Spring brings fresh, seasonal veggies! - ONIE Project

Spring brings fresh, seasonal veggies!

Posted by ONIE Project on 04/14/2016

Fresh veggies from the farmer's market

Spring Vegetables

The 2015 Dietary Guidelines for Americans recommend eating a variety of vegetables.(1) There is no better time to begin this habit like the spring and summer when there are plenty of fresh, seasonal vegetables available. Veggies add important vitamins and minerals to your diet without adding fat, cholesterol, or extra sodium.

Over the next few weeks, ONIE is going to feature Oklahoma-grown seasonal vegetables and bedding plants. To kick us off, this week we are featuring Oklahoma-grown asparagus and broccoli. These veggies can be prepared in the microwave, quickly and easily. Just steam and serve!

Fresh asparagus from the farmer's market


       Vitamins and minerals

  • Asparagus is packed with potassium, fiber, and vitamin B6! Bonus!


  • Simply sprinkle water on it and place on 4 damp paper towels. Roll up the asparagus in the dampened towel. Place in the microwave, seam side down, and cook on high 3 to 4 minutes.  It’s this simple!

Fresh broccoli from the farmer's market


Vitamins and minerals

  • Broccoli is loaded with vitamin C and is a good source of Vitamin A, Vitamin B-6, magnesium, and fiber.


  • Chop the crown into 1 to 1 1/2 inch pieces. Place the chopped broccoli, ¼ tsp of garlic powder, 1 tsp of water, and ½ tsp of olive oil in a microwave safe bowl, cover, and cook on high for 2 to 3 minutes. If you choose to cut the broccoli into smaller pieces, reduce the cooking time.

Many Oklahoma farmers markets accept SNAP benefits. You can taste the difference when you choose locally, grown produce. Click on this link to learn where and how to redeem your benefits at an Oklahoma farmers market. 

Next week, we will feature different varieties of lettuce, all Oklahoma grown and available in local farmers’ markets. 


Microwave safe plastic bowls contain a label such as for “microwave oven use” or contain an image of a microwave. When in doubt, glass and ceramic dishes are a safe option.

From the ONIE Project Team

 ONIE Project

1. United States Department of Agriculture. (2015). 2015-2020 Dietary guidelines for Americans (8th ed.) Retrieved January 5, 2016 from http://health.gov/dietaryguidelines/2015/guidelines/.



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