• 25 May, 2023
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Spring Produce Tips & How to Create Healthy Spring Meals

Spring is here, and with it comes a bounty of fresh, flavorful produce that not only tastes delicious but is also packed with health benefits. So why not take advantage of the season and start incorporating these tasty treats into your daily diet? Not only will you feel great, but your taste buds will thank you too. Whether you’re a fan of salads, smoothies, or stir-frys, there are countless ways to incorporate these springtime gems into your diet and reap all the benefits they have to offer.

From sweet strawberries and tangy rhubarb packed with antioxidants and vitamins, to fresh asparagus and peas full of fiber and protein, these seasonal delights can truly support our overall health and wellness. Plus, let’s not forget about the brightness of greens like spinach and arugula, or the versatility of fennel and radishes. Read on to learn about the health benefits of spring produce, healthy recipes to try out, and tips on how to incorporate a healthy spring diet into your health and wellness routine.


Basket of Healthy Spring Fruits


Healthy Spring Fruits and Vegetables


As the weather warms up and nature blooms, there’s nothing quite as exciting as indulging in the season’s freshest and most nutrient-rich fruits and vegetables. Opting for fresh, in-season produce is both more flavorful and often less expensive. From juicy strawberries to crisp asparagus, spring produce is packed with a plethora of health benefits that your body will absolutely love. In fact, including these top ingredients in your diet can enhance your immune system, reduce inflammation, and boost your energy levels. So why not make the most of nature’s bounty this spring and add some crunch and color to your meals with these top nutrient-rich spring produce picks?


Healthy Spring Fruit


  • Strawberries: Packed with vitamin C, antioxidants, fiber, and anti-inflammatory properties
  • Rhubarb: A good source of fiber, vitamin K, and calcium
  • Pineapple: Rich in vitamin C, manganese, and bromelain which has anti-inflammatory and digestive benefits
  • Meyer Lemons: Contain vitamin C, antioxidants, and may have anti-inflammatory benefits
  • Mangoes: Rich in vitamins A and C, potassium, and antioxidants
  • Kiwis: Rich in vitamin C, potassium, fiber, and antioxidants
  • Honeydew Melons: Loaded with vitamin C, vitamin K, and potassium
  • Grapefruit: Packed with vitamin C, fiber, and may aid in weight loss
  • Cherries: Contain antioxidants, anti-inflammatory properties, and may improve sleep quality
  • Apricots: Contain fiber, vitamins A and C, and antioxidants


Bowl of Healthy Spring Vegetables


Healthy Spring Vegetables


  • Artichokes: Rich in fiber, vitamins C and K, antioxidants, and minerals like magnesium and potassium that promote digestion and heart health
  • Asparagus: Contains fiber, vitamins A, C, E, and K, and antioxidants that help reduce inflammation
  • Broccoli: Packed with vitamin C, fiber, and antioxidants that protect cells and support immune function
  • Carrots: Contain beta-carotene, fiber, vitamins C and K, and potassium which promote healthy vision, skin, and immune function
  • Cucumbers: Low in calories and high in water content, they contain vitamins K and C, and beneficial plant compounds supporting hydration and skin health
  • Garlic: Contains anti-inflammatory and immune-boosting compounds, and may improve heart health and lower cholesterol levels
  • Peas: High in fiber, antioxidants, iron and protein which promote brain function, digestion, and blood sugar control
  • Radishes: Rich in fiber, vitamin C, and potassium, and contain compounds which may decrease inflammation
  • Spinach: Filled with fiber, vitamins A, C, and K, iron and antioxidants that reduce inflammation and support heart health
  • Swiss Chard: High in vitamins C and K, fiber, and carotenoids that prevent cell damage and may improve brain and bone health


Couple Cooking Healthy Spring Recipes Together


How to Create Healthy Spring Meals


As the weather warms up and the flowers bloom, you might be looking for ways to incorporate a healthier diet into your spring routine. One simple tip is to add more produce to your meals, whether it’s incorporating leafy greens like spinach or kale into your smoothie or adding extra veggies to your stir-fry. Another way to lighten up your diet is to opt for lighter proteins, such as grilled chicken or fish. Not only will these choices help you feel energized and refreshed, but they can also be a delicious addition to your meals. Don’t be afraid to also experiment with different herbs and spices to add flavor to your healthy spring recipes! With a little planning and creativity, it’s easy to make healthy choices a habit in your spring diet that works for you.


Spring Recipe Ideas


  • Spring Green Salad: Combine mixed greens, sliced radishes, thinly sliced asparagus, and snap peas. Top with crumbled feta cheese and a lemon vinaigrette dressing.
  • Asparagus and Mushroom Frittata: Sauté diced asparagus and mushrooms in olive oil until tender. Whisk together eggs, milk, and grated parmesan cheese. Pour the egg mixture over the vegetables and cook until set.
  • Roasted Carrots & Beets: Toss chopped carrots and beets in olive oil, salt, and pepper. Roast in the oven at 400°F for 25-30 minutes, or until tender.
  • Spinach and Strawberry Smoothie: Blend together fresh spinach, strawberries, banana, almond milk, and honey for a tasty and nutritious smoothie.
  • Grilled Artichokes: Cut artichokes in half and brush with olive oil. Grill for about 5-7 minutes per side until tender. Serve with a squeeze of lemon juice and a sprinkle of salt.
  • Minted Pea Soup: Sauté chopped onions, garlic, and thyme in olive oil until fragrant. Add frozen or fresh peas and chicken broth and bring to a boil. Let simmer for 5-10 minutes and blend until smooth. Add chopped fresh mint before serving.
  • Honey Roasted Rhubarb: Slice rhubarb into 1-inch pieces and toss with honey, cinnamon, and orange juice. Roast in the oven at 375°F for 15-20 minutes or until tender.


Friends Shopping for Healthy Spring Produce at Market


Working Spring Produce Into Your Routine


Eating fresh produce is essential for maintaining a healthy diet. But buying produce in season can be a challenge for some, especially if one is new to the habit. The good news is there are plenty of ways to find and store fresh produce for maximum nutritional value. Farmers’ markets are a great place to start as they offer a variety of seasonal produce that’s often locally sourced. When storing produce, it’s important to keep it in a cool, dry place to prevent rotting. Consider using reusable mesh bags to keep produce fresher for longer. Finally, if you find yourself with an abundance of fresh produce, consider canning or freezing it for later use. Not only will this help you save money, but it will also allow you to enjoy fresh produce all year round.

In a world where we have access to every type of fruit and vegetable year-round, it can be easy to forget the importance of eating seasonally. Not only is it better for the environment and supports local farmers, but there are also numerous health benefits to consider! Seasonal produce is often fresher and contains higher levels of vitamins and antioxidants. It can also vary in color and flavor, providing a wider range of nutrients. Additionally, eating in sync with the seasons can help support our body’s natural rhythms and boost our immune system.

Next time you head to the grocery store or visit a farmers market, consider choosing fruits and vegetables that are in season for optimal health benefits. Eating nutritious and delicious spring and vegetables can be a great addition to your already-existing spring health and wellness routine. Pair your healthy spring diet with some outdoor workouts and wellness tools like infrared saunas, halotherapy, and red light therapy for some whole-body health that will last you all year!

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