Spring Clean Your Diet With These 6 Healthy Recipes
Spring cleaning shouldn’t just be reserved for your home — it can also be applied to your eating habits. You can easily make your daily diet far more nutritious by replacing foods that are packaged and out of season with meals that are chock-full of fresh, seasonal produce. Cooking Light suggests stocking up on strawberries, asparagus, cherries, peas, radishes, fava beans, apricots, artichokes, rhubarb, and morel mushrooms, all of which are in season and packed with nutrients.
Replace fat-riddled muffins with a mushroom and scallion frittata, skip sodium-packed subs and make a light sprouted mung bean Greek salad instead, and end your day on a nutritious note with chops and pineapple with chili slaw. Read on to discover 6 healthy recipes that will give your meals a marvelous spring makeover.
1. Mushroom and Scallion Frittata
Perfect for breakfast, brunch, lunch, and dinner, Martha Stewart’s mushroom and scallion frittata is bursting with stunning spring flavors. It’s also quite easy to prepare, only requiring one pan, and can be whipped up in 45 minutes; simply cook the vegetables, add the seasoned eggs, bake the frittata, serve, and enjoy! If you don’t have shiitake mushrooms on hand, feel free to use white button mushrooms instead. The recipe yields 4 servings.
- 2 tablespoons olive oil
- 12 scallions, including green parts, cut into 1½-inch pieces
- ½ pound shiitake mushrooms, stems discarded and caps sliced ¼-inch thick, or white mushrooms, sliced
- Salt and pepper
- 8 eggs
- ½ cup grated Parmesan cheese
Directions: Preheat oven to 350 degrees Fahrenheit. Heat olive oil in a medium ovenproof skillet over medium heat. Add scallions, mushrooms, and ½ teaspoon salt; cover, and cook until the vegetables are very soft, about 15 minutes. In a large bowl, whisk together eggs and ¼ teaspoon each salt and pepper. Pour egg mixture over the vegetables, stir for 2 minutes, then cook for 3 to 4 minutes more. Sprinkle cheese over the frittata, and bake in the oven for 15 minutes.
2. Sprouted Mung Bean Greek Salad
Livestrong explains that mung beans are inexpensive and satisfying legumes, which contain protein, vitamins, and fiber. In fact, a 1-cup serving contains 1.9 grams of fiber, or 8% of your daily value; 3.2 grams of protein; 23% of the recommended daily value of vitamin C; and 43% of the recommended daily value of vitamin K. In Whole Foods Market’s recipe, mung beans pair perfectly with tomatoes, cucumber, onion, olives, and fresh seasonings, creating a vibrant vegetarian dish that works well for lunch and dinner. It yields 4 servings.
- 1 cup sprouted mung beans
- 1 pint grape tomatoes, thinly sliced
- 1 large cucumber, peeled, seeded, and sliced
- ⅓ cup thinly sliced red onion
- 3 tablespoons red wine vinegar
- 1 tablespoon chopped fresh oregano
- 1 tablespoon chopped fresh parsley
- 12 pitted Kalamata olives, chopped
Directions: Place beans and 3 cups warm water in a medium bowl and let soak 45 minutes to rehydrate. Drain beans. Combine tomatoes, cucumber, onion, vinegar, oregano, parsley, and olives in a large bowl. Stir in drained beans and serve.
3. Chops and Pineapple with Chili Slaw
Take a break from red meat and instead add bright and zesty flavors to pork chops. Sweet pineapple pairs perfectly with chili powder, orange juice, and cider vinegar, creating a healthy grilled dinner your family will devour. Better Homes and Gardens’ recipe yields 4 servings, with each containing 357 calories, 12 grams of fat, 392 milligrams of sodium, and 40 grams of protein.
- 8 (½-inch) cut boneless top loin pork chops
- 1½ teaspoons chili powder
- ½ cored fresh pineapple, sliced
- 3 tablespoons cider vinegar
- 2 tablespoons orange juice
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon sugar
- ⅓ small green cabbage, cored and sliced
- ½ red onion, thinly sliced
- 1 small red sweet pepper, cut into strips
Directions: Sprinkle chops with salt and 1 teaspoon chili powder. For charcoal grill, cook chops and pineapple on uncovered grill directly over medium coals for 6 to 8 minutes, until chops are done, turning once. Meanwhile, for chili slaw, in large bowl, whisk together vinegar, juice, oil, sugar, and remaining ½ teaspoon chili powder. Add cabbage, onion, and sweet pepper; toss. Season with salt and pepper. Serve chops with pineapple pieces and slaw.
4. Stuffed Chard with Fresh Marinara
Looking for a new dinner dish that is both satisfying and nutritious? Prepare Eating Well’s recipe via Fitness for stuffed chard with fresh marinara. Lean ground beef adds plenty of protein, while spices, chicken broth, and Parmesan cheese add aromatic flavors. Additionally, Web MD commends Swiss chard for its many health benefits, noting that it’s a great source of vitamins A, C, and K, magnesium, potassium, iron, and dietary fiber.
- 1 pound 90% lean ground beef
- ½ cup plain dry breadcrumbs
- 2 medium shallots, minced, divided
- 1½ teaspoons Italian seasoning, divided
- 1 teaspoon garlic powder
- ½ teaspoon freshly ground pepper, divided
- 8 large Swiss chard leaves, stems removed
- 1 (14-ounce) can reduced-sodium chicken broth
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon crushed red pepper
- 1 (28-ounce) can crushed tomatoes
- ½ cup freshly shredded Parmesan cheese, (optional)
Directions: Gently mix beef, breadcrumbs, 1 tablespoon shallot, ½ teaspoon Italian seasoning, garlic powder, and ¼ teaspoon pepper in a large bowl until just combined. Divide the mixture into 8 oblong 3-inch portions. Overlap the two sides of a chard leaf where the stem was removed and place a portion of beef there. Tightly roll the chard around the beef. Place each roll, seam-side down, in a large nonstick skillet. Pour in broth, cover and bring to a boil over high heat.
Reduce heat to a simmer; cook until an instant-read thermometer inserted into the center of a roll reads 165 degrees Fahrenheit, 8 to 10 minutes. Discard any remaining broth. Meanwhile, heat oil in a medium saucepan over medium heat. Add the remaining shallot, 1 teaspoon Italian seasoning, ¼ teaspoon pepper, and crushed red pepper. Cook, stirring often, until the shallot is soft, 1 to 2 minutes. Stir in tomatoes and cook, stirring occasionally, until slightly reduced and thickened, about 8 minutes. Serve the chard rolls topped with sauce and Parmesan cheese, if desired.
5. Phyllo-Wrapped Asparagus with Prosciutto
Looking for a healthy recipe that can be enjoyed as a supper side, appetizer, or snack? Prepare Cooking Light’s phyllo-wrapped asparagus with prosciutto, a crunchy, easy dish that will be a hit with even the pickiest of eaters. Asparagus is a great source of fiber, protein, vitamins A, B, and K, and antioxidants, according to Care2. Plus, it tastes terrific when paired with prosciutto!
- 3 ounces thinly sliced prosciutto, cut into 30 long, thin strips
- 30 asparagus spears, trimmed
- 10 (14-by-9-inch) sheets frozen phyllo dough, thawed
- Cooking spray
Directions: Preheat oven to 450 degrees Fahrenheit. Wrap 1 prosciutto strip around each asparagus spear, barber polestyle. Place 1 phyllo sheet on a work surface; coat phyllo with cooking spray. Cut crosswise into thirds to form 3 (4.5-by-9-inch) rectangles.
Arrange 1 asparagus spear across 1 short end of each rectangle; roll up jelly-roll fashion. Arrange rolls on a baking sheet; coat rolls with cooking spray. Repeat procedure with remaining phyllo, asparagus, and cooking spray. Bake at 450 degrees Fahrenheit for 10 minutes or until phyllo is golden and crisp. Serve warm or at room temperature.
6. Strawberry Sundaes
This spring, take advantage of strawberry’s sweet flavors and numerous health benefits by preparing Spoonful of Sugar Free’s recipe for strawberry sundaes via Shape. Best Health notes that strawberries boost immunity, promote eye health, help fight cancer, can lower your bad cholesterol, reduce inflammation, regulate blood pressure, and aid in weight management. Not only does this delicious dessert pack a powerful dose of health benefits, but it’s also perfect for a variety of diets, including gluten-free, paleo, and vegan.
- 1 cup frozen strawberries
- ¼ cup full-fat canned coconut milk
- Dark chocolate shavings (optional)
- Chopped nuts (optional)
Directions: Blend strawberries and coconut milk until smooth and the consistency of a milkshake. Freeze for at least 2 hours or until solid. Add toppings of choice.