S P R I N G

Eating fresh foods in harmony 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 reflects this renewed energy with more refreshing ingredients, as we work to build a healing, seasonal menu plan to support our mood and energy levels.

healing and balancing Ingredients

Greens & Sprouts

Arugula, microgreens (broccoli, kale, kohlrabi), sprouts (radish, broccoli, mung bean), romaine lettuce, 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), sprouted lentils & garbanzo beans, hummus

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 (Late Spring), berries in general (fresh or frozen)

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

We can revitalize ourselves 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 raw energy.

Transitional Menu Planning

Start by introducing more whole foods that are in-season.

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 pre-packaged. When buying convenience items such as tortillas, sprouted wraps, snacks, chips, or crackers, be mindful of what they are made of; remember how important it is to eat whole, nutritious foods to support your wellness goals and positively contribute to the way you want to feel. Invest in healthy foods and quality ingredients.

Establishing a supportive relationship with food

What flavors do you enjoy? Which meals feel the most satisfying? What do you notice after eating a meal filled with plants?

Start by creating a menu journal centered around the flavors and foods that you enjoy the most. Forget about counting macros or obsessing about carbs or calories, just think about balancing starches and whole grains with colorful fruits and vegetables, and small amounts of plant-based protein. Remember, the original protein comes from plants!

Stay in touch with yourself throughout your day. Reflect on how certain foods affect your mood and energy levels, and keep in mind that your meals may fluctuate depending on your mood and activity levels. 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.

S P R I N G

healing and balancing Ingredients

Transitional Menu Planning

Establishing a supportive relationship with food

Links and resources to explore plant-based eating further

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