In the spring, the consumption of vitamins increases, and the income decreases. To replenish their supplies, lean on the first greens.

Casting in the garden: 5 super-healthy spring herbs to include in your diet

1. Cheremsha

She is a wild garlic.First of all, it is rich in vitamin C - the main vitamin of vigor, and also contains a record amount of phytoncides.It has bactericidal properties, stimulates the work of the heart, improves metabolism, strengthens the immune system . 

On a note. With wild garlic you can cook an unusual spring salad. You will need 100 g of wild garlic and arugula leaves, ½ head of iceberg lettuce, 1 avocado, 200 g of peeled shrimp, juice of half a lemon, 4 table. spoons of olive oil, 1 tsp. a spoonful of liquid honey, salt and black pepper to taste. Wash and tear leaves of arugula and wild garlic. Iceberg lettuce cut into strips. Cut the avocado pulp into slices and pour over 1 table. a spoonful of lemon juice. Boil shrimp, put on a sieve, cool. Mix greens, avocado and shrimp components, salt and pepper. Separately, prepare the sauce: mix honey well, mix with 1 table. spoonful of lemon and olive oil. Pour dressing over salad and mix.

2. Nettle

How rich is nettle? Yes to many! It contains antioxidants (carotenoids and vitamin C ), is a good source of minerals (iron, potassium and magnesium), and is high in fiber. In addition, this weed has anti-inflammatory and antibacterial effects, increases the level of hemoglobin in the blood, charges the body with vigor and energy (not recommended for those prone to thrombosis and increased blood clotting). 

On a note. Nettle leaves can be used to make cream soup. It will take 400 g of nettle, 100 g of dill, 500 ml of broth, 3 potatoes, 300 ml of cream, ½ leek, 2 table. tablespoons olive oil, salt and black pepper to taste. Cut the leek into thin slices, fry in oil. Peel the potatoes, boil until half cooked and add to the broth along with the onions. Boil 7-10 min. Wash the nettle and dill, chop, transfer to a saucepan with broth. Boil 5 minutes after boiling. Pour in the cream and bring to a boil. Remove from heat, grind with a blender. Salt and pepper. 

3. Coriander 

The main value of coriander (aka cilantro) is fresh leaves. Their nutritional value is determined not only by taste and aroma, but also by the high content of vitamins C, B1, B2, carotene, and rutin.Add them to salads, sauces, soups, meat and fish dishes. And when its fruits ripen in late August - early September, collect them, wash them, let the water drain, roll in powdered sugar and dry in the oven. You can eat such a delicacy instead of sweets or decorate cakes and pastries: it will be both tasty and healthy, and most importantly, original! Such a dragee not only invigorates, but also eliminates bad breath . 

On a note. Finely chop cilantro, parsley, dill, green onion feathers and mix with fork-mashed tuna, saury, sardines or salmon. Boil it in its uniform, cut it in half, make a small depression in each half, salt and pepper and then put the filling with herbs inside. Or you can mix greens with cheese and stuff tomatoes with it: cut off the top of the tomatoes and take out the middle with a spoon.

4. burdock

It seems that there is nothing more useless than a large burdock (such is its official name), but meanwhile it is not so simple! Burdock leaves contain a lot of vitamin C and vitamin A precursors - carotenoids,and burdock roots are 34% composed of inulin polysaccharide, flavonoids and tannins. There is a lot of essential oil in both tops and roots, and in seeds it is generally an incredible amount - up to 20%. 

The young leaves and stems of the first-year plant (burdock) are boiled and fried like vegetables and used to make soups. Its leaves are really tasty, but the pubescence spoils the whole thing a little - when boiled, they turn out to be somewhat rough: pick them as young as possible and chop them harder! 

If the dried roots of burdock (large burdock) are pre-roasted and then chopped, you will get coffee no worse than from chicory!

Young petioles taste even better. They are more fleshy and juicy, but it is better to remove the harsh skin of the lower part of the petiole. Petioles can be seasoned with soup, and boiled ones can be used as a side dish. 

On a note. Try making spring soup. Boil until tender diced potatoes (200 g) and rice (40 g). Add finely chopped young burdock leaves (300 g) and sautéed onion (80 g) to the soup, cook for 10-15 minutes, salt and pepper to taste and serve immediately so that the vitamins do not collapse. Sprinkle with dill and parsley. You can add sour cream!

5. Dandelion

Decorate your table with medicinal dandelions, but not in the form of bouquets, but as delicious dishes. Young leaves of this medicinal plant and dietary product are a real storehouse of vitamins and minerals. They help normalize blood pressure , improve digestion and metabolism, gout and rheumatism. Carotene - provitamin A in them more than in carrots. There are a lot of B vitamins in dandelion, which sharpen attention, have a beneficial effect on blood formation and the nervous system (calm and promote deep sleep). There is also vitamin C in this plant, which strengthens the immune system and energizes us. 

On a note. Young leaves and roots of dandelions are harvested before flowering. From the leaves you can prepare a vitamin salad. Take 100 g of young dandelion leaves, 50 g of green onions, 25 g of dill, parsley, cilantro and other herbs, 50 g of spinach, hard-boiled egg. Soak dandelion leaves for half an hour in cold salted water, so as not to be bitter, cut. Finely chop the rest of the greens and the egg. Mix and season to taste with vegetable oil, sour cream or natural yogurt.