Energising Foods For Spring
ARE YOU TAPPING INTO SPRING?
Spring is an uplifting time for re energising and renewal. With the longer daylight hours, plants bursting into life and the spring sunshine emerging, we feel a shift in our own energy and transition which mirrors the change in season.
This uplifting time of year is often associated with spring cleaning, freshening up our homes and preparing the earth for sowing new produce. The energy shift is one we can tap into as we sow our own seeds of health in renewing our relationship with foods that awaken a brighter energy within us.
EATING FOR SPRING
Eating with the seasons is a way we can deepen our connection with communities, growers and with the rhythms of nature, as we literally become the foods we eat and absorb. Foods that are in season are thought to contain nutrients that we need for that time of year such as in spring we eat a mix of nutrient-dense, early spring vegetables and lighter raw leaves and salads which are high in magnesium, vitamin C and folate for energy balance. Herbs and wild leaves emerge such as wild garlic and nettle which are really incredible at supporting healthy detoxification and are bursting with antimicrobial and antifungal properties.
Choosing locally grown foods is great for the environment as it doesn’t have to travel miles and can also be more nutritious. Freshly harvested foods tend to have higher nutrient value as they retain more goodness and are often picked at their best. Growing or foraging for your own produce and herbs is very rewarding, calming and a mindful way to connect with your food. Put simply; eating fresh, local, whole foods is tastier, richer in nutrients and fibre, better for us and the planet too.
Eating with the seasons is a way we can deepen our connection with communities, growers and with the rhythms of nature, as we literally become the foods we eat and absorb.
Foods that are in season are thought to contain nutrients that we need for that time of year such as in spring we eat a mix of nutrient-dense, early spring vegetables and lighter raw leaves and salads which are high in magnesium, vitamin C and folate for energy balance.
Herbs and wild leaves emerge such as wild garlic and nettle which are really incredible at supporting healthy detoxification and are bursting with antimicrobial and antifungal properties.
Choosing locally grown foods is great for the environment as it doesn’t have to travel miles and can also be more nutritious.
Freshly harvested foods tend to have higher nutrient value as they retain more goodness and are often picked at their best.
Growing or foraging for your own produce and herbs is very rewarding, calming and a mindful way to connect with your food.
Put simply; eating fresh, local, whole foods is tastier, richer in nutrients and fibre, better for us and the planet too.
Sourcing high quality, organic, seasonal produce can feel like a challenge sometimes, signing up to a local veg box scheme can be an exciting way to try new foods. Companies to try – Abel & Cole and Riverford are great places to start or search up other local schemes near to you or your green grocer and supermarket too.
Sourcing high quality, organic, seasonal produce can feel like a challenge sometimes, signing up to a local veg box scheme can be an exciting way to try new foods.
Companies to try – Abel & Cole and Riverford are great places to start or search up other local schemes near to you or your green grocer and supermarket too.
KEEPING IT SIMPLE
Ease yourself into spring gently. It’s so tempting to pack more into your day with lighter evenings, plans in full swing for the new season and freshening everything up. Notice the seasons changing, the colours, tastes and change within you and savour it for a tiny bit longer than normal. Calming your stress response has an incredibly positive impact on gut health, mood and inflammation, so that cuppa in the spring sunshine, stroll in a local woodland, is more vital than we think. With your meals, focus on simplicity, letting the fresh ingredients shine.
Boosting energetic, nutrient dense foods can be simple, start by adding a cup or two of mixed green leaves to lunch and supper, lightly roasting cruciferous veg such as cauliflower and broccoli and adding herbs to juices, smoothies and other dishes too. Focus on the positive impact of what you’re adding to your daily nutrition rather than restrictive dieting. An abundance of plants in our diets protects us from disease, boost energy and tastes so good.
Why not try this simple, family-friendly recipe that’s super delicious and packed full of spring freshness:
KEEPING IT SIMPLE
Ease yourself into spring gently. It’s so tempting to pack more into your day with lighter evenings, plans in full swing for the new season and freshening everything up.
Notice the seasons changing, the colours, tastes and change within you and savour it for a tiny bit longer than normal.
Calming your stress response has an incredibly positive impact on gut health, mood and inflammation, so that cuppa in the spring sunshine, stroll in a local woodland, is more vital than we think.
With your meals, focus on simplicity, letting the fresh ingredients shine.
Boosting energetic, nutrient dense foods can be simple, start by adding a cup or two of mixed green leaves to lunch and supper, lightly roasting cruciferous veg such as cauliflower and broccoli and adding herbs to juices, smoothies and other dishes too.
Focus on the positive impact of what you’re adding to your daily nutrition rather than restrictive dieting.
An abundance of plants in our diets protects us from disease, boost energy and tastes so good.
Why not try this simple, family-friendly recipe that’s super delicious and packed full of spring freshness:
SPRING ASPARAGUS RISOTTO WITH ROCKET, LEMON & TAHINI DRESSING (V)
A comforting but light dish that tastes of spring with nourishing, seasonal ingredients and a healthy twist.
Serves 4
- sauté the onion in a large lidded pan for 5 mins until soft
- stir in brown rice and quinoa
- pour in vegetable broth/stock and bring to a boil
- cook with lid on until rice and quinoa are cooked through (roughly 25-30 mins, follow packet instructions)
- whilst rice is cooking, prepare tahini dressing by mixing tahini, lemon juice, olive oil, raw honey or maple syrup and a pinch of sea salt. Add water to loosen if needed.
- grill asparagus on a griddle or steam until cooked
- remove rice and quinoa from the heat and fold in rocket leaves and wild garlic and place asparagus on top.
- sprinkle nutritional yeast flakes or parmesan
- serve in bowls and drizzle dressing over risotto adding lemon zest
1 white onion, chopped
½ quantity of rice ½ quinoa (roughly 1 cup of each)
1-2 tbsp chopped wild garlic
1 litre of vegetable stock to cover rice, adding more if needed
5-6 asparagus spears per person
75-100g rocket leaves
Oil for sautéing (olive oil coconut oil or ghee)
Nutritional yeast flakes or parmesan to taste
Tahini dressing (80ml tahini, 1 tbsp lemon juice, 1 tbsp olive oil, pinch of salt, 1 tsp honey or maple syrup, plus dash of water of needed – keeps for 4 days in the fridge)
SPRING CLEAN
Our bodies are continuously detoxifying but supporting this process can lighten the burden and have a positive impact on our gut, immunity, energy and skin. Cleanse and nourish the body by supporting your natural detoxification process with rich, colourful, fresh whole foods as the new season brings a vibrancy to our food choices and energy.
Adding herbs to dishes and smoothies acts as our own ‘spring clean’ sweeping away toxins and bacteria helping to cleanse our gut and support our immune system. This time of year is the start of us being able to make our own vitamin D too. Daily, 15 minutes exposure to the sun on your face, neck and arms can really help boost levels. As we welcome the spring, some of us start to suffer with seasonal allergies.
A great way to support your symptoms is by boosting fibre eating 7 to 10 portions of vegetables and fruit daily, enjoying wild nettle leaf teas with local honey and foods rich in vitamin C and quercetin such as apples and citrus fruits. A super refreshing anti histamine juice recipe to try: add to a juicer 1 – 2 apples, 2-4 celery stalks, 2 cm chunk of ginger, ½ peeled lime and mix in 1 tsp dried nettle leaf powder to your freshly made juice. Serve with ice.
TOP TAKE HOME POINTS
1. Eat seasonally, with fresh simple ingredients that are richer in nutrients and taste, connecting you to nature’s energetic foods.
2. Ease into spring, eating more mindfully, savouring the changes in seasons and enjoying making your own vitamin D in the spring sunshine!
3. Spring clean your gut and immune system with powerful herbs and plants that the new season provides for us at a time we need it most.
Sophia Millar
BANT & CNHC Registered Nutritional Therapist
SPRING ASPARAGUS RISOTTO WITH ROCKET, LEMON & TAHINI DRESSING (V)
A comforting but light dish that tastes of spring with nourishing, seasonal ingredients and a healthy twist.
Serves 4
1 white onion, chopped
½ quantity of rice ½ quinoa (roughly 1 cup of each)
1-2 tbsp chopped wild garlic
1 litre of vegetable stock to cover rice, adding more if needed
5-6 asparagus spears per person
75-100g rocket leaves
Oil for sautéing (olive oil coconut oil or ghee)
Nutritional yeast flakes or parmesan to taste
Tahini dressing (80ml tahini, 1 tbsp lemon juice, 1 tbsp olive oil, pinch of salt, 1 tsp honey or maple syrup, plus dash of water of needed – keeps for 4 days in the fridge)
- sauté the onion in a large lidded pan for 5 mins until soft
- stir in brown rice and quinoa
- pour in vegetable broth/stock and bring to a boil
- cook with lid on until rice and quinoa are cooked through (roughly 25-30 mins, follow packet instructions)
- whilst rice is cooking, prepare tahini dressing by mixing tahini, lemon juice, olive oil, raw honey or maple syrup and a pinch of sea salt. Add water to loosen if needed.
- grill asparagus on a griddle or steam until cooked
- remove rice and quinoa from the heat and fold in rocket leaves and wild garlic and place asparagus on top.
- sprinkle nutritional yeast flakes or parmesan
- serve in bowls and drizzle dressing over risotto adding lemon zest
SPRING CLEAN
Our bodies are continuously detoxifying but supporting this process can lighten the burden and have a positive impact on our gut, immunity, energy and skin.
Cleanse and nourish the body by supporting your natural detoxification process with rich, colourful, fresh whole foods as the new season brings a vibrancy to our food choices and energy.
Adding herbs to dishes and smoothies acts as our own ‘spring clean’ sweeping away toxins and bacteria helping to cleanse our gut and support our immune system.
This time of year is the start of us being able to make our own vitamin D too. Daily, 15 minutes exposure to the sun on your face, neck and arms can really help boost levels.
As we welcome the spring, some of us start to suffer with seasonal allergies.
A great way to support your symptoms is by boosting fibre eating 7 to 10 portions of vegetables and fruit daily, enjoying wild nettle leaf teas with local honey and foods rich in vitamin C and quercetin such as apples and citrus fruits.
A super refreshing anti histamine juice recipe to try: add to a juicer 1 – 2 apples, 2-4 celery stalks, 2 cm chunk of ginger, ½ peeled lime and mix in 1 tsp dried nettle leaf powder to your freshly made juice. Serve with ice.
TOP TAKE HOME POINTS
1. Eat seasonally, with fresh simple ingredients that are richer in nutrients and taste, connecting you to nature’s energetic foods.
2. Ease into spring, eating more mindfully, savouring the changes in seasons and enjoying making your own vitamin D in the spring sunshine!
3. Spring clean your gut and immune system with powerful herbs and plants that the new season provides for us at a time we need it most.
Sophia Millar
BANT & CNHC Registered Nutritional Therapist
