Celebrating Spring Wellness with Healthy & Refreshing Recipes

By Emily Kho, Contributing Blogger

As spring blossoms, it brings a refreshing vibe that motivates us to renew our commitment to wellness. Embrace the season with three light and nourishing recipes perfect for a spring feast. 

These dishes are not only delicious but also packed with nutrients, aligning perfectly with your health goals.

Spring Pea and Mint Soup

The Spring Pea and Mint Soup recipe comes from recipe developer, cook, and baker, Jennifer Emilson of The Lemon Apron. The recipe makes 4 servings, taking 10 minutes to prep and 20 minutes to cook, for a total cook time of 30 minutes.

This soup is rich in vitamins A and C from peas, which support immune health and skin vitality, while mint provides a refreshing taste and aids in digestion.

Ingredients

• 2 tbsp butter or olive oil
• 4 shallots chopped
• 1 leek trimmed and chopped, (this can be replaced with an onion if you don't have a leek on hand)
• 2 cloves garlic chopped
• 4 cups vegetable or chicken stock
• 6 cups of peas fresh or frozen, divided
• 1/2 cup packed mint leaves
• kosher salt
• white pepper
• pea shoots for garnish
• mint leaves for garnish
• yogurt or sour cream for garnish

Directions

1. Heat the butter or oil in a stock pot over medium heat. Add the shallots, leek and garlic and sweat till softened. Don't let them start to brown.
2. Add 2 cups of the stock and bring it to a boil over medium high heat. As soon as the stock is bubbling, add 5 cups of the peas. Reduce the heat to medium and cook the peas. If they are fresh peas, this may take 8-10 minutes, depending on their size. If you are using frozen peas it will only take 2-3 minutes.
3. Add the remaining stock and the mint leaves. Take off the heat. Using either an immersion blender or a stand blender, whiz the soup till smooth. If using a stand blender, you may need to do this in batches. Cover the lid with a towel as the heat from the soup may escape.
4. Return the soup to the pot, and add the remaining cup of peas. Warm the soup over medium heat till the peas are just softened. Taste and season with salt and pepper.
5. Ladle into serving bowls and garnish with a few pea shoot sprigs and chopped mint. Dollop some yogurt, sour cream or even creme fraiche if you want.

Quinoa and Asparagus Salad

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​​The Quinoa and Asparagus Salad recipe comes from Martha Rose Shulman of New York Times Cooking. It makes a total of 4 to 6 servings with a total cook time of 40 minutes.

Quinoa provides a complete protein source, which is excellent for muscle repair and growth. Asparagus is loaded with fiber and folate, essential for cardiovascular health.

Ingredients

• 1cup quinoa
• 1½cups water
• Salt to taste
• 1pound asparagus, ends trimmed
• 6radishes, sliced
• 2tablespoons toasted pine nuts
• 3tablespoons finely chopped chives
• 2teaspoons finely chopped tarragon
• 1ounce feta cheese, crumbled (about ¼ cup)
• Dressing:
• 2tablespoons freshly squeezed lemon juice
• 1small garlic clove, puréed
• Salt to taste
• 1tablespoon extra virgin olive oil
• 5tablespoons buttermilk
• Freshly ground pepper
• Lemon-scented olive oil for drizzling (optional)

Directions

1. Place the quinoa in a strainer and rinse several times with cold water. Place in a medium saucepan with 1½ cups water and salt to taste. Bring to a boil, cover and simmer 15 minutes, until the grains display a threadlike spiral and the water is absorbed. Remove from the heat, remove the lid and place a dish towel over the pan, then return the lid to the pan and let sit for 10 minutes or longer undisturbed. Transfer to a salad bowl and fluff with forks.
2. Steam the asparagus for 3 to 4 minutes, until just tender. Rinse with cold water, pat dry and cut on the diagonal into 1-inch pieces. Add to the quinoa, along with the radishes, pine nuts, chives and tarragon.
3. Whisk together the lemon juice, garlic, salt, olive oil, buttermilk and pepper. Shortly before serving, toss with the quinoa and asparagus mixture. Sprinkle the feta over the top and serve. If desired, drizzle a teaspoon of the lemon-scented olive oil over each serving.

Strawberry Rhubarb Chia Pudding

The Strawberry Rhubarb Chia Pudding recipe comes from Choosing Chia. It makes 2 to 3 servings with a prep time of 10 minutes and a cook time of 10 minutes for a total time of 20 minutes.

Chia seeds are a fantastic source of omega-3 fatty acids, which are essential for brain health. Strawberries and rhubarb provide antioxidants that combat oxidative stress and inflammation.

Ingredients

• 1/4 cup chia seeds
• 1 cup light coconut milk
• 1 tbsp maple syrup
• 1 tsp vanilla extract
• Strawberry Rhubarb Compote:
• 1 cup rhubarb, chopped into small pieces
• 1 cup strawberries, cut into quarters
• 1 tbsp maple syrup

Directions

1. Whisk the chia seeds, coconut milk, maple syrup and vanilla extract together in a bowl. Cover and place in the fridge for at least an hour or overnight.
2. Add the rhubarb, strawberries and maple syrup into a small pot on medium heat.
3. Cook for 15-20 minutes, stirring every couple of minutes until the fruit has broken down.
4. Put heat on medium high, stirring and letting boil down for 1-2 minutes, then remove from heat and let cool.
5. Scoop some of the chia pudding into a cup and top with the strawberry rhubarb compote.

Final Thoughts

These spring recipes not only offer freshness and flavor but also come packed with health benefits, making them perfect for a wellness-focused lifestyle. 

Enjoy these dishes as part of a balanced diet to feel rejuvenated this spring.