health guides

Flash in the pan

All of these delicate spring vegetables make easy dinners when flash sautéed—cooked briefly in a saucepan heated to medium-high—in a small amount of olive oil, then simply seasoned with salt and pepper for a great side dish. If you want to get a bit more creative add sesame seeds, fresh herbs, or garlic.

For a complete meal, add slivered cooked chicken, cooked shrimp, or diced tofu. When adding these extras, be sure not to overcook the vegetables so they keep a bright colour and a trace of their crispness. Serve the stir-fry alone or over a bed of a flavourful whole grains, such as brown rice or quinoa, or whole-wheat couscous.

Helpful hint

The only kitchen rule: Make sure that the harder vegetables are added earlier and all together. For example, asparagus, peppers, and onions will cook in about the same time. If you decide to use something soft, like tomatoes, add them at the end of the cooking process to preserve the natural character of the vegetable.

Serve your stir-fry with a salad

Spring fruits such as apricots and berries are incredible when tossed into a baby field greens salad with extra virgin olive oil and raspberry or balsamic vinegar. Throw in some walnuts or pecans and crumbled blue cheese for a salad that you will crave in all four seasons.

Best bets for the season

• Sugar snap peas
• Vidalia onions
• Asparagus
• Artichokes
• Baby lettuces
• Mango
• Pineapple
• Chives
• Rhubarb
• Spinach
• Greens
• New potatoes
• Fennel