Happy Spring Prosper Fam!
This season brings so many yummy seasonal foods that are also nutritional! The foods you eat have such a big impact on your mood and energy levels so it's crucial to fuel yourself with healthy nutrients! This season, we're sharing a few favorite springtime foods and easy recipes to try.
Here are some seasonal spring foods to incorporate into your diet, along with their benefits!
Asparagus: High in fiber, folate, and vitamins A, C, and K. Asparagus supports digestion and boosts immunity.
Spinach – Rich in iron, magnesium, and antioxidants. Helps with energy levels and brain function. Strawberries – Packed with vitamin C, fiber, and antioxidants. Supports immune health and skin glow.
Peas – A great source of plant-based protein, iron, and fiber. Helps maintain steady energy levels. Carrots – High in beta-carotene and vitamin A, which promote eye health and immunity. Mushrooms – Rich in vitamin D and B vitamins. Helps boost energy and immune function. Arugula – A peppery leafy green rich in folate, calcium, and antioxidants. Supports bone and heart health.
Beets – High in nitrates, which improve blood flow and endurance.
Radish – High in fiber and vitamin C. Aids digestion and adds a refreshing crunch to meals.
Mood-Boosting Recipes
Energizing Bowl
This nutrient-dense bowl filled with leafy greens, healthy fats, and fiber will stabilize blood sugar and boost your serotonin levels!
Ingredients:
1 cup cooked quinoa (rich in magnesium, which helps with relaxation)
1 cup fresh spinach (high in iron for steady energy)
½ cup steamed peas (great for brain function)
½ avocado, sliced (healthy fats support mood regulation)
1 radish, thinly sliced (adds crunch and vitamin C)
2 tbsp pumpkin seeds (rich in zinc, which supports brain health)
1 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp honey
Salt & pepper to taste
Protein of your choice
Instructions:
1. In a bowl, layer quinoa, spinach, peas, and avocado.
2. Add sliced radishes and sprinkle pumpkin seeds on top.
3. Whisk together olive oil, lemon juice, honey, salt, and pepper.
4. Drizzle over the bowl and enjoy!
Refreshing Protein Smoothie
This bright smoothie will fight fatigue and support brain function with vitamin C, fiber, and protein!
Ingredients:
1 cup fresh strawberries (boosts serotonin production)
½ cup frozen mango (vitamin C for stress relief)
1 small banana (rich in tryptophan, which helps make serotonin)
½ cup Greek yogurt (probiotics for gut health, which helps mood)
1 tbsp chia seeds (omega-3s to reduce anxiety)
1 cup almond milk (or milk of choice)
½ tsp cinnamon (balances blood sugar levels)
Just blend until smooth and enjoy!
Roasted Beet and Chicken Salad
This vibrant, mood-boosting salad is full of antioxidants, healthy fats, and fiber to keep you feeling balanced and refreshed.
Ingredients:
2 medium beets, roasted and sliced (supports blood flow and oxygen to the brain) 2 cups arugula (rich in folate, which supports brain function)
¼ cup crumbled goat cheese (protein + calcium for steady energy)
¼ cup walnuts (omega-3s to help reduce stress)
1 tbsp balsamic vinegar
1 tbsp olive oil
1 tsp honey
Salt & pepper to taste
Instructions:
1. Roast beets at 400°F for 40 minutes, then slice.
2. Toss arugula with beets, goat cheese, and walnuts.
3. In a small bowl, whisk balsamic vinegar, olive oil, honey, salt, and pepper. 4. Drizzle over salad and enjoy!
The Importance of Intuitive Eating
Although these healthy food options are amazing for our bodies and minds, it is crucial to not think of any food group as "good" or "bad.'' Intuitive eating involves trusting your body's natural
signals to make food choices that feel right for you, free from the influence of diet culture. This practice consists of truly listening to what our body needs without guilt, and promoting peace with food by treating all foods as emotionally equal.
While Intuitive Eating can be very challenging, it is an important step toward a healthier relationship with food.
If you are struggling with body image or an eating disorder, go to nationaleatingdissorders.org for resources.
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