As the seasons change, so does the produce that pops up in your local grocery store or farmer’s market. Healthy spring recipes should be easy to produce–but the array of new options to choose from can become a little overwhelming. To put it all together, we talked with Peloton Tread instructor and in-season produce enthusiast Rebecca Kennedy about her favorite simple, healthy spring recipes that you can try right now.
Learn What To Look For
Knowing what’s in season this time of year is the first step to making sure you’re buying the right items this spring. One helpful way to narrow it down is to stop by your local farmer’s market. “Farmers will bring in produce they have grown locally, so this will be an easier way to know what’s actually in-season instead of trying to figure out what the supermarket has imported from other countries,” she says. If you need a cheat sheet for wherever you’re shopping, Rebecca recommends starting with the following:
- Sugar snap peas
- Herbs (rosemary, mint, thyme)
- Late spring strawberries
Rebecca’s Spring Go-To Recipes
Now that you’re stocked up, Rebecca gives us the scoop on some of her favorite healthy spring recipes incorporating in-season foods to take advantage of their major health benefits. “These items will also be higher in quality, richer in color, have a fresher taste and a lower probability of being genetically modified or grown in less-ideal conditions,” says Rebecca. “Remember, if it’s hard to come by, chances are it’s not supposed to be growing and consumed then.”
Arugula Salad With Fresh Champagne Grapefruit Dressing
Add chopped asparagus, shaved heirloom carrots and grapefruit (option to add grilled chicken or salmon) to a heap of fresh arugula.
1/2 cup champagne vinegar.
Zest from 1 large grapefruit.
1 cup freshly squeezed grapefruit.
2 tablespoons honey (optional)
1/4 teaspoon dijon mustard.
1 cup olive oil.
1 teaspoon kosher salt.
1/2 teaspoon freshly ground pepper
*In a mason jar add all ingredients, shake and pour
Roasted Harissa Carrots
3 tablespoons harissa
2 tablespoons olive oil
2 tablespoons pure maple syrup (skip if you don’t want a sweeter taste or added sugar)
2 garlic cloves, crushed
1/4 teaspoon kosher salt
21 ounces small carrots with tops, trimmed and peeled
1/3 cup unsalted pistachios, coarsely ground
– Preheat oven to 425°F.
-Stir together harissa, olive oil, maple syrup, garlic and salt together in a large bowl. Add carrots; toss until well coated.
– Spread carrots evenly across a roasting pan, cover with aluminum foil, and roast at 425°F until tender–about 20 minutes.
-Remove foil, and cook until caramelized–usually 5 to 10 more minutes.
-Sprinkle with pistachios; serve immediately.
Strawberry Spinach Smoothie
-1/2 cup strawberries
-1/2 cup nut or oat milk
-1/2 cup water
-2 cups spinach
-1 serving MCT oil
-1 serving of favorite plant based or whey protein powder
*Blend together and serve!
Fennel Salad With Avocado And Grapefruit
-1/3 cup fresh orange juice
-1/4 cup fresh lemon juice
-3 tablespoons olive oil
-2 tablespoons honey
-1 tablespoon minced shallot
-1 teaspoon grated lemon peel
-1 teaspoon grated orange peel
-1 teaspoon minced peeled fresh ginger
-1 teaspoon dry mustard
-1 teaspoon oriental sesame oil
-2 large pink grapefruits, peel and white pith removed
-1 pound fennel bulbs, trimmed, cut into paper-thin slices
-2 large avocados, halved, pitted, peeled, cut into thin slices
-4 cups arugula
-Whisk first 10 ingredients in large bowl to blend. Season with salt and pepper.
-Using a sharp knife, cut between membranes of grapefruits to release segments.
-Spread fennel slices over large platter.
-Arrange grapefruit segments and avocado slices atop fennel.
-Drizzle dressing over salad.
-Arrange arugula atop salad.
Grilled (Or Raw!) Sugar Snap Peas
Rebecca’s recipe for grilled sugar snap peas is such an easy go-to green to add to your plate. “I simply add a small bit of olive oil to a mixing bowl, toss in some pre-washed snap peas and season with salt and pepper,” she says. “While they’re on the grill, turn over so they don’t get charred but when they turn bright green you’ll know they’re done.” An ever easier solution? Rebecca suggest throwing a handful of washed sugar snap peas for a perfect portable snack while on-the-go.