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Hello Spring Season, Goodbye Winter Blues!


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As spring quickly approaches, your body rejuvenates and gives your mind and body both strength and power. The spring quickly begins nursing your body back into a healthy state, making winter blues a part of the past. Two ways to take advantage of the new season are to take advantage of the sun and of the new crops in season.

1.      Take advantage of the sun:

  •  Vitamin D: The body makes vitamin D when it is exposed to the Ultraviolet B (UVB) rays of the sun. The Vitamin D Council recommends 20-30 minutes (be careful not to burn) of sunlight exposure each day. Vitamin D aids in the body in the absorption and utilization of calcium, and consequently, adequate vitamin D is both helpful and necessary for healthy bones.
  •  Serotonin: Light causes an increase in the body’s production of Serotonin while darkness and overcast weather cause the depletion of serotonin, which is especially observed during the winter months. Light therapy was discovered by the National Institute of Health (NIH) in 1984 as a successful treatment of a special type of depression in the winter called Seasonal Affective Disorder (SAD). In treatment, light is used to regulate hormones which cause depressive mood disorders with using bright lights.
 2.      Early spring crops in season:
Recipe for Vegetarian Steamed Dumplings:

Ingredients

  • 1/2 pound firm tofu
  • 1/2 cup coarsely grated carrots
  • 1/2 cup shredded Napa cabbage
  • 2 tablespoons finely chopped red pepper
  • 2 tablespoons finely chopped scallions
  • 2 teaspoons finely minced fresh ginger
  • 1 tablespoon chopped cilantro leaves
  • 1 tablespoon soy sauce
  • 1 tablespoon hoisin sauce
  • 2 teaspoons sesame oil
  • 1 egg, lightly beaten
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • Bowl of water, plus additional water for steamer
  • 35 to 40 small wonton wrappers
  • Non-stick vegetable spray, for the steamer

Directions

1.      Preheat the oven to 200 degrees F.
2.      Cut the tofu in half horizontally and lay between layers of paper towels. Place on a plate, top with another plate, and place a weight on top (a 14-ounce can of vegetables works well). Let stand 20 minutes. After 20 minutes, cut the tofu into 1/4-inch cubes and place in a large mixing bowl. Add the carrots, cabbage, red pepper, scallions, ginger, cilantro, soy sauce, hoisin, sesame oil, egg, salt, and pepper. Lightly stir to combine.
3.      To form the dumplings, remove 1 wonton wrapper from the package, covering the others with a damp cloth. Brush the edges of the wrapper lightly with water. Place 1/2 rounded teaspoon of the tofu mixture in the center of the wrapper. Shape as desired. Set on a sheet pan and cover with a damp cloth. Repeat procedure until all of the filling is gone.
4.      Using a steaming apparatus of your choice, bring 1/4 to 1/2-inch of water to a simmer over medium heat. Spray the steamer's surface lightly with the non-stick vegetable spray to prevent sticking. Place as many dumplings as will fit into a steamer, without touching each other. Cover and steam for 10 to 12 minutes over medium heat. Remove the dumplings from the steamer to a heatproof platter and place in oven to keep warm. Repeat until all dumplings are cooked.

Edible Nutrition Intern, Neda Kashanian

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