Say hello to the new season and learn more about health with these 5 healthy spring eating tips, including top spring vegetables and cooking inspiration for light spring recipes.
When the first blooms appear on the fruit trees and buds emerge from the ground, it’s time to celebrate the best of fresh spring produce. Yes, you can now look beyond the canned and frozen products available during the winter and switch to all things fresh and delicious. Say goodbye to winter-warming foods like soups and stews and say hello to crisp, cool, colorful foods like salads and light, vegetable-based entrees that take advantage of the best qualities of spring vegetables. Not only is this seasonal shift in eating patterns delicious, it can also enhance your health, as eating more vegetables has many benefits, including lowering the risk of heart disease, certain types of cancer, type 2 diabetes, and obesity. That’s why, according to the USDA, you should consume 2 – 3 cups of these healthy plant-based foods every day. So dive into the season with these 5 healthy spring eating tips and my collection of spring recipes.
5 Healthy Eating Tips for Spring
1. Buying and Planning
This time of year, you’ll find more seasonal produce waiting for you, such as radishes, herbs, leafy greens, peas, asparagus, artichokes, citrus and strawberries. Once you’ve stocked your refrigerator with produce, plan to use more perishable vegetables first, such as lettuce, leafy greens, herbs, broccoli, and peas. Use sturdier produce such as carrots, radishes and potatoes later in the week. Check out this gorgeous recipe for Little Gem Pea Salad with Lemon and Dill made with spring produce for inspiration.
2. Start the day with spring vegetables
Did you know that in many cultures, such as Japan and the Mediterranean, people enjoy eating vegetables for breakfast? Yes! This is a great way to add more tender spring vegetables, such as carrots, artichokes, and leafy greens. Try sautéing asparagus with black beans in a whole-wheat roll, slicing spring radishes on toast (just like the Dutch do), or enjoying a breakfast sandwich with early tomatoes, herbs and baby lettuce.
3. Pack up your spring veggies to go!
Nothing says freshness and health for spring snack time like a box of fresh, crunchy veggies. Try crunchy radish, broccoli and cauliflower florets, asparagus and snow peas with your favorite dipping sauce. Enjoy dipped veggies in lunchboxes (young and old), picnics, hikes and potlucks. Try this delicious classic vegan artichoke dip for a healthy dip.
4. Enjoy a delicious spring entree salad for lunch
Follow these steps to whip up a heavenly plant-based spring lunch salad packed with the nutrients you need to keep you satisfied until dinner:
- Line a plate (or meal prep container) with dark green leaves such as kale, chard, spinach, or lettuce.
- Top with ½ cup canned beans, such as chickpeas, kidney beans, cannellini beans, or black beans.
- Top with 3 – 4 of your favorite vegetable toppings, such as peas, julienned carrot sticks, and scallions.
- Sprinkle with 1-2 tablespoons chopped nuts or seeds such as almonds, pistachios, walnuts, or sunflower seeds for added flavor, crunch, and health.
- Add sweetness with 1/4 cup of spring fruit, such as sliced strawberries, mango, and grapefruit.
- Drizzle with 1-2 teaspoons extra virgin olive oil and a squeeze of lemon juice.
- Make the most of this balanced meal packed with slow-digesting carbohydrates, protein, healthy fats, vitamins, minerals and antioxidants that will last you until dinner.
5. Paint your dinner plate spring colors
Indulge in spring vegetables with your favorite entrees for dinner! Try grilling (or roasting) vegetables such as cabbage wedges, asparagus or scallions in a little olive oil. Make a light vegetarian-based meal, such as beet and bean pasta or asparagus quiche. Serve with a cool vegetable-grain salad, such as radish salad, kale quinoa salad, or brown rice salad.
Top 10 Healthy Spring Recipes
Try these lovely light recipes filled with the cool, gorgeous flavors of spring.
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