Healthy Spring Recipes You’ll Love

By Ciara Lucas

 

The spring season brings warmer weather, longer days, and a new harvest of food that’s ripe for the season. It’s also a time when most people start to transition from hearty winter dishes that keep us warm and cozy, like chili and soups, to lighter and brighter salads and bowls. When I think of spring, I’m reminded of fresh and colorful produce that represents the vibrancy of the season. It’s an exciting time of the year as new crops grow and bloom. And it’s the perfect time to refresh what’s in your kitchen and pantry! 

 

What’s in season during spring?

 

Choosing produce based on the season is the best way to enjoy the freshest and most sustainable foods our planet has to offer. Not only is seasonal eating a great way to support farmers, but it is also the most cost-effective and environmentally friendly choice. Here’s what’s in peak harvest in March, April, and May. 

 

Fruits: 

  • Lime
  • Kiwi
  • Citrus 
  • Lemon
  • Apples
  • Oranges
  • Bananas
  • Grapefruit
  • Strawberries 

 

Vegetables: 

  • Kale
  • Beets 
  • Onions
  • Parsnips
  • Carrots
  • Cabbage
  • Broccoli
  • Potatoes
  • Avocados
  • Artichokes
  • Brussel Sprouts 

 

Four Seasonal Recipes for Spring

 

Cranberry Orange Muffins 

 

What you need: 

  • 4 eggs
  • 1/3 cup pure maple syrup
  • 1/3 cup fresh orange juice
  • Zest of 1 large orange
  • 1/4 cup coconut oil melted
  • 1 1/2 tsp pure vanilla extract 
  • 2 cups flour (for grain-free baking, use almond flour!)
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • 2/3 cup dried cranberries (unsweetened)
  • OPTIONAL: 2/3 cup chopped pecans

What you do:

  1. Preheat oven to 350 degrees and lightly grease muffin tin with cooking spray.
  2. In a large mixing bowl, combine the flour, baking soda, salt, cinnamon, and ginger, set aside.
  3. In a separate mixing bowl, whisk together the eggs, maple syrup, orange juice and zest, coconut oil, and vanilla extract.
  4. Stir the dry ingredients into the wet until combined. Fold in the cranberries and pecans (if using nuts). Then fill muffin tins about 3/4 of the way up.
  5. Bake for 15 minutes or until just done–muffins will have very light golden color when done.
  6. Remove from the oven and allow to cool. Enjoy!

Curry Vegetable Bowls 

 

What you need: 

  • 1 head of Broccoli 
  • 1 head of Cauliflower 
  • 1 cup of Petite peas
  • 1 cup of Carrots, chopped
  • 1 can of Chickpeas 
  • *Add or alternate your favorite vegetables!

What you do:

  1. Preheat oven to 400 degrees.
  2. Place all vegetables on a large sheet pan and lightly drizzle with olive oil.
  3. Season with salt, pepper, and curry seasoning* (see below for homemade curry powder recipe). 
  4. Place vegetables in the oven for about 25 minutes–they are done roasting when crispy on the outside, but soft on the inside. 
  5. While your vegetables are roasting, prepare brown or white rice. 
  6. Once roasted veggies are complete, assemble bowls with a rice base and vegetables on top. 
  7. OPTION: Drizzle with a tahini sauce for extra flavor!

*No curry powder in the pantry? Try this homemade spice blend! 

  • 2 Tbsp ground coriander
  • 2 Tbsp ground cumin
  • 1 1/2 Tbsp ground turmeric
  • 2 tsp ground ginger
  • 1 tsp dry mustard
  • 1/2 tsp ground black pepper
  • 1 tsp ground cinnamon
  • 1/2 tsp ground cardamom
  • 1/2 tsp cayenne pepper

Spring Harvest Salad

 

What you need:

  • Fresh greens of choice (kale, arugula, spring mix)
  • 1 Red onion
  • 1 can of Chickpeas
  • ½ cup Cherry tomatoes
  • ½ cup Shredded carrots
  • 1 cup Quinoa 

What you do:

  1. Wash all produce 
  2. Chop greens and place in large bowl(s) 
  3. Boil water and prepare quinoa
  4. Dice red onion, halve cherry tomatoes, drain and pat dry chickpeas
  5. Assemble salads and add dressing of choice 

 

Teriyaki Shrimp Stir Fry 

 

What you need: 

  • 1 lb large shrimp, peeled and deveined
  • 3 cups of mixed vegetables; broccoli, snow peas, red bell pepper 
  • ½ cup water chestnuts 
  • Green onions, sliced for garnish 

Homemade teriyaki sauce: 

  • ¼ cup soy sauce
  • ½ cup water
  • 3 tablespoons brown sugar
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 1 tablespoon of honey
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon + 1 teaspoon cornstarch

What you do:

SAUCE:

  1. Prepare teriyaki sauce by combining soy sauce, water, brown sugar, garlic, ginger, honey and sesame oil in a small pot over medium heat.
  2. Stir until sugar is dissolved, about 3 minutes. Turn up heat to high and bring to a boil.
  3. Mix cornstarch with 2 tablespoons of cold water until dissolved. Add the cornstarch mixture to the sauce and boil for 1-2 minutes or until sauce has thickened. Set sauce aside.

STIR FRY:

  1. Heat 1 teaspoon olive oil in a large pan over medium-high heat. Add the vegetables and season with salt and pepper to taste.
  2. Cook until vegetables have started to brown and soften, 3-5 ,minutes. 
  3. Once cooked, remove vegetables from pan. 
  4. Heat 2 more teaspoons of olive oil in the pan over high heat.
  5. Place the shrimp in the pan and season with salt and pepper. Cook for 2-3 minutes or until just cooked through (shrimp should be pink).
  6. Add the vegetables back to the pan. Pour the sauce over the top and cook for 1-2 minutes over medium high heat until warmed through.
  7. Garnish with sliced green onions and serve with rice if desired.

 

We hope these healthy seasonal recipes set the tone for your spring! If you are looking at other ways to keep yourself feeling good, check out Vionic’s selection of footwear that will give you the support you look for, but with style. Make this spring your best yet! 

 

About the Author:

Ciara Lucas is a member of the Vionic Innovation Lab. She is a TV journalist, certified fitness trainer and nutrition coach. She is uniquely qualified to speak to a number of topics related to health and wellness.

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