As the days lengthen and warm up, thawing the ground and the chill in our bones, it’s time to embrace the vibrant flavors of spring. After months of warm, comforting foods and trying to fight away the blustering winter cold, I welcome lighter meals that nourish the body and mind without bogging down my digestive system. Refreshing smoothies, colorful salads, vibrant bowls of soup – it’s the abundance of fresh, nutrient dense ingredients that characterize the season so well. Here are a few of the recipes we’ve been enjoying lately to revitalize and refresh our bodies.
Spring Detox Soup
This turkey white bean is a new recipe for me, and I immediately fell in love with it. It’s light and refreshing, and it’s great at helping the body detox out all that winter ick. There is a lot of healthy, prebiotic fiber in here to feed gut bacteria, and it has a good source of protein for all those amino acids you need to make this the perfect spring detox soup.
You can find the recipe here.
Veggie Pasta
We love a good pasta salad, and this one brings in those spring vibes through zesty flavors like lemon and basil. It’s easy to play around with and add whatever vegetables you like or have on hand, or perhaps whatever you have in your garden.
- 16 oz whole wheat or gluten-free pasta (we love Veggie Craft), cooked
- 1 onion chopped
- 8 oz sliced or shredded cooked chicken
- 1 avocado
- 1 cup chopped cherry tomatoes
- ¼ cup olive oil
- 2 tbsp fresh lemon juice
- ¼ cup fresh basil, chopped or 3 tbsp dried basil seasoning
- Salt and pepper to taste
- Parmesan or feta cheese to taste
Mix pasta, onion, tomatoes, and chicken in a bowl. Add olive oil, basil, salt and pepper, and stir to mix thoroughly. Add avocado and cheese and mix. This pasta salad is great fresh or leftover!
Protein Yogurt Snack
Adding protein powder to unflavored yogurt is one of my favorite snack time hacks. It’s a great way to get live bacterial to feed your gut, and it’s the perfect afternoon pick-me-up. You can add any toppings you want for a truly customizable, healthy snack.
- ½ cup unsweetened yogurt
- 1 tbsp chocolate protein powder
- 1-2 tbsp granola mix OR
- 2 tbsp nuts and seeds mix
- Chocolate chips (optional)
- Blueberries or raspberries (optional)
Mix yogurt and protein powder in a small bowl until fully blended. Add granola (or nuts and seeds), chocolate chips, and berries on top. If you don’t like chocolate, you can use vanilla or unflavored protein powder.
Tip: You can use freeze dried fruit powders (like strawberry or blueberry) to flavor your yogurt instead of flavored protein powder.
Pear and Arugula Salad
Nothing says spring like a bed of greens and a light, zesty dressing to top it. Arugula is packed with vitamins and minerals, rich in antioxidants, and low in calories. It’s also a good source of fiber and has a light, peppery flavor. Pair it with some sliced pairs and a nice balsamic vinegarette for a punchy, vibrant salad.
- 1 box of arugula (or mixed greens)
- 1 pear, thinly sliced
- ¼ cup mixed nuts and seeds (like walnuts, pecans, and pumpkin seeds)
- ¼ cup unsweetened dried cranberries
- 1 shallot, thinly sliced
- 2 slices chopped bacon (optional)For the dressing:
For the Dressing
- 6 tbsp balsamic vinegar
- 2 tsp honey
- 1 tsp Dijon mustard
- ½ cup olive oil
Whisk together dressing ingredients in a small bowl and set aside. Mix arugula, bacon, pear, and shallots in a large serving bowl. Add dressing and toss to mix. Top with cranberries, nuts and seeds and serve immediately.
Mango Kale Smoothie
This simple mango kale smoothie is a go-to for me. It’s an easy way to get some more greens into my diet, and even my kids will drink it! Although I drink it year-round, it’s the perfect way to cool down on a warm spring day.
- ¼ cup frozen mango
- 1 cup kale
- 2 tbsp microgreens
- ½ cup coconut water
- 1 cup organic unfiltered apple juice
Toss all ingredients in a blender and mix until smooth.
This is a great smoothie for powdered additions like greens, powdered beets, or other powdered fruits and superfoods. I sometimes add camu camu for vitamin C and powdered microgreens.
Tip: If your kids are picky, swap the apple juice for orange juice since it masks the flavor of the kale. If you prefer a thinner smoothie, add extra liquid.
Cherry Vanilla Protein Smoothie
This cherry vanilla protein smoothie is my favorite shake to make when I need some quick protein. It’s well balanced and tastes like a sweet treat.
- ½ cup frozen cherries
- 1.5 cups coconut milk
- 1 tbsp powdered beets
- 1 tsp chia seeds
- 1 scoop vanilla protein powder
Add all ingredients to a blender and blend until smooth. Serve immediately.
Conclusion
These recipes aren’t just about flavor; they’re about nourishing your body holistically while incorporating the abundance of spring. Most of these recipes are simple and quick, making them light but satisfying. They’re perfect for fueling your body whether you’re enjoying time in the garden or cheering on your children from the sidelines during sports practice. Remember, spring is about renewal and abundance. Take a moment while you eat to appreciate the rejuvenating nutrients of spring and their wonderful effects on the body. And be grateful for the many blessings the Lord will give us this spring.
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