Wellness@Work: Seasonal eating tips for spring

By Robert Israel, M.D.
USA Health Integrative Health and Wellness

Spring is such a vibrant time for fresh, seasonal ingredients, and it’s the perfect time to enjoy lighter, more refreshing meals. Here are some spring eating tips to make the most of the season:

• Embrace fresh greens and herbs.
  • Eat more leafy greens like spinach, arugula, and kale. They're tender and great for fresh salads or sautéing.
  • Use fresh herbs like mint, basil, parsley, and chives to add brightness and flavor to dishes. They’re great for garnishing salads, pasta, or even smoothies!
• Include spring vegetables.
  • Asparagus, peas, and radishes are in season and can be used in everything from salads to roasted dishes. Try roasting asparagus with olive oil and lemon, or tossing fresh peas into pasta.
  • Artichokes are delicious in spring. They pair wonderfully with lemon, garlic, and olive oil.
• Go for bright fruits.
  • Strawberries are at their best in spring, and they can be used in everything from salads to desserts or simply eaten fresh.
  • Other spring fruits include cherries, rhubarb, and citrus (like lemons and oranges), all of which bring tangy sweetness to meals.
• Enjoy light, fresh proteins.
  • Spring calls for lighter proteins like fish (especially salmon and trout) or grilled chicken. These can be paired with fresh greens or spring vegetables.
  • If you’re plant-based, opt for lentils, beans, and tofu, which are perfect for lighter, protein-rich dishes.
• Keep meals light and fresh.
  • Opt for lighter dishes that don’t require heavy cooking. Think salads, grilled vegetables, and spring grain bowls with quinoa, farro, or barley.
  • A spring soup (like pea soup or a light vegetable broth) can be a great way to use up seasonal veggies without making the meal too heavy.
• Drink fresh juices and smoothies.
  • With fresh fruits and greens, spring is the perfect time to make smoothies or fresh juices. Blend in fruits like strawberries or oranges with greens like spinach or kale for a refreshing drink.
  • Infused water with fresh herbs like mint or lemon can keep you hydrated while adding some fun spring flavors.
• Switch to lighter carbs.
  • Swap out heavy winter grains for lighter spring alternatives, such as sweet potatoes, quinoa, or couscous. These can be the perfect base for vibrant, seasonal veggie dishes.
• Make the most of farmers markets.
  • If you can, visit local farmers markets for the freshest, in-season produce. It’s a great way to get inspired by new ingredients and support local farmers.

By incorporating more fresh, seasonal ingredients into your meals, you’ll be able to take full advantage of all the flavors spring has to offer.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.