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10 Healthy and Nutritious Spring Recipes

Healthy and Nutritious Spring Recipes
Healthy and Nutritious Spring Recipes

Spring comes and brings excitement, color, and joy with it, especially in the kitchen. It is truly a celebration. It reminds people of how life renews itself and brings hope of new beginnings. The spring shows that even today, beautiful things can grow and nourish from the land of our being. In this blog, we are presenting 10 Healthy and Nutritious Spring Recipes.

There is never a more beautiful time of year than when the snow melts away, and the land starts to bloom again. This is the perfect time to commit to fresh and healthy foods and try different new flavors in the kitchen. A healthy home-cooked meal is the best way to celebrate the coming of this refreshing time of the year.

Here are 10 healthy recipes for Spring to celebrate the wonderful season. Rhubarb, strawberries, dill, tarragon, artichokes, new potatoes, spring onions, spring mushrooms, crunchy fennel, spring peas, tender greens, and crisp asparagus, all will reach their peak flavors in the upcoming months.

1. Creamy Polenta with Gremolata and Spring Veggies

  • Avg. Preparation time: 10 mins
  • Avg. Cooking time: 20 mins
  • Avg. Total time: 30 mins
  • Serves: 2

Ingredients

Polenta:

  • Water: 2 ½ cups,
  • Cornmeal or dry polenta: ½ cup,
  • Salt: ¾ tsp,
  • Onion powder: 1 tsp, granulated,
  • Pepper: ¼ tsp,
  • Olive oil: 2-3 tbsp.

Spring veggies:

  • Morel mushrooms: 1 cup,
  • Porcini mushrooms: 1 cup,
  • Asparagus: 2 cups, cut into 1-inch pieces, tough ends should be cut,
  • Fiddlehead ferns: 1 cup, optional,
  • Pea shoots: Handful, optional,
  • Olive oil: 1 tbsp,
  • Shallot: 1, chopped,
  • Water, White wine, or sherry wine: 2 tbsp
  • Salt and pepper: To taste,
  • Fresh thyme: 1 tsp,
  • Gremolata: 2 tbsp.

Instructions

  • In a medium-size pot, boil the water and pepper, salt, and different spices you like.
  • Then slowly whisk in the dry polenta. Lower the heat and cover it once it starts simmering.
  • Stir it again after 10 mins. Cook for 10 more mins.
  • Add the olive oil and mix it.
  • Turn off the heat.
  • Cut the vegetables into bite-sized portions.
  • Take a big skillet and heat oil on medium heat.
  • First, add the mushrooms and cook till tender. Then add the remaining vegetables and shallot.
  • Add salt and pepper for seasoning. Stir often.
  • Cook on low heat for 5 mins or until fork-tender.
  • Add a splash of water or wine. Cook off the water or wine on medium heat.
  • Assemble it in 2 bowls or one large platter.
  • To serve, First, pour the polenta in bowls, then mound vegetables on top, lastly, spoon the gremolata over the polenta and around the vegetables.

2. Nettle Spanakopita

  • Avg. Preparation time: 20 mins
  • Avg. Cooking time: 50 mins
  • Avg. Total time: 70 mins
  • Serves: 6

Ingredients

  • Nettle leaves: 150g
  • Butter: 100g, 75g melted, 25g solid,
  • Feta: 200g, crumbled,
  • Parmesan: 50g, finely grated,
  • Lemon: 1, juice and zest,
  • Egg: 1, beaten,
  • Nutmeg: Grated,
  • Filo pastry: 7 sheets,
  • Sesame seeds: 1 tbsp,
  • Green salad: To serve.

Instructions

  • For the filling, take a large frying pan and heat the solid butter in it until it turns a nutty brown.
  • Then add the washed nettles and cook them until wilted for almost 6 mins. Let it cool.
  • Squeeze the liquid out of the nettles with a tea towel. Then roughly chop them and pour them into a bowl.
  • Add generous seasoning, some nutmeg, Almost 2/3 egg, lemon juice and zest, parmesan, and feta. Mix it to make a loose filling. It should not be sloppy.
  • Heat oven to 180-200 degrees Celsius.
  • Start assembling the spanakopita.
  • First, take 3 filo sheets and lay them on the surface so they overlap by 5 centimeters. Brush each sheet with the melted butter, then add a layer of 3 more sheets. Again, brush them with butter. For extra support, lay the last filo in the middle.
  • Add the nettle mixture along the edge. Keep it 2 centimeters wide. Fold in the short ends so that filling does not leak out.
  • Make a long sausage shape by rolling the pastry.
  • Take one end to roll the sausage into a 20-centimeter-wide spiral shape.
  • Put it in a shallow pan or a greased baking tray.
  • Give the pie an egg wash with the leftover egg. Then sprinkle the sesame seeds.
  • Bake it for 40 to 45 mins or until it turns golden brown.
  • Now you need to let it cool until it is just hot.
  • Serve a peppery salad with it.

3. Sweet Potato, Chicken, and Quinoa Casserole

  • Avg. Preparation time: 15 mins
  • Avg. Cooking time: 30 mins
  • Avg. Total time: 45 mins
  • Serves: 8

Ingredients

  • Sweet potatoes: 1 lb. or 4 cups, peeled, cubed,
  • Water: 3 tbsp,
  • Canola oil: 1 tbsp,
  • Chicken thighs: 1 ½ lb., boneless, skinless, trimmed,
  • Poblano Chiles: 2 cups, seeded, chopped,
  • Shallots: ½ cup, thinly sliced,
  • Cayenne pepper: 1/8 tsp,
  • Minced garlic: 2 tbsp,
  • Kosher salt: 1 tsp,
  • Chicken broth: 2 cups, unsalted,
  • Multicolored quinoa: 1 ½ cup,
  • Dye White wine: 1/3 cup,
  • Ground cumin: 1 tsp,
  • Ground cinnamon: ½ tsp,
  • Queso fresco: ½ cup, crumbled,
  • Fresh cilantro: ¼ cup.

Instructions

  • First of all, preheat the oven to 200 degrees Celsius.
  • Take a microwave-safe bowl and add water and sweet potatoes to it. Cover it using plastic wrap. With a fork, pierce some holes in it. Then microwave it for 4 mins on High.
  • Take a large skillet and heat oil in it over medium heat. Then add chicken to it. Cook until it turns brown. Let the chicken cool down and then cut it into 1-inch strips.
  • In a pan cook garlic, shallots, and poblanos, over medium heat, until the shallots turn light brown.
  • Then add cayenne pepper, cinnamon, cumin, salt, wine, quinoa, and broth, and boil it.
  • Turn the beat off and add in the chicken and sweet potatoes.
  • Pour the mixture into a broiler-proof baking dish and cover using a foil.
  • Bake it for 20 mins.
  • Then take the dish out and turn the temperature of the oven to broil.
  • Sprinkle cheese over the casserole and broil it until it turns golden brown.
  • Sprinkle some cilantro.
  • Let it cool and serve warm.

4. Spring Chili Soup with Carrot Noodles and Zucchini

  • Avg. Preparation time: 20 mins
  • Avg. Cooking time: 60 mins
  • Avg. Total time: 80 mins
  • Serves: 6

Ingredients

  • Yellow onion: 1, medium diced,
  • Extra virgin olive oil: 2 tbsp,
  • Red bell pepper: 1, large, medium diced,
  • Rib’s celery: 2, small, medium chopped,
  • Garlic: 4 cloves, finely chopped, grated, or pressed,
  • Fresh corn: ¾ cup,
  • Plum tomatoes: 1 can or 28 ounces, with juice, broken by hand or pulsed in a food processor,
  • Organic kidney beans: 1 can or 16 ounces, drained and rinsed,
  • Organic chicken or vegetable stock: 1 quart,
  • Red pepper Flakes: 1 pinch, crushed,
  • Sea salt: 1 tbsp,
  • Cayenne pepper: 1/8 level tsp,
  • Chili powder: ¾ tsp,
  • Ground cumin: 1 tsp,
  • Black pepper: ½ tsp, freshly ground,
  • Fresh thyme leaves: ½ tsp,
  • Organic honey: ½ tsp.

For noodles:

  • Zucchini: 1, at least 1 ½ inch in diameter,
  • Carrot: 1, at least 1 ½ inch in diameter.

Instructions

  • Take a large soup pot and on medium heat, heat the olive oil in it.
  • Then add celery, red bell pepper, and onions to it. Cook until the vegetables turn tender. Stir occasionally.
  • Then add half a cup of water, kidney beans, crushed tomatoes, corn, chipotle powder, and garlic. Cook it for 5 more mins. Stir infrequently.
  • Then add in the stock and simmer it for 10 mins.
  • Turn the heat to low. Then add honey, chili powder, thyme, Black pepper, salt, red pepper flakes, cumin, and cayenne. Stir so it all combines.
  • Let the soup cook for 10 to 15 more mins.
  • To the hot soup, add the spiralized carrot and zucchini noodles, 10 mins before serving.

5. Baked Cod With Lemon And Garlic

  • Avg. Preparation time: 15 mins
  • Avg. Cooking time: 25 mins
  • Avg. Total time: 40 mins
  • Serves: 4

Ingredients

  • Cod: 1-1 ½ lb.,
  • Olive oil: 1 tbsp,
  • Kosher salt: 1 tsp,
  • Pepper: ½ tsp,
  • Fresh thyme: 2 tsp,
  • Lemon zest: Of one lemon,
  • Olive oil: 2 tbsp,
  • Fennel bulb: 1, large, cored, and sliced,
  • Leek: 1, large, light green and white parts, sliced into half-moons,
  • Garlic: 4 cloves, roughly chopped,
  • Preserved lemon: 2 tbsp, finely chopped,
  • Fresh thyme: 1 tbsp,
  • Chicken or vegetable broth or stock: ½ cup, or as needed,
  • White wine: ½ cup,
  • Salt and pepper: 1 generous pinch,
  • Asparagus: 1, large Bunch, tough ends removed, cut into one-inch pieces.

Instructions

  • First of all, preheat the oven to 200 degrees Celsius.
  • Make 4 pieces of the cod and dry them.
  • In a bowl, add thyme, lemon zest, cod, pepper, salt, and olive oil. Now, toss the pieces so they are fully coated. Set it aside.
  • Take an oven-proof skillet and heat 2 tablespoons of olive oil in it.
  • Sauté fennel in it 5 to 7 mins so they are just tender.
  • Then add garlic and leeks to it and cook until the leeks turn tender and golden.
  • Add White wine, broth, thyme, preserved lemon, salt, and pepper to it.
  • Simmer it on low heat until half the liquid remains.
  • Add asparagus and cook for another 2 mins.
  • Add the fish to the pan and bake it in the oven till it is completely cooked.
  • Divide it into 4 bowls.
  • Add a lemon wedge and a sprig of thyme to the top.

6. Health Coach Cobb Salad

  • Avg. Preparation time: 10 mins
  • Avg. Cooking time: 10 mins
  • Avg. Total time: 20 mins
  • Serves: 1

Ingredients

  • Quinoa: ¼ cup, cooked, topped with shredded purple cabbage,
  • Grape tomatoes: 5, halved,
  • Arugula: A small handful, covered with 3 dates, pitted, and chopped,
  • Cucumber slices: 6,
  • Hard-boiled egg: 1, halved, sprinkled with black peppers and sea salt,
  • Microgreens: 2 tbsp,
  • Hummus: 2 tbsp, freshly made,
  • Carrots: ¼ cup, spiralized
  • Spring lettuce: 1 handful, chopped,
  • Avocado: 1/2, small, and filled with 1 tsp raw sunflower seeds and 1 tsp raw pumpkin seeds
  • Salad dressing of your choice: 2 tbsp

Instructions

  • Arrange all the ingredients in a shallow bowl.

7. Cherry Chia Seed Jam

  • Avg. Preparation time: 10 mins
  • Avg. Cooking time: 20 mins
  • Avg. Total time: 30 mins
  • Serves: 10 Ounce

Ingredients

  • Cherries: 1 lb. or 2 cups, pitted, fresh or frozen,
  • Lemon juice: 1 tsp,
  • Raw honey: 2 tbsp,
  • Chia seeds: 2 tbsp

Instructions

  • Take a small saucepan and add honey, lemon juice, and the fruits to it over medium-high heat.
  • Let it simmer for 15 mins. Use a fork or a potato masher to get the fruits to the required consistency.
  • Turn off the heat. Then add the chia seeds and stir so it all is well combined.
  • Let it rest for 15 mins.
  • It can be stored for 10 days in an airtight container in a refrigerator.

8. Upside Down Rhubarb Cake

  • Avg. Preparation time: 20 mins
  • Avg. Cooking time: 30 mins
  • Avg. Total time: 50 mins
  • Serves: 6-8

Ingredients

  • Rhubarb: 4 cups or 1 ¼ lb., Cut into half-inch cubes,
  • Sugar: 1 ¼ cup, divided,
  • Butter: 4 tbsp,
  • Lemon juice: 1 tbsp,
  • Vanilla extract: 2 tsp,
  • Salt: A pinch,
  • Eggs: 4, room temperature, yolks, and whites separated,
  • Lemon zest: Of one lemon,
  • Almond flour: 1 ½ cup, finely ground,
  • Baking powder: 1 tsp,
  • Cardamon: ¼ tsp
  • Powdered sugar: For sprinkling.

Instructions

  • Preheat the oven to 375 Fahrenheit.
  • Melt the butter over medium heat into an iron skillet and brush its sides with it.
  • Then add salt, vanilla, lemon juice, sugar, and rhubarb to it. You need to cook it until the sugar dissolves.
  • Now you need to turn off the heat.
  • Take a medium bowl and whisk ¼ cup of sugar, cardamom, lemon zest, and egg yolks, until the sugar dissolves and is creamy. Set. It aside.
  • Take a small bowl and whisk baking powder, salt, and almond flour, until it is all combined.
  • In the egg mixture, incorporate the flour mixture. At this moment, the batter will be very dense.
  • Whip the egg whites in a stand mixer on medium-high speed. Add vinegar and salt when bubbles start to form.
  • Gradually add the remaining sugar when soft peaks start to form.
  • Now turn down the speed to low and gradually add the batter to it until it is well combined.
  • In the cast-iron skillet with rhubarb, pour the batter, and bake for 30 mins in the preheated oven.
  • Once baked, gently invert the cake over a cake platter.
  • Serve alone or you can also serve it with vanilla ice cream.

9. Green Pineapple Smoothie

Ingredients

  • Almond milk: ½ cup, unsweetened,
  • Greek yogurt: 1/3 cup, plain, nonfat,
  • Baby spinach: 1 cup,
  • Banana slices: 1 cup, frozen,
  • Pineapple chunks: ½ cup, frozen,
  • Chia seeds: 1 tbsp,
  • Honey or pure maple syrup: 1-2 tsp, optional.

Instructions

  • In a blender add yogurt and coconut milk.
  • Then add the sweetener, chia, pineapple, banana, and spinach.
  • Blend it until it is smooth.

10. Salmon Burger

  • Avg. Preparation time: 10 mins
  • Avg. Cooking time: 20 mins
  • Avg. Total time: 30 mins
  • Serves: 4

Ingredients

  • Egg: 1, large,
  • Salmon fillet: 1 lb., skinless, finely chopped,
  • Scallions: 2, chopped,
  • Fresh Dill: 3 tbsp, chopped, divided,
  • Flat-leaf parsley: 3 tbsp, chopped, divided,
  • Salt and pepper: To taste,
  • Olive oil: 1 tbsp,
  • Greek yogurt: ½ cup,
  • Lemon zest: 1 tsp,
  • Lemon juice: 2 tbsp
  • Brioche buns: 4, toasted,
  • Lettuce leaves: 8
  • Persian cucumber: 2, shaved lengthwise,
  • Radish sprouts or broccoli: 2 cups.

Instructions

  • Take a medium-sized bowl and beat the egg in it until it is frothy.
  • Then add salmon, salt, pepper, parsley, dill, and scallions to it.
  • Take a large skillet and heat 1 tbsp of oil in it.
  • Pour ½ cup of the salmon mixture to it to make 4 mounds, flatten them to turn them into half-inch thick patties.
  • Cook them until they are golden brown.
  • In a bowl, mix yogurt, parsley, fill, salt, pepper, lemon juice, and zest.
  • On the bottom buns, spread the sauce, then add lettuce, patties, sprouts, and cucumber. Then add the top bun.

Try these delicious recipes this spring and we wish you a happy spring.

Written by HealthRadar360

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