Spring is a fresh start, and a great way to start the season is to bring fresh, nutrient-packed superfoods into your diet.
‘Eating seasonally’ means eating fruits, vegetables, and other foods when they are naturally ready to be harvested, like strawberries in summer or pumpkins in autumn.
Why should I eat seasonally?
Eating seasonally can reduce the environmental impact of food production by decreasing transportation and storage needs. [1] So, when you eat foods that are available near you, they don’t need to be transported across the world – saving fossil fuels. They also don’t need to be stored, saving energy that would be used in cooling etc.
What are superfoods?
‘Superfoods’ is a term given to nutrient-rich foods that can be beneficial for your health and well-being. To be a superfood, something has to be packed with vitamins, minerals, and antioxidants that may help boost energy, immunity, and overall health. [2]
So how can you get more of these into your diet? At Vavista we have put together a list of 4 Seasonal Spring Superfoods and Delicious Recipes to Use Them!
1. Asparagus
Asparagus is a spring vegetable, that is ready to harvest in April. It’s rich in vitamins A, C, and K, as well as fibre. It’s known for its antioxidant properties and ability to support heart health. It provides 57% of the Recommended Daily Intake (RDI) of Vitamin K, 34% of Folate, 18% of Vitamin A, and 12% of Vitamin C. [3]
Recipe: Asparagus Penne with Fresh Walnut Pesto
Ingredients:
-
- 1 bunch of asparagus, trimmed and cut into 1-inch pieces
- 200g penne pasta
- 25g fresh basil leaves
- 60g walnuts
- 60g grated Parmesan cheese
- 2 cloves garlic
- 60ml olive oil
- Salt and pepper to taste
Instructions:
- Cook the penne pasta according to package instructions.
- Blanch the asparagus in boiling water for 2-3 minutes, then drain.
- In a food processor, blend basil, walnuts, Parmesan, garlic, and olive oil until smooth.
- Toss the pasta and asparagus with the pesto sauce. Season with salt and pepper.
2. Spring Onions
Spring onions are available to harvest in Spring (and lots of other times of year). You can also easily grow yourself at home from old spring onion offcuts! They are high in antioxidants like quercetin that may support heart health. Also, the levels of vitamin C in spring onions can support the immune system and may help protect against infections. [4]
Recipe: Spring Onion and Goat Cheese Tart
Ingredients:
-
- 1 sheet puff pastry
- 1 bunch spring onions, chopped
- 200g goat cheese, crumbled
- 2 eggs
- 120ml cream
- Salt and pepper to taste
Instructions:
- Preheat the oven to 180°C (350°F).
- Roll out the puff pastry and place it in a tart pan.
- In a bowl, mix eggs, cream, salt, and pepper.
- Spread the spring onions and goat cheese over the pastry.
- Pour the egg mixture over the top.
- Bake for 25-30 minutes until golden brown.
3. Peas
Garden peas are one of the first vegetables to appear in Spring. They’re rich in fibre, protein, vitamins A and C, and carotenoids (the same thing you find in carrots) that can support eye health. [5]
Recipe: Sweet Pea and Mint Soup
Ingredients:
-
- 300g fresh or frozen sweet peas
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 litre vegetable broth
- 25g fresh mint leaves
- Salt and pepper to taste
Instructions:
- Sauté the onion and garlic in a pot until translucent.
- Add the peas and vegetable broth, bring to a boil.
- Reduce heat and simmer for 10 minutes.
- Add mint leaves and blend the soup until smooth.
- Season with salt and pepper.
4. Rhubarb
Rhubarb can be harvested in March and April, through naturally growing or in a green house. It’s known for its delicious tart flavour and is rich in vitamins K, C, fibre, and antioxidants. It has been suggested as a natural remedy for digestive health issues and can have anti-inflammatory properties. The vitamin K content in rhubarb supports bone health and could also help prevent osteoporosis. [6]
Recipe: Rhubarb Crumble
Ingredients:
-
- 500g rhubarb, chopped
- 100g sugar
- 120g flour
- 50g rolled oats
- 100g brown sugar
- 120g butter, melted
Instructions:
- Preheat the oven to 180°C (350°F).
- Mix rhubarb with sugar and place in a baking dish.
- Combine flour, oats, brown sugar, and melted butter to make the crumble topping.
- Sprinkle the crumble over the rhubarb.
- Bake for 35-40 minutes until golden brown.
By incorporating these 4 Spring superfoods into your diet, you can enjoy the season’s best flavours and potentially boosting your health. Try these recipes and share the joy of spring!
Click here to discover some more of our recipes…
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