Josh Perez Fitness

Spring is a great time to clean up your nutrition plan. As the weather warms and heavy soups, stews, and casseroles lose their appeal, start taking advantage of seasonal spring food, especially the fruits and vegetables that are so tasty in the earlier part of the year. It’s easy to follow a healthy nutrition plan when you incorporate spring foods.

Seasonal food is a great food choice for several reasons – First, seasonal fruits and vegetables are at optimal flavor and quality. Second, they’re in abundance, so they cost less at the grocery store, produce store, or a farmer’s market. Lastly, the fruits and vegetables are more nutritious because they don’t sit around.

Spring clean weather is also a great time to grill outdoors and it’s one of the healthiest ways to prepare food. Grill leaner cuts of lamb with asparagus for a tasty springtime dinner. For a springtime breakfast idea, skip the heavy oatmeal and opt for a bowl of muesli soaked in low-fat milk and topped with fresh fruit.

No matter what time of year, you can always incorporate lots of healthy fresh fruits and vegetables into your nutrition plan. Fruits and vegetables that are nutritious and that readily available year-round include potatoes, carrots, celery, bananas, and peppers, but you may want to shift your focus to seasonal foods when possible for the freshest taste.

Here is a quick list of what’s in spring clean nutrition season:

• Apricots: Although many people enjoy dried apricots, they are also delicious served fresh, especially when chopped in a salad.
• Asparagus: When visiting a grocery store in the spring, you’ll likely see displays of asparagus. Here’s an idea: fire up your grill and spray some asparagus spears with a little oil and sprinkle with sea salt, then grill them over a hot fire for about 5 minutes. Grilled asparagus should be brown in spots, but not charred! Enjoy!
• Artichokes:They are one of the highest antioxidant vegetables around! To prepare an artichoke, tear off the outside leaves. Cut off the stems tips of the leaves and steam them in the microwave; serve drizzled with low-fat Italian dressing. Microwaving time depends on the amount. A large artichoke can take about 7 minutes, a small one only about 2 to 3 minutes.
• Broccoli: Broccoli is always a good choice because it’s loaded with antioxidants and is high in fiber. You can serve broccoli steamed or sautéed, or try it raw in salads or for a crunchy snack.
• Chives: Chives are one of the many seasonal herbs that are especially good in the spring.
• Fennel: Fennel is available in early spring and also in summer and fall. It has a slight licorice flavor and adds a unique taste and crunch to salads.
• Greens: Spring greens include Swiss chard, mustard greens, and collard greens. Try not to hide their natural flavors under a heavy dressing. Instead, mix a splash of lemon juice with a high-quality olive oil and a pinch of sea salt.
• Mango: “One of my favorite spring desserts is fresh strawberries topped with a mango puree,” Blatner says. “It’s a neat way to incorporate spring food in your diet — fruit on fruit.”
• Oranges: Oranges are a winter fruit, but they carry over into spring.
• Spinach: Try spinach in place of lettuce in sandwiches, on burgers or in salads, or sauté spinach to serve as a side dish or in pasta.
• Strawberries: Strawberries are available through early summer, but may be sweetest in spring.

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