March is National Nutrition Month, making it a great time to check in with how your overall nutrition has been lately! This year’s theme is “Fuel For the Future” and encourages eating with the environment in mind by engaging in practices such as consuming in-season produce, planning your meals to minimize food waste, and enjoying more plant-based foods. While sustainability and nutrition are our top priorities year-round, we wanted to take a moment at the start of Nutrition Month to highlight 7 ingredients on our upcoming spring menu. 

Celeriac

Why we love it: celeriac, otherwise known as celery root, is just that - a variety of celery plant that is cultivated for its edible bulb. Similar to other root vegetables such as carrots and radishes, celeriac can be enjoyed raw or cooked. It has a mild celery taste that becomes sweeter when roasted. Since roots provide energy to the growing plant, they tend to be higher in carbohydrates than their above-ground counterparts. However, celeriac is considered a low-glycemic index food when eaten raw, meaning that those carbohydrates will produce a low and slow rise in blood glucose levels. Per 100g serving, raw celeriac contains 42 calories, 1.5g protein, 9.2g carbohydrates (including 1.8g of fiber), and negligible amounts of fat. Celeriac is a great source of Vitamin K, which plays an important role in creating healthy bone tissue and the process of blood clotting. This fat-soluble vitamin assists with making proteins (such as prothrombin and osteocalcin) that are necessary for these functions. 

Find it in: Celeriac Remoulade Pasta Salad, Sweet and Smoky Milo Salad

Peas

Why we love them: fresh and sweet with a pop of color, peas might be one of the first ingredients that comes to mind when you think of spring. Peas are a unique vegetable due to their high protein and fiber content. Depending on their form, peas can be considered either a starchy or non-starchy vegetable (hint: shelled peas are considered a starchy vegetable!) The presence of a fibrous edible pod, as is the case with snow peas and sugar snap peas, keeps the carbohydrate content low at 5g per 1 cup serving, including 1.6g from fiber. Per 1 cup serving, shelled peas contain 134 calories, 25g carbohydrates (including almost 9g of fiber!), 8.6g protein, and 0.4g fat. Shelled peas are also excellent sources of many micronutrients, including vitamins A, C, K, and many B vitamins.

Find it in: Saffron & Mushroom Risotto, Golden Tahini Salad 

Mango

Why we love it: mango is a tropical stone fruit with a versatile flavor and texture that lends itself well to both sweet and savory dishes. Mango is composed of mostly carbohydrates and water, with very little fat and protein. Indicative of its vibrant yellow-orange flesh, mango is a great source of Vitamin A. It also contains high levels of Vitamin C and is a good source of dietary fiber.

Find it in: Mango Coconut Oat Bar, Mango Chia Pudding Cup, Tropical Mango Salad, Mango and Coconut Rice Bowl 

Sea Lettuce

Why we love it: sea lettuce is technically an algae that grows in thin leaves resembling lettuce. Sea lettuce is described as having a slightly bitter flavor similar to sorrel, with a mild umami oceanic taste. The nutrient composition of sea lettuce makes it a great addition to all diets. Those who follow a plant-based diet can find this ingredient particularly beneficial, as it provides many nutrients such as calcium, iron, and B12 that can otherwise be challenging to consume adequate portions of. We partner with Blue Evolution for our sea lettuce, and value their commitment to sustainability. 

Find it in: Lemongrass Lettuce Cups and Coriander Quinoa Stir-Fry (West Coast Menu only)

Turnip

Why we love it: turnip is another type of root vegetable that we’ll be featuring in several different upcoming dishes. While turnips can be eaten raw or cooked, they are most frequently consumed using the latter method, as roasting turnips tends to develop their slightly spicy flavor into a sweeter and more nutty version of the vegetable. Nutritionally, turnips are a relatively low-calorie vegetable containing 34 calories per 1 cup of cubed, cooked turnip. This serving size provides 8g of carbohydrates, 1 gram of protein, and is almost entirely fat-free. Turnips are a good source of dietary fiber and Vitamin C, while also providing small amounts of many other micronutrients. 

Find it in: Coriander Quinoa Stir-Fry (West Coast Menu only), Japanese Carrot Curry, Ras el Hanout Roasted Turnip & Radish Salad

Artichoke

Why we love it: As a variety of the thistle species cultivated as food,, this spring vegetable is near and dear to our hearts year-round. Their unique flavor can be described as slightly nutty and herbaceous. Unlike other vegetables we’ve covered, artichokes must be properly prepared and are typically cooked to remove thorny tips and tough exterior leaves before enjoying in a meal or on its own. Artichokes are commonly cited as a superfood due to their rich nutrient composition. Just one medium-sized artichoke provides 7g fiber and 3.5g of protein, and is a good source of potassium, magnesium, manganese, as well as Vitamins C, K, and B9 (folate). Some of the fiber found in globe artichokes comes from a type of prebiotic soluble fiber. Prebiotics are important to overall gut health as they help to feed the beneficial bacteria colonies within the colon. 

Find it in: Roasted Artichoke Scampi, Spinach Artichoke Dip, Chimichurri Pasta Bowl

Carrot

Why we love it: carrots are a super versatile and nutritious root vegetable that are as delicious in desserts as they are in more savory meals - around here, we love to use them in both types of dishes! Comparable to other root vegetables, carrots are a low-glycemic index food that are mostly water and carbohydrates. Per 100g serving, cooked carrots contain 90 calories, 8g of carbohydrates (with 3 grams attributed to dietary fiber), and less than 1 gram  of fat and protein combined. While carrots can be found in a variety of colors, all carrots are high in beta carotene, which typically gives carrots its characteristic orange hue. In the body, beta carotene acts as both a precursor for Vitamin A and has roles as an antioxidant. 

Find it in: Deconstructed Carrot Cake Toast, Harissa Roasted Carrot Salad, Japanese Carrot Curry, Apple Beet and Carrot Slaw, 24 Carrot Gold Muffin 

We hope you enjoy all of the flavors and ingredients our spring menu has to offer. Happy Nutrition Month!