April Showers Brings May Flowers!

May is here and every year it brings with it the beautiful colors and smells of summer that we see in the blooming flowers. Did you know that a berry is a fruit produced from the ovary of a single flower? The outer wall of the ovary eventually develops into the sweet, juicy part that we can eat. So, what foods come from these beautiful, budding flowers? It may come to no surprise that blueberries, raspberries and strawberries were all flowers at one point. However, there's a whole list of delicious foods that actually are flowers themselves. These foods are edible flowers because they provide leaves, stems, flowers or roots which are safe to eat. Can you guess? These include artichokes, broccoli, cauliflower, squash, asparagus and carrots. Who knew you were actually eating beautiful bouquets?! 

Benefits of Fruits and Veggies:

-Folate: Helps reduce a woman's risk of having a child with brain or neural tube defects such as cerebral palsy and spina bifida. Asparagus and artichoke both contain great sources of folate.
-Vitamin A: Keeps eyes and skin healthy and protects against infections. Carrots are full of Vitamin A.
-Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy. Broccoli and cauliflower are a great way to get your daily dose of Vitamin C!
-Fiber: Berries, like raspberries and blueberries, as well as whole grains are a great source of fiber. Diets rich in fiber are shown to have many health benefits including gastrointestinal health and decreasing one's risk of getting coronary heart disease. 
-Variety: In addition to the health benefits that fruits and vegetables bring, another advantage is the variety they provide. Variety of textures, colors and of course flavors that will make your belly happy!
-Convenience: Whether they're fresh, frozen, canned or dried, fruits and veggies are nutritious in any form and ready to eat.

Simple Snack Fixes:

-Give your PB&J a makeover by substituting freshly cut strawberries in place of the jelly. Toast the bread before adding the peanut butter and strawberries if you want a warm, creamy version.
-Top with plain Greek yogurt with fresh or frozen blueberries and drizzle with agave nectar or honey for a sweet treat.
-Mash cauliflower in place of mashed potatoes for a unique flower-based side dish.
-Blend 1 cup mixed berries with 10 ounces of unsweetened almond milk for an easy and filling snack.

Looking for other ways to incorporate these edible flowers? Check out the recipes below! 

Carrot Veggie Fries

Source: Hy-Vee Balance May 2017

All you need:

Hy-Vee nonstick cooking spray

5 cups carrots, cut into sticks

1 tbsp Hy-Vee Select extra virgin olive oil

1 tsp no-salt seasoning blend

1 tsp finely chopped fresh parsley, optional

Hot chile pepper sauce, optional

All you do:

1. Grease a wire rack with nonstick cooking spray and place on a large rimmed baking pan. Preheat oven to 425 degrees Fahrenheit.

2. Toss vegetables with olive oil and seasoning; blend in a large bowl. Place onto prepared baking pan. 

3. Bake for 20 minutes or until beginning to brown. Sprinkle fries with parsley and serve with hot chile pepper sauce, if desired. 

Creamy Broccoli-Basil Soup

Source: Hy-Vee Seasons Health 2015

All you need:

2 tsp Hy-Vee Select olive oil

3/4 cup finely chopped onion

1 stalk celery, finely chopped

4 cups chopped fresh broccoli

1 medium Yukon gold potato, peeled and cubed

2 1/2 cups Hy-Vee reduced-sodium chicken broth

1 tsp Hy-Vee garlic powder

1/2 tsp Hy-Vee ground nutmeg

1/2 cup lightly packed fresh basil leaves

Hy-Vee salt, to taste

1/4 cup Hy-Vee Select crumbled feta cheese

Additional basil leaves, for garnish

All you do:

1. In a large pot, heat oil over medium heat; add onion and celery. Cook and stir for 3 to 4 minutes or until onion is softened. 

2. Add broccoli and potato. Stir in broth, garlic powder and nutmeg. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes or until vegetables are tender. 

3. Remove from heat; let cool slightly. Stir in 1/2 cup basil leaves. 

4. Transfer mixture in batches to a blender. Cover and blend until smooth. Return soup to pot and heat gently until ready to serve. 

5. Season to taste with salt. Serve topped with feta cheese. If desired, garnish with basil leaves.

Artichoke-Stuffed Chicken with Tomato Marinara Sauce 

Source: Hy-Vee Seasons Summer 2011

All you need:

1/2 (8oz) pkg fresh mozzarella cheese (4oz total)

1/4 cup Hy-Vee grated Parmesan cheese

1/2 cup chopped canned artichoke hearts, drained

1 tbsp chopped fresh basil

2 tsp chopped fresh oregano

1/4 tsp Hy-Vee salt

6 medium Hy-Vee boneless, skinless chicken breasts (about 3 lbs)

1 jar of marinara sauce of your choice (dietitian tip: use one that has less than 5 grams of sugar per serving, such as the Classico Riserva Marinara, which you can find in aisle 3)

All you do:

1. Preheat grill to medium heat.

2. For stuffing, combine mozzarella cheese, Parmesan cheese, artichokes, basil, oregano and salt; set aside.

3. Place each chicken breast halfway between two pieces of plastic wrap. Working from the center to edges, pound lightly with flat side of a meat mallet to a 1/8-inch thickness. Remove plastic wrap.

4. Spread a generous 2 tablespoons stuffing on chicken. Fold in sides of each chicken breast; roll up jelly-roll style pressing edges to seal. Fasten with wooden toothpicks.

5. Place chicken on grill rack. Cover and grill 20 to 25 minutes or until internal temperature of chicken reaches 170 degrees, turning once halfway through grilling.

6. Serve with warmed marinara sauce or make your own marinara sauce using the recipe on this link: https://www.hy-vee.com/meal-solutions/recipes/Fresh-Tomato-Marinara-Sauce-R6690.aspx. 

-Dietitian Amanda