Everything To Stock Your Kitchen With To Have A Healthy Spring
The start of a new season is the perfect time to begin working on your healthy eating goals. No matter what your goals are around healthy eating, one thing is true for all: eating a diet rich in whole foods should be a priority. Eating a diet rich in whole foods, such as vegetables, fruits, herbs, whole grains, legumes, nuts, seeds, and so on, can significantly enhance your ability to achieve various health goals, including increased energy, weight loss, clearer skin, healthier digestion, and hormonal balance, among others.
Spring is an excellent opportunity to shift your diet towards whole foods, as there’s an abundance of delicious produce that’s in season during this time of the year. Below I have shared a list of whole food options to keep on hand this season to create delicious and simple Spring inspired meals from scratch.
If home cooking is new to you or if you typically stick to the same few fruits and vegetables you know that you like then keep reading for some simple tips to integrate seasonal produce into your diet.
seasonal fruits and vegetables
This time of year the markets are bursting with beautiful seasonal produce. Fruits, vegetables and herbs contain essential vitamins and minerals that we need to feel our best. Everything from radishes and carrots to fresh coriander and beets are in season. I love to stock up on carrots, beets, turnips and potatoes and roast them together on a pan in the oven with chickpeas, a little oil and salt for an easy weeknight meal. I also love to stock up on arugula, radishes and fresh herbs to add to a fresh quick and easy spring salad. This time of year foods like mushrooms, bok choy and scallions are in season which are perfect to stir fry with coconut aminos. Just serve it over salmon or tofu with rice for a simple weeknight dinner. Having a fridge full of bright, colorful seasonal fruits and vegetables will inspire you to eat healthier and do more healthy home cooking.
seeds and nuts
Nuts and seeds contain protein, good fats, fiber as well as essential vitamins and minerals. They can help to add a little crunch to fresh salads and roasted veggie bowls. I also love adding them to homemade granolas and granola bars. They are also amazing to have on hand to make homemade nut milk. I always keep cashews, almonds, pumpkin seeds, chia seeds, flaxseed, hempseed and sunflower seeds on hand. I personally love adding flax, chia or hempseed to my smoothies for a nutrient boost. I recommend looking out for organic sprouted nuts and seeds as these can be a little easier on the digestive system.
quinoa and lentils
Quinoa and lentils are amazing complete sources of protein, meaning that they contain all 9 amino acids we need that our bodies cannot make on their own. Plus, they contain essential vitamins and minerals to support your whole wellbeing. I love keeping both on hand and prepping a batch of each weekly to easily toss onto Spring salads. It is an easy way to add more protein and fiber. I also love using them interchangeably as a base for roasted veggie bowls. Check out one of my favorite salads using quinoa here! Rice is another favorite of mine to keep on hand as it makes a great base for a seasonal stir fry.
white beans
Beans are great sources of protein, good fats and fiber. They are also great sources of B vitamins which is essential for energy support. Beans are great to have on hand in the Spring because they pair so well with Spring salads and soups. I love to add cannellini beans to a salad with arugula, blueberries, radishes and carrots. I also love adding them to Spring soups to add protein. I also love keeping chickpeas on hand as they are so versatile. They can be added to a Spring veggie roast, blended into a hummus to eat with seasonal veggies or made into a chickpea salad with Spring herbs. This is one of my favorite chickpea salads using Spring herbs.
oils and vinegars
Spring produce is incredible for salad making which means you will need a good dressing to make those salads tastier. I urge you to skip the store bought dressing and make your own at home- it is SO easy! I love to stock up on good quality olive oil, white wine vinegar, balsamic vinegar, apple cider vinegar to easily whip up a healthy and delicious dressing. All you need is oil, vinegar, salt, pepper, a little dijon mustard and a drizzle of honey to make it. This helps you skip the ultra processed dressings and the refined sugars that are typically found in dressings.
frozen fruits
Since the weather is beginning to warm up, try adding smoothies to your morning breakfast lineup. Smoothies are an easy breakfast and when made right can help you maximize your nutrition to feel your best. I love stocking up on frozen fruits to add to smoothies. I love to stock up on berries, mango, pitaya and cherries. I also love stocking up on frozen fruit to add to pancakes and oatmeal. Since fruit is frozen upon picking it contains more vitamins and nutrients than fresh in most cases. Check out some of my favorite smoothie recipes here.