A L I G N

Building a Seasonal Recipe Program

Eating fresh foods in tune with our surroundings is the best way to align ourselves with the energy of each season. Springtime reintroduces us to longer days filled with light; our plate should reflect these lighter and more refreshing ingredients, as we work to build a healing, seasonal menu.

S P R I N G

healing and balancing foods

• Greens & Sprouts
  - Arugula, microgreens (broccoli, kale, kohlrabi), sprouts (radish, broccoli, mung bean), romaine lettuce (brightening), watercress

• Pungent Cooking Herbs/Spices
  - Garlic, parsley, chives, dill, basil, fennel, marjoram, rosemary, caraway seed, bay leaf, black pepper

• Sprouted grains and legumes
  - Sprouted buckwheat, einkorn berries, farro (mixed into refreshing salads)

• Seasonal Plants
  - Asparagus, beets, carrots, young potatoes, brussels sprouts, nettles (try in a cleansing tonic or tea), peas, radishes, ramps, morels

• Fruit
  - Lemon, lime, grapefruit, tangerines, tangelos, mandarins, rhubarb, strawberries
  
  
  

In the Springtime, we do best to relieve our Liver from the heavy foods of Winter by balancing our body with more energizing meals. We want to cook with less salt, and avoid rich/heavy meals, as these have a depleting effect on our system during this time.

We can revitalize ourselves to balance in harmony with Spring through cleansing and renewing foods; think crunchy salads and sprouts, fresh herbs, and plenty of citrus to keep our energy light and fresh. When we cook our vegetables, we want to sauté them with less water and more heat; finishing them quickly to preserve more of their vital nutrients and energy.

Eat Well, Live Well

Begin introducing more whole foods and seasonal ingredients.

Notice the benefits of sticking to a consistent rhythm with your meals and reflect on how you feel after eating more complete foods and unprocessed ingredients. Try to limit your consumption of anything packaged or containing long lists of ingredients. When buying convenience items such as tortillas, sprouted wraps, snacks, chips or crackers, be mindful of what they are made of, and remember how nutrition can support your wellness goals and the way that you want to feel.

The easiest way to eat healthier is to invest in more healthy foods. Bring home less fast calories and processed ingredients.

Establishing a supportive relationship with food

What flavors do you enjoy? What meals satisfy you best? How do you feel eating more plants?

Create a menu journal centered around the flavors you enjoy most. Forget about counting macros or obsessing about carbs or calories, just think about balancing whole grains, colorful vegetables, plant-based protein (found in abundance in vegetables!), and healthy fats.

Most importantly, try to just stay in touch with yourself throughout your day; notice how certain foods affect your mood and energy levels, and keep in mind that your meals may fluctuate depending on your activity level. Try not to obsess about calories, instead make it a habit to eat when you feel hungry, and not if you don’t. And finally, if you come away from anything while trying out a plant-based menu plan, know that all the extra fiber and added nutrients will only ever benefit your gut health and microbiome in the long run.

There is no one-size-fits-all approach to eating, we are all unique and have different dietary needs and backgrounds. My philosophy is that as long as the majority of our plate is comprised of plants, we can never go wrong. For everything else, there is moderation.

Links and resources to explore plant-based eating further

The Rich Roll Podcast : Truly a wealth of inspiration, Rich has been a plant-based ultra endurance athlete for over a decade. His thoughtful guests range from scientists in the field of plant-based research to tech entrepreneurs changing the face of the wellness field. Click the link for one of my favorites, A Masterclass on Plant-Based Nutrition.

Instagram Accounts to Follow for Inspiration

@eatmoverest
@nomeatathlete_official
@healthycrazycool
@plantbasedpediatrician
@alignwithyoga
@scienceofselfyoga
@miyokoschinner
@freeleethebananagirl

My Pinterest Recipe Page for Inspiration

@littlemoonv