starting to melt. Long, dark days are behind us, and sunny days are ahead. Spring is the time for growth and life, with more variety of produce becoming available. The clocks are springing forward, and so are we!

Asparagus is one of Spring’s most popular vegetables. Asparagus is part of the Asparagaceae family, and their crunchy stalks burst with flavor, especially when roasted or grilled. This vegetable is full of nutrients, such as vitamin A, C, E, and K. Vitamin A is important for eyesight. Vitamin C and E are antioxidants that help increase immunity. Vitamin K is vital for clotting blood. Asparagus is very low in calories (about 20 calories per five stalks) and provides lots of cancer-fighting antioxidants.

Brussels Sprouts are another delicious vegetable that is very versatile. These sprouts are named after Brussels, Belgium, where it is believed they were first cultivated in the 16th century. They are part of the Brassica oleracea family, including broccoli, cauliflower, cabbage, kale, and collard greens. This cruciferous vegetable contains vitamin K and C and also a good source of folate, fiber, and antioxidants. Folate helps create new red blood cells. This vegetable can be roasted, boiled, steamed, or enjoyed raw and shaved into salads.

Red Bartlett Pears are a versatile fruit and can replace apples in a lot of dishes. Pears are part of the Rosaceae family, which includes apples, peaches, and apricots. Bartlett Pears contain high amounts of vitamin C, magnesium, potassium, and lots of fiber. In fact, one Bartlett pear has more fiber than a cup of kale! Fiber is beneficial to the diet because it maintains blood sugar levels, promotes fullness longer, and is heart-healthy!

These three types of produce combine lots of different flavors, textures, and aromas that complement almost any meal and add extra nutrition to them. You can roast asparagus or Brussels sprouts, or add them to eggs, soups, casseroles, or roast them with a little lemon and spices to make a yummy side dish. Pears are a great replacement for apples, so you can bake them in pies, roast them with pork, or even poach them for a yummy dessert. Here are a few recipes to try!

Asparagus Breakfast Wraps

Photo and recipe adapted from

6 servings


1 lb asparagus
6 large eggs
3 medium Roma tomatoes
Salt and pepper, to taste
Non-stick spray
6 small size fajita flour tortillas
4.5 oz Swiss cheese
1 tsp butter
Garlic powder, to taste


1. Rinse the asparagus and trim 1″ – 1½″ off of the bottom to remove the hard, fibrous ends. The woody fibers in the bottom will not soften with cooking and are not pleasant to eat.

2. Place the washed and trimmed asparagus in a large skillet with about 1 cup of water (enough water so that the asparagus are half-submerged when lying flat). Bring the water up to a boil over medium-high heat. Simmer the asparagus until they are tender but not mushy and are still bright green (about 5-10 minutes). Use a fork to test their tenderness. If you have a lid for your skillet, use it to trap the steam, and they will cook faster.

3. Pour off any excess water from the asparagus and season with 1 tsp of butter, a dash of salt, pepper, and garlic powder. I just use a very light sprinkling of each, about a ¼ tsp. Gently stir the asparagus to distribute the seasoning.

4. While the asparagus is cooking, cook the egg to your liking. Salt and pepper the egg if preferred.

5. Build the wrap by placing four asparagus in the center of the tortilla, then topping with .75 oz of Swiss, the cooked egg, and ½ of a Roma tomato, sliced. Fold both sides of the tortilla in toward the center, one side overlapping the other. Place the folded wrap back into the hot skillet where you cooked the egg, placing the folded side down. Cook the wrap until the tortilla is browned and crispy on both sides. This will also seal the wraps closed.

Serving: 1 Serving
Calories: 289
Carbohydrates: 21.62g
Protein: 16.8g
Fat: 15.23g
Sodium: 495.08mg
Fiber: 3.17g

Brussels Sprouts w/Pear, Blue Cheese & Walnuts

Photo and recipe adapted from

Serves 4


2 T walnuts, chopped
1 lb Brussels sprouts, halved
½ cup blue cheese crumbles
1 tsp lemon juice
2 T olive oil
pinch salt and pepper
2 Red Bartlett pears, sliced & chopped


1. Heat walnuts in a large skillet over medium heat until slightly toasted. Set aside.

2. Heat oil in a large skillet over medium heat.

3. Add Brussel sprouts and season with salt and pepper to taste. Without stirring, cook covered for about 7 minutes.

4. Uncover and add walnuts, pears, and lemon juice, stirring to reveal the caramelized Brussel sprouts. Continue cooking for about 3 more minutes.

5. Take off of heat and add blue cheese crumbles. Serve warm.

Serving: 1 Serving
Calories: 253
Carbohydrates: 24g
Protein: 8g
Fat: 15g
Saturated Fat: 4g
Cholesterol: 12mg
Sodium: 264mg
Potassium: 609mg
Fiber: 7g
Sugar: 11g
Vitamin A: 1005IU
Vitamin C: 100.7mg
Calcium: 150mg
Iron: 1.9mg