Five Amazing Healthy Spring Recipes for Getting Fit for Spring Here on the Suncoast

As the days get longer and the weather gets warmer, spring is the perfect time to refresh your diet and focus on eating healthy, nutritious foods. As we continue into the warmer weather and beautiful days we all want to look our best. Whether you’re looking to shed some winter weight or simply want to feel more energized, these amazing spring recipes are sure to help you get fit and feel great.

Spring Vegetable Stir-Fry

1. Packed with fresh, seasonal vegetables, this stir-fry recipe is a delicious and nutritious way to get your daily dose of vitamins and minerals. Add some lean protein like chicken or tofu for an extra boost.

Ingredients

• ¼ cup Fusia Reduced Sodium Soy Sauce (regular soy sauce is too salty!)
• 2 tablespoons SimplyNature Organic Wildflower Honey or maple syrup
• 2 teaspoons arrowroot starch or corn starch
• 1 tablespoon grated fresh ginger
• 1 large clove garlic, pressed or minced
• ½ teaspoon crushed red pepper (scale back or omit completely if you’re sensitive to spice)
• 1 tablespoon SimplyNature Organic Coconut Oil or your cooking oil of choice
• 1 small red onion, root and tip ends removed and cut into ¼-inch thick wedges
• 3 medium carrots, peeled and cut into very thin rounds
• Pinch of salt
• ½ bunch (½ pound) thin asparagus, tough ends removed and cut into 2-inch long pieces

Instructions

1. In a liquid measuring cup, combine the soy sauce, honey, cornstarch, ginger, garlic and red pepper flakes. Whisk until blended and set aside.
2. Warm the oil over medium heat until shimmering. Add the onion and carrots and a pinch of salt. Raise the heat to medium-high and cook, stirring every 30 seconds or so, until the onions have softened, about 4 to 5 minutes. (If at any point you catch a whiff of something burning while making this stir-fry, dial back the heat a bit.)
3. Add the asparagus and cook, stirring every 30 seconds, until the carrots are starting to caramelize on the edges and are easily pierced by a fork, about 3 minutes.
4. Pour in the prepared sauce and cook, while stirring constantly, until the sauce has thickened to your liking, about 30 to 60 seconds. Remove from heat and serve as a side dish as-is, or turn it into a main dish by serving it with rice, fried eggs or tofu.

Spinach Strawberry Salad

1. Combine fresh strawberries, baby spinach, and feta cheese for a light and refreshing salad recipe that’s perfect for spring in this recipe. Drizzle with a balsamic vinaigrette for added flavor.

Ingredients

• 3/4 cup raw pecans
• 1/2 small red onion very thinly sliced
• 10 ounces fresh baby spinach I also love a 50/50 arugula and spinach blend
• 1 quart strawberries hulled and quartered (about 1 pound)
• 3/4 cup crumbled feta cheese buy the block-style feta, not pre-crumbled; the texture is much better

Ingredients Poppy seed Dressing

• 1/4 cup balsamic vinegar
• 3 tablespoons extra-virgin olive oil
• 1 1/2 tablespoons poppy seeds
• 1 1/2 tablespoons honey
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt
• 1/8 teaspoon black pepper

Instructions

• Toast the pecans: Preheat the oven to 350 degrees F. Spread the pecans in a single layer on an ungreased baking sheet. Bake for 8 to 10 minutes, until the pecans smell fragrant and the center of a pecan is tan when the pecan is broken in half. (Do not walk away from the oven in the last few minutes of cooking. This is when nuts love to burn.) Transfer to a cutting board and roughly chop.
• Place the sliced onions in a bowl and cover with cold water. Let sit while you prepare the rest of the salad (this keeps their flavor but removes the harsh onion bite).
• Prepare the dressing: In small mixing bowl or large liquid measuring cup, whisk together all of the dressing ingredients—vinegar, oil, poppy seeds, honey, mustard, salt, and pepper—until well combined. (Alternatively, you can shake the ingredients together in a mason jar with a tight-fitting lid).
• Assemble the salad: Place the spinach in a great big serving bowl. Add the strawberries. Drain the red onion and add it as well. Drizzle about half of the dressing over the salad and toss to coat the leaves. Assess the amount of dressing. You want the spinach leaves to be nicely moistened but not swimming in dressing. Add a little more if needed to suit your preferences. Add the feta and pecans. Toss lightly to combine. Serve immediately, with extra dressing on the side as desired.

Grilled Lemon Herb Chicken

1. Marinate chicken breasts in a mixture of lemon juice, garlic, and herbs, then grill to perfection for this recipe. Serve with a side of steamed green beans or a mixed green salad for a healthy and satisfying meal.

Ingredients

• 1 1/2 lbs boneless, skinless chicken breasts (4-5 small-ish breasts) or boneless, skinless chicken thighs (6-8 pieces- see notes.

Chicken Marinade Ingredients

• 2 tablespoons fresh oregano, rosemary, thyme, or sage, finely chopped (or use a combo)
• zest from one medium lemon (2 tablespoons) and save the lemon for grilling/ juicing.
• 1 tablespoon granulated garlic, or 4 garlic cloves, finely minced
• 1 1/4 teaspoons kosher salt
• 1/2 teaspoon cracked pepper
• 1/4 teaspoon chili flakes
• 1/4 cup olive oil

Instructions

1. Pound thickest part of the chicken breast into uniform thickness aiming for 3/4 inch thick and if very large, cut into uniform sizes roughly 5-6 ounces each.
2. Make the marinade: Mix marinade ingredients together in a small bowl. Set aside 2 tablespoons (for garnish). Place chicken and marinade in a bowl, baking dish or large zip lock bag and massage to coat all sides well. Marinate for 30 minutes, a few hours, overnight or even a few days.
3. Grill: Preheat grill to medium-high. (See notes for chicken thighs.) Lift chicken breasts out of the bowl, letting most of the oil drip off -before carefully placing it on the grill. Cut the zested lemons in half, placing open sides down on the grill, too. Feel free to add any veggies to the grill– here, we added halved tomatoes. Close the grill lid and cook for 5-6 minutes (or until deep golden grill marks appear) before flipping. Cook the other side for 5-7 minutes, and lower heat or move to a cooler spot until the thickest part of the breast registers at 160F, and meat is no longer pink, and the meat looks opaque. Let it rest for 5-10 minutes before serving.
4. Serve: Place the grilled chicken on a serving platter, squeeze generously with the grilled lemon, and tuck in fresh herbs for garnish. Spoon the reserved two tablespoons marinade over the chicken, and serve! (NOTE: DO not use the “used marinade” that the raw chicken was in for this!).

Asparagus and Mushroom Frittata

1. Whip up a frittata using eggs, asparagus, mushrooms, and your favorite herbs and spices. This protein-packed receipe is perfect for breakfast, lunch, or dinner.

Ingredients

• 2 eggs
• 1 teaspoon water , (or milk)
• pinch of kosher salt
• 1 tablespoon butter , (or Cooking spray)
• 3 brown mushrooms , sliced
• 5 asparagus spears , trimmed and cut into ½-inch pieces
• 1 tablespoon chopped green onion
• 2 tablespoons goat cheese

Instructions

• Preheat the oven or toaster oven to broil.
• Spray a 7- to 8-inch non-stick fry pan with cooking spray and warm on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice. Add the asparagus and cook for 1-2 minutes more.
• Whisk the eggs in a bowl with 1 teaspoon water and a pinch of kosher salt until light and frothy, then pour into the mushroom and spinach mixture. Sprinkle with the green onion and the goat cheese.
• Cook the eggs undisturbed until the edges begin to pull away from the edge of the pan and begin to set. Gently lift the edges of the egg and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute or so.
• Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through.
• Remove from the oven and sprinkle with more goat cheese if desired. Cut into wedges and serve warm or at room temperature.

Berry Smoothie Bowl

1. Blend mixed berries, banana, and almond milk until smooth, then pour into a bowl for this recipe and top with your favorite toppings like granola, nuts, and seeds. This nutrient-rich smoothie bowl is perfect for a quick and healthy breakfast or snack.

Ingredients

• 1 heaping cup of organic frozen mixed berries
• 1 small ripe banana (sliced and frozen)
• 2-3 Tbsp light coconut or almond milk (plus more as needed)
• 1 scoop plain or vanilla protein powder of choice* (optional)

Toppings optional

• 1 Tbsp shredded unsweetened coconut (desiccated)
• 1 Tbsp chia seeds
• 1 Tbsp hemp seeds
• Granola
• Fruit

Instructions

• Add frozen berries and banana to a blender and blend on low until small bits remain – see photo.
• Add a bit of coconut or almond milk and protein powder (optional), and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency (see photo).
• Scoop into 1-2 serving bowls (amount as original recipe is written // adjust if altering batch size) and top with desired toppings (optional). I prefer chia seeds, hemp seeds, and coconut, but strawberries, granola, and a nut or seed butter would be great here, too!
• Best when fresh, though leftovers are kept in the freezer for 1-2 weeks. Let thaw before enjoying.

These five amazing healthy spring recipes are not only delicious but also nutritious, helping you to get fit and feel your best as you embrace the new season. Incorporate these recipes into your meal planning and enjoy the fresh flavors of spring!

Feature Photo Courtesy of Deposit Photos