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Physical Wellness

Healthy Spring Recipes For the Season’s Produce

With the promise of spring on the horizon, not only can you look forward to longer days but plenty of fresh seasonal produce. This season provides lots of delicious foods like carrots, asparagus, cucumber, and cabbage. Eating seasonal food is nutritious and helps reduce your environmental footprint. If you’re looking for more ways to incorporate the best seasonal produce into your diet, here are six healthy spring recipes to try at home.

Why Should You Eat Seasonal Produce?

Eating seasonally means focusing on foods that have been produced and harvested at the same time you plan on eating them. Fresh produce will always be in season somewhere in the world. Food travels across the globe over long distances to get to your plate. But when you eat local, seasonal produce, it usually tastes better, it’s kinder to the planet, and can help your local community and farms.

3 Spring Recipes By Anna Jones – British Vogue & Liberté

Six Healthy Spring Recipes to Try at Home

1. Baked Cod With Asparagus, Fennel, and Leeks

Cod is a healthy addition to any meal and is a great source of protein. It’s low in fat and high in nutrients like vitamin A, C, and E. Although asparagus is available all-year-round, spring is the best season for the vegetable.

Lunch in a restaurant, a woman eats healthy spring recipes.
Baked Cod With Asparagus, Fennel, and Leeks (Image Source: Shutterstock)

What You’ll Need

  • 1-1 1/2 lbs cod, cut into 4 pieces 
  • 3 tbsp olive oil 
  • 1 large fennel bulb, thinly sliced  
  • 1 large leek, thinly sliced  
  • 1 bunch of asparagus
  • 2 tsp thyme
  • 1 lemon zest 
  • ½ cup broth, veggie or chicken 
  • ½ cup white wine
  • 1 tsp of salt and pepper

Procedure 

  1. Preheat the oven to 400F. 
  2. Pat dry cod and place in a bowl. Drizzle 1 tbsp of olive oil and add lemon, thyme, salt, and pepper to coat cod. 
  3. Add 2 tbsp of olive oil to an oven-proof skillet. Add fennel and saute for five minutes and then add leeks and cook until golden. 
  4. Add the broth and white wine and simmer on low heat for five minutes. 
  5. When fennel is tender, add asparagus and cook for another two minutes. 
  6. Put the fish into the skillet and bake for ten to fifteen minutes until the fish is cooked. 

2. Crispy Braised Chicken With Artichoke Hearts

March through May is the perfect time to eat artichokes. You can steam, roast, bake, and braise fresh artichokes. Braised chicken and artichokes are an excellent combination. Chicken is a good source of protein, making this recipe ideal for a quick and healthy spring recipe.

Delicious cooked fried chicken wings and halves artichokes on green plate.
Crispy Braised Chicken With Artichoke Hearts (Image Source: Shutterstock)

What You’ll Need

  • 3 chicken thighs 
  • 2 large artichokes 
  • 1 lemon zest 
  • 1 tbsp olive oil 
  • 1 tbsp butter 
  • 1 large leek, sliced 
  • ½ cup white wine 
  • 1 cup chicken stock 
  • 1 tsp wholegrain mustard
  • ¼ cup fresh tarragon 

Procedure 

  1. Preheat the oven to 425F. 
  2. Prepare the artichokes by removing hard outer leaves and cutting the green skin around the base and stem. Place in lemon water to prevent browning. 
  3. Season the chicken with salt and pepper. In a heavy-bottomed, oven-proof skillet, heat the oil and butter. Sear each side of chicken for five minutes until golden. 
  4. Set the chicken aside and drain some of the chicken fat until you have 1 tbsp of fat left. Add the leeks and artichokes and saute for eight minutes. 
  5. Next, add the white wine to the skillet and cook for four to five minutes to reduce the liquid by half. 
  6. Add tarragon, lemon, stock, and mustard and bring to a simmer. Place the chicken in the mixture and roast for twenty-five minutes until golden. 

3. Beet Gazpacho

Gazpacho is a cold soup made with vegetables. This beet gazpacho is simple and easy to make. The dish is full of vegetables and has a unique sweetness with great flavor. Beetroot is full of fiber, potassium, and vitamin C.

Vegan food, summer cold Beetroot gazpacho soup with lemon, avocado and fresh herbs copy space top view.
Beet Gazpacho (Image Source: Shutterstock)

What You’ll Need

  • 4 medium beets 
  • ¼ cup red onion, thinly sliced 
  • 2 garlic cloves
  • 2 Turkish cucumbers 
  • ¼ cup fresh dill 
  • 2 cups vegetable stock, cold  
  • 2 tbsp sherry vinegar 
  • Toppings: cucumber, onion, avocado, cilantro, Greek yogurt 
  • ¼ tsp salt and pepper 

Procedure 

  1. Put the beets in a pan, cover with water, and bring to a boil. Cook for forty to sixty minutes until tender. 
  2. Let the beets and water cool, then slip off the skin. Slice three of the beets and put them in a blender. 
  3. Add vegetable stock, onion, garlic, Turkish cucumbers, salt, pepper, dill to the blender, and combine. Put in the refrigerator to chill. 
  4. Prep your toppings, and garnish your soup. Dice the last beet and sprinkle on top. You can drizzle with olive oil or add Greek yogurt or sour cream to serve.  

4. Quinoa Asparagus Salad (aka Spring Tabouli)

A simple quinoa asparagus salad, aka spring tabouli, is a nutritious bowl of goodness. Quinoa is high in protein and fiber. It’s also gluten-free and has a low glycemic index meaning it’s good for blood sugar control. This healthy salad is perfect for midweek lunches.

Vegetarian quinoa dish with green asparagus.
Quinoa Asparagus Salad (aka Spring Tabouli) (Image Source: Shutterstock)

What You’ll Need

  • 1 cup dry quinoa, rinsed  
  • 1 ½ cup water
  • 1 bunch of asparagus, thinly chopped 
  • 2 cups English peas
  • 3 scallions, thinly chopped 
  • ½ cup fresh dill 

Dressing: 

  • 6 tbsp olive oil 
  • 1 lemon zest 
  • 1 garlic clove, crushed
  • 1 tsp Dijon mustard
  • Salt and pepper to taste 

Procedure 

  1. Put the quinoa in a boiling pan with water, cover, and simmer for ten to fifteen minutes. 
  2. At the same time, make the dressing by combining all ingredients in a mixing bowl, and season with salt and pepper. 
  3. In a pan, blanch the peas and asparagus until tender, then rinse under cold water. 
  4. Place the cooled vegetables and quinoa in a bowl. Add the scallions, fresh dill, and dressing. 
  5. You can serve with halloumi, avocado, feta, or goat’s cheese. 

5. Creamy Polenta With Spring Vegetables and Gremolata 

The best spring recipes are full of beneficial seasonal vegetables. Although a simple dish, this creamy polenta uses gremolata to add flavor. Gremolata is a zesty, herby sauce that pops through the creamy polenta. Polenta is an Italian cupboard staple; it has a rich yellow color and a slightly sweet flavor.

Creamy polenta with fried mushrooms and fresh herbs for lunch.
Creamy Polenta With Spring Vegetables and Gremolata (Image Source: Shutterstock)

What You’ll Need

  • 2 ½ cups water
  • ½ cup dry polenta
  • 1 tsp salt
  • 1 tsp garlic powder
  • 2-3 tbsp olive oil 
  • 4-5 cups spring veggies of your choice: mushrooms, asparagus, pea shoots, and shallots 
  • 2 tbsp apple cider vinegar 

Gremolata:

  • 1 large handful parsley, washed and dried  
  • 1 garlic clove
  • 2 lemons, washed and dried  

Procedure 

  1. In a medium pot, bring water to a boil, then whisk in the polenta. 
  2. Cover and leave for ten minutes, then stir. Cook for another ten minutes, then stir in the olive oil and turn the heat off. 
  3. To make the gremolata, place all ingredients in a food processor and pulse until combined. 
  4. Cut all your veggies into small sizes and cook in a large skillet. If you’re using asparagus, you may want to cook it separately. 
  5. Finally, serve up your polenta and vegetables with a spoon of gremolata.  

6. Cassoulet Vert

Cassoulet vert is a simple yet modern take on a classic French white bean stew. The recipe uses a zesty kale pesto to liven up the recipe. You can level up the dish by sprinkling parmesan or serving with a warm sourdough on the side. It has plenty of flavors and could quickly become your new favorite. What’s great about this recipe is that you can use an Instant Pot pressure cooker, and it takes just under thirty minutes.

What You’ll Need

  • 1 pound dry white beans, soaked for eight to twenty-four hours 
  • 2 tbsp olive oil
  • 1 onion, diced
  • 4 garlic cloves, chopped 
  • 4 cups stock, vegetable, or chicken 
  • 1 cup water
  • 2 tsp salt
  • 1/2  tsp pepper
  • 2 bay leaves
  • 2 tsp herbs de Provence 

Lemon Kale Pesto: 

  • 2 cups kale, packed 
  • ½ bunch Italian parsley 
  • 2 garlic cloves 
  • 1 medium lemon, zest, and juice
  • ¼ cup almonds 
  • ¼ cup olive oil
  • ¼ cup water
  • 1 tsp salt

Procedure 

  1. In your Instant Pot, add the beans, stock, bay leaves, herbs, salt, pepper, and set to high pressure for twenty-five minutes. 
  2. To make the lemon kale pesto, add the kale, garlic, and parsley to a food processor and pulse. Add the remaining ingredients and pulse until combined. 
  3. When the beans finish cooking, stir in the pesto and leave to warm for ten minutes before eating. 

Eat Fresh and Seasonal Produce This Spring

Whether you’re looking for an easy midweek dinner or a zesty dressing to spice up your salad, look out for in-season produce this spring. To get you started, the US Department of Agriculture has a seasonal produce guide to help people support their local community and eat healthy foods. Eating fresh and seasonal produce can add flavor and nutrition to your healthy spring recipes.

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