30 Quick and Easy Recipes That Use Spring Superfoods Slideshow
March 16, 2017
Take advantage of the best produce spring has to offer
Apricot Cilantro Quinoa Pilaf
Fresh apricots are hard to get due to their short growing season, but dried apricots can be used in this lovely, sweet, and savory pilaf. Toasted pepitas add a bit of crunch, while fresh chopped cilantro imbues the dish with an extra level of complexity. Complete this dish from start to finish in only 25 minutes.
Arugula Salad With Kiwi, Avocado, Soft-Boiled Egg, and Citrus Vinaigrette
Kiwi isn’t a classic salad topping, but the sweet fruit pairs nicely with peppery arugula. Top the salad with a poached egg, and you have a nutritious lunch or dinner.
Arugula-Basil-Ricotta Pesto Pasta
The bite from fresh arugula makes it a wonderful addition to basil pesto (it also cuts down the cost). Toss this pesto over pasta and fold in some fresh cherry tomatoes or blanched asparagus for a fresh spring pasta.
Asparagus and Zucchini Balls
Perfect for any meatless Monday menu, these asparagus-zucchini balls are crispy on the outside yet creamy on the inside. It takes a little time to drain the zucchini, but after the prep, these balls are baked through in less than 20 minutes.
Asparagus Pea Soup
Balsamic Roasted Artichokes
A majority of American artichokes are grown in California, but they’re still freshest around the country during the spring season. Let the artichoke shine with this simple yet elegant balsamic roasted artichoke.
Blueberries, Feta, and Mint
Blueberries are the classic spring superfood, as they contain compounds that fight fungal and viral infections and preserve brain health. The sweet and tart blueberries harmonize magically with the salty brininess of the feta and the cool, refreshing mint leaves.
Collard Greens Smoothie
These spring superfoods are staples of southern cuisine, but they traditionally take a couple hours of slow cooking before they become tender. This collard greens smoothie bypasses all that cooking time, while still contributing substantial amounts of calcium and vitamin C.
Collard Greens in a Spicy Tomato Sauce
As mentioned before, collards take a long time to cook, but using a pressure cooker (and here’s how to use one) speeds up the process. In around 10 minutes you’ll be able to serve tender collard greens bathing in a light and spicy tomato sauce.
Creamy Onion, Leek, and Shallot Bisque
Onions are beautiful spring season ingredients, but rarely are they given center stage in a dish. This soup is onion-forward, utilizing a variety of plants from the Allium genus such as leeks, onions, and shallots.
Easy Beef and Broccoli Skillet
Chinese-takeout can be overly greasy (but here are three ways to make it healthier), and rarely does it completely satisfy your hunger. Cut down on the salt, oil, and fat by making beef and broccoli at home. The recipe is quick, easy, and packed with fresh broccoli.
Fennel and Fruit Smoothie
Raw fennel has a strong anise or licorice flavor, but its intensity is muted in this smoothie through the addition of pineapple and avocado. Throw all the ingredients in a blender with your favorite milk or non-dairy substitute and you’ll have a powerful smoothie ready to go in minutes.
Fiddlehead Ferns With Pine Nuts, Pecorino, and Lemon Zest
The natural nuttiness of the fresh fiddlehead ferns is complemented by the sautéed pine nuts. This warm salad is salty, citrusy, and spicy, making every bite a pleasurable step into the unknown.
Fresh and Healthy Artichoke Dip
Spinach-artichoke dip is synonymous with T.G.I. Fridays, sports viewing parties, and oodles of calories, but this healthy artichoke dip is nutritionally unrecognizable in comparison to its traditional counterpart. This dip uses fresh artichokes, Greek yogurt, and bok choy, and only requires a few simple steps to make.
Grilled Snap Peas
When grilled, these little pods develop a rich and smoky flavor (not to mention they look stunning). This appetizer requires only some flaky sea salt, olive oil, and a hot grill, and in less than five minutes they are ready to serve.
Healthy Blueberry-Peach Cobbler
When blueberries and peaches are in season they possess a sweetness that shouldn’t be masked or muddled by a pantry full of ingredients. This recipe amplifies the natural beauty of these fruits, seasoning them using only a hint of maple syrup and vanilla extract. Top these cobblers with a granola crumble and you’ll have a quick and healthy dessert ready to go in no time.
Since spring is broccoli season, show off the natural flavors of this superfood by simply tossing it with olive oil and flaky sea salt and roasting it for 15 minutes. When ingredients are fresh and flavorful there’s little reason to fuss with them.
PointsPlus Roasted Fennel With Orange Glaze
When roasted, fennel develops a caramel-like sweetness, but the addition of a balsamic-orange glaze puts the flavor over the top. To make this Weight Watchers recipe, pour the glaze over the sliced fennel and roast for 25-30 minutes.
Radish Salad With Mint and Pistachios
Pretty pink radishes are eye-catching as they sit coquettishly on the produce shelf, but their peppery bite can intimidate home cooks. However, tossing radishes together with lemon, shallots, mint leaves, and pistachio nuts balances out their flavor, and makes them quite delightful.
Skinny Broccoli and Cheese Casseroles
Who doesn’t love broccoli? It’s only 31 calories per cup and contains more than a day’s requirement of vitamin C, but broccoli is also an incredibly versatile ingredient. These “skinny” broccoli and cheese casseroles use either fresh or frozen broccoli florets, fat-free cream cheese, bread crumbs, and slivered almonds to mimic the crunch and creaminess of the classically indulgent comfort food.
Spinach, Fennel, and Asparagus Salad
Thinly shaved fennel is a beautiful addition to any spring salad. The faint hint of licorice paired with a satisfying crunch makes this salad both healthy and refreshing.
Spring Onion and Quinoa Soup With Roasted Asparagus
Asparagus is a wonderful spring vegetable that’s low in calories, yet is high in vitamin K and iron (and yes, it does make your pee smell funny). Incorporate some into this delightful soup that also uses spring onions, quinoa, and mirin. To give the soup some extra depth, try roasting the asparagus prior to adding them to the dish.
Spring Vegetable Ragù
This recipe is a showcase of the best spring has to offer. Fiddlehead ferns, shelled fava beans, English peas, kale, and spring onions are plated together after being quickly sautéed with garlic and olive oil.
Sunday Frittata With Frizzled Leeks
Need to prepare a quick brunch? This frittata with frizzled leeks will be the star of the table. Cooking the leeks for 10-15 minutes develops a rich, caramel-like flavor that pairs quite well with the egg. The best part about this recipe is that it can be completed in just under 25 minutes.
Sweet Pea and Avocado Dip
Feel free to use frozen peas in the sweet pea and avocado dip. This tasty spin on guacamole goes really well with pita and crackers, but it’s especially tasty on top of scrambled eggs.
Wholesome Banana and Blueberry Muffins
It might come as a shock, but muffins are one of the most nutritionally offensive baked goods sitting behind the pastry glass. A blueberry muffin from Starbucks has 350 calories, 29 grams of sugar, and six grams of saturated fat (30 percent of your recommended daily allowance). These numbers aren’t flattering, but homemade muffins can actually be good for you. The foundation of these wholesome muffins is whole-wheat flour, ripe bananas, and fresh blueberries.
These delightful wine-braised apricots are the perfect way to utilize the fruit when it’s in peak season. After removing the apricots, cook down the braising liquid for a decadent syrup that can be drizzled over ice cream, brownies, or other desserts. The braised apricots are also an ideal accompaniment to any cheese plate.