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4 Spring Foods To Eat and Their Health Benefits

by Stephanie

4 Spring Foods To Eat and Their Health Benefits

It’s spring! It’s spring! It’s spring!

Spring is one of my most favourite times of the year because the sun starts to shine more often, the air is fresh and we start to get excited about Farmer’s Markets!

This week, I wanted to go through a list of foods that are available in the spring along with their health benefits.

Before I get started on that though, I want to make sure to mention that I believe in a balanced approach when it comes to eating real food.

I don’t believe in a one size fits all food that will cure disease or make you super healthy (Eat kale and live to 100!!).

Instead, I believe in eating a wide variety of nutritious foods each day to give our bodies optimum nutrition from various sources instead of relying on only one source.

Not too much produce is available locally in the spring, but what is available is packed with nutrition that our bodies need after a long winter of cooked root vegetables.


Here are four fruits and vegetables on the spring list:

Rhubarb

One vivid memory I have from childhood is going into my Aunt Carole’s garden to cut a piece of rhubarb and eat it raw with white sugar.

It was the perfect combination of sweet and sour.

Health Benefits:

  • Tons of fibre (5 grams of fibre for a 3.5 oz serving).
  • Used in Ancient Chinese medicine to sooth upset stomach and help with constipation.
  • Every serving provides 45% daily value of Vitamin K which helps with bone strength and brain health.
  • Also includes Vitamin C, Vitamin A, calcium, folate and B vitamins.

Strawberries

I’ve noticed that strawberries are available at places like Farm Boy throughout the colder months because they are now grown in greenhouses in western Ontario.

The great news is that greenhouse strawberries use ‘beneficial insects’ to kill pests which means that fewer pesticides are used compared to their conventional counterparts.

One thing to note about strawberries overall is to buy organic if you can. According to the Environmental Working Group, strawberries are at the top of the Dirty Dozen list for pesticides.

Health Benefits:

  • High levels of vitamin C (use those greenhouse or organic strawberries in the winter to boost immunity).
  • Super important for heart health due to the high antioxidant content.
  • Each cup provides 24% of manganese which helps with bone production, collagen production, blood sugar control and free radical damage protection.
  • Strawberry seeds contain a small amount of Omega-3 fats.
  • Help to prevent cognitive decline as we age.

Asparagus

I try to eat asparagus only when it’s in season, otherwise it comes from Mexico, which means it’s not fresh (We want to eat asparagus within 48 hours for optimum nutritional benefit).

Asparagus is a perfect spring treat and it has a ton of health benefits.

Note! Asparagus doesn’t take as long to cook as you might think.

Steam or lightly sauté the spears for only 3-5 minutes. Say no to soggy asparagus!

Health Benefits:

  • Anti-inflammatory food.
  • 101% daily value of Vitamin K per cup serving (Vitamin K is important for blood clotting and bone health).
  • Also high in folate which is good for brain and nervous system health as well as cardiovascular health and red blood cell production.

Radishes

People have a love hate relationship with radishes. They’re spicy and kind of weird, but I tend to like them all the same. They’re also super healthy to eat!

Health Benefits:

  • High in Vitamin C.
  • Helps to detox the body of toxins.
  • Excellent for helping to regulate diabetes.
  • Helps to regulate blood pressure.

The bulk of the produce bounty will come closer to the end of spring and summer, but get a head start by adding these spring fruits and vegetables to your daily meal rotations to get the biggest bang for your buck when it comes to your health!


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Follow me on Instagram • @lealoulemonade

From what I’ve heard so far, our property used t From what I’ve heard so far, our property used to be an apple orchard called Hope Farms in the 1800s. That’s all I really know (oh and that there’s a ghost we’ve yet to experience).

I was so excited to learn there were still 3 apple trees. But when we moved here no apples came.

The former owners must have trimmed them because truthfully they can be a bit of a pain when they fall and the animals and bugs get at them.

This year we started to see apples and then more apples and now all three trees are full of them. 

Many of them are wonky or blemished but they taste good! 

I picked this one today. It looks like I bought it from a store. 

‘Is that from *our* tree?’ The kids asked.

How cool and rewarding it is to pick food from your own yard. ❤️🍎🍏
Fun garden stuff! 🌱I picked some bush beans! M Fun garden stuff!

🌱I picked some bush beans! Most of them didn’t take. I think I have a furry little muncher eating the leaves…

🌱I harvested my garlic! I planted 16 cloves in November and now I have 16 bulbs! Pretty sweet return right there.

🌱My cauliflower is coming along! Almost there. 

🌱Not pictured are my mini watermelons! They’re so cute!

I’m learning lots and already thinking of what I’d do differently next summer.
Well, guess what? Our wellness retreat was cance Well, guess what? 

Our wellness retreat was canceled on June 24 because it was calling for thunderstorms all day - we had to make a call and guess what else? It barely rained! 

Such is life!

We managed to move most of the attendees to Sunday, July 16 and we'd love to open it up one more time to see if you would like to attend with them.

We'd love to see you!

As a reminder, here is the plan for the day:

❤️Welcome Circle
❤️Yoga + Group Reiki Class with Sonya Brar
❤️Cooking Class with me!
❤️Lunch together
❤️Meditation
❤️Closing Circle

I'm finalizing the yummy recipes we'll be cooking and eating. Fresh and local ingredients as much as possible. 

I'm also keeping the recipes simple because you're coming to recharge right? 

Join us on July 16! Link is in my bio @lealoucooks 
—-
@soar_wellness
Eat the rainbow(ish). 🌈 I find kids (and adult Eat the rainbow(ish). 🌈

I find kids (and adults) are more likely to eat veggies when we offer them like this. 

Sounds simple, but I find my kids eat more like this than when I put them in lunches or directly on their plates at dinner. 

Plus, it’s pretty on the table! 

I’m serving this with pulled chicken sandwiches for dinner tonight! 

Soccer night! ⚽️

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About Stephanie

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Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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