Spring Produce Delivers a Wellness Boost!
Bounty of Spring
With the arrival of spring and longer days that beckon time outdoors, I find myself eagerly awaiting the arrival of local produce.
I’ve marked my calendar for the first farmer’s market and delight in pouring over recipes that honor the first arrivals of spring. Early peas, crisp asparagus, tender spinach, crisp young carrots, and sweet strawberries occupy my thoughts as I anticipate the brightness of colors, the intensity of flavors, and the variety of textures perfectly blended into a satisfying meal.
Increase your produce for enhanced wellness
As a nutritionist, I am often asked about the “one” thing people can do to improve their health. Without hesitation, increasing produce tops my list. For many, this can feel like an overwhelming task, but when given the multitude of health benefits, the payoff may well be worth the effort.
Increasing produce has compelling evidence to suggest it can:
protect against cancer,
reduce the risk of cardiovascular disease,
lower blood pressure,
improve insulin resistance,
improve GI health,
and help to maintain eye health, to name a few.
Creating a weekly meal plan is the first step for overcoming overwhelm in the kitchen.
If this is your initial foray into meal prep, with the goal of increasing produce, keep it simple. Plan for three solid meals and snacks and have the ingredients on hand and ready to work. Then, weave a few grab-and-go options into your plan so that on those days you don’t have a solid plan, you have simple options to choose from. For example:
Make it a green juice.
Just ½ C of 100% vegetable juice is considered a full serving of produce. If you’re inspired to make your own, reach for leafy greens, celery, fresh ginger, lime juice and parsley. No time? Commercial products are the perfect alternative, but please make sure you find one made with organic ingredients. Either way, consider freezing excess in an ice cube tray to maintain nutrient density, and make reaching for a quick green juice a satisfying drink.
Weekend breakfast worthy of the title “Brunch”.
At some point during the week, roast an extra tray or two of vegetables such as broccoli, asparagus, and onions. Roughly chop prior to storing. Come Sunday morning, you’ll have the makings of an omelet or veggie scramble without the fuss. Serve alongside tender spring spinach and top with sliced strawberries and your tummy will thank you!
Smoothies are a nutritious “go-to” for fast, healthy food.
Given the variety of produce available, you never have to “eat” the same one twice. Raw cauliflower has long been touted for its ability to support your body’s detoxification. Adding frozen cauliflower rice to a smoothie makes increasing produce a snap.
Start every meal with a salad.
The fiber in leafy greens or raw produce can help you feel more satisfied, and it is also known to support healthy blood sugar and cholesterol levels.
Explore salad beyond the leaf.
If you’re craving crunch, try sliced radishes, sliced cucumbers, a drizzle of olive oil, squeeze of lemon and a handful of fresh dill (or a pinch of dried). Or purchase pre-grated carrots, add fresh parsley, toasted walnuts, spring onions, olive oil and lemon juice.
Skip the flour-based wrap and reach for fresh lettuce leaves instead of tortillas.
Try sturdier romaine leaves, or larger Swiss chard or collard leaves. You might need a few leaves stacked on one another, but these make the perfect holder for your favorite filling. Try spicy taco meat, curry chicken or egg salad, and or sardines or salmon salad.
Just stuff it.
Look for shredded cabbage, broccoli stalks, and shredded carrots that you can add to any lunch wrap.
Look for slices of jicama at your local farm stand or grocery store.
Or slice your own watermelon radish, daikon radish or kohlrabi. Don’t be afraid to prep extra as these sturdy vegetables will remain crisp in the refrigerator for several days, making snack time a breeze. Or skip the prep and look for prepared broccoli, cherry tomatoes, celery/carrot sticks, cucumber slices, etc. at your local grocer.
New Spring Recipes
As you spring into this season, see if you can add just one extra serving of produce to your daily intake. To tempt your palate, I’ve included several spring-focused recipes using local ingredients that many of us in the Northeast haven’t seen in months.
Check out my Spring Carrot Salad with Grilled Scallions, Parsley, Lemon, and Walnuts, or my Celery, Radish, and Avocado Salad.