Top 5 Healthy Spring Eating Tips + Spring Recipes

Sharon Palmer

Published on April 2, 2024

Say hello to a new season and dive into wellness with these top 5 healthy spring eating tips, including the top spring vegetables to include, and cooking inspiration with light spring recipes.

As the first blossoms appear on fruit trees and tender vegetable sprouts push forth from the earth, it’s time to celebrate the best of fresh spring produce. Yes, you can now move beyond your winter supply of canned and frozen produce to all things fresh and delicious. Say goodbye to winter-time warming meals, such as soups and stews and say hello to crisp, cool, colorful meals, such as salads and light, veggie-centric entrees that take full advantage of the best of spring vegetables. This switch in seasonal eating patterns is not only delicious, it can also invigorate your health because eating more vegetables has been linked with a plethora of benefits, including reduced risks of heart disease, certain types of cancer, type 2 diabetes, and obesity. That’s why you should aim for 2 – 3 cups per day of these healthy plant foods, according to the USDA. So, dive into the season with these top 5 tips healthy spring eating and my collection of spring recipes.

Top 5 Healthy Spring Eating Tips

Include more spring seasonal produce, such as broccoli, beets, green onions, and radishes.

1. Shop and Plan

This time of year, you’ll find more seasonal produce awaiting you, such as radishes, herbs, leafy greens, peas, asparagus, artichoke, citrus, and strawberries. After you stock your fridge with produce, plan on using the more perishable vegetables first, such as lettuce, leafy greens, herbs, broccoli, and peas. Use the more sturdy produce later in the week, such as carrots, radishes, and potatoes. Check out this gorgeous recipe for Little Gem Pea Salad with Lemon and Dill using spring produce to get inspired.

2. Start the Day with Spring Veggies

Did you know that in many cultures, such as in Japan and the Mediterranean, people enjoy veggies for breakfast? Yes! It’s a great way to include more tender spring vegetables, such as carrots, artichokes, and leafy greens. Try sautéing asparagus to include in a whole grain wrap with black beans, slice spring radishes over toast (as they do in the Netherlands), or enjoy a breakfast sandwich with early tomatoes, herbs, and tender lettuce.

Pack spring veggies with an interactive dip, such as this Chickpea Sun-Dried Tomato Basil Hummus, to make snacking easy and delicious.

3. Pack your Spring Veggies To Go!

Nothing says fresh and healthy like a container of fresh, crisp veggies for snack time in the spring. Try crunchy radishes, broccoli and cauliflower florets, asparagus spears, and snow peas with your favorite dip. Enjoy veggies with dip packed away in lunchboxes (for young and old alike), picnics, hikes, and potlucks. Try this flavorful Classic Vegan Artichoke Dip for a twist on healthy dipping.

4. Feast on an Awesome Spring Entrée Salad for Lunch

Create a plant-powered spring lunch salad made in heaven—packed with the nutrition you need to keep you satisfied until dinner—with these steps:

Line a plate (or meal prep container) with deep green leaves, such as kale, chard, spinach, or romaine.
Top with ½ cup canned beans, such as chickpeas, kidney beans, cannellini beans, or black beans.
Top with 3 – 4 of your favorite veggie toppings, such as snap peas, julienne carrot strips, and green onions.
Sprinkle on 1-2 tablespoons of chopped nuts or seeds for flavor, crunch and health, such as almonds, pistachios, walnuts, or sunflower seeds.
Add a sweet touch with 1/4 cup of spring fruits, such as sliced strawberries, mangoes, and grapefruit.
Drizzle with 1-2 teaspoons of extra virgin olive oil and a squeeze of lemon juice.
Dig into this balanced meal of slowly digesting carbs, protein, healthy fats, vitamins, minerals, and antioxidants that will stick with you all the way until dinner.

Vegan Rainbow Veggie Pizza with Cornmeal Crust

5. Paint your Dinner Plate with Spring Color

For dinner, just go crazy with spring vegetables in your favorite entrees! Try grilling (or roasting) vegetables with a touch of olive oil, such as cabbage wedges, asparagus, or green onions. Create a light, veggie-centric meal, such as pasta with chard and beans or asparagus quiche. Serve a cool, veggie-grain salad on the side, such as a radish salad, kale quinoa salad, or brown rice salad.