Jump into Spring with these Tasty Recipes!
Spring is in the air!
The sun is starting to shine and plants are starting to turn green once again. Spring is a great time to enjoy foods that are back in season, such as asparagus, spinach, fiddleheads, peppers, radishes, rhubarb, salad greens, green onions, peas, cherries, berries, zucchini and much more!
Frozen and canned fruits and vegetables are picked at the peak of freshness and preserved for you to enjoy when you choose. This season is a great time to try different foods and find some new favorites that the whole family will love.
Here are some simple recipes to get you in the mood for Spring and all the exciting food that comes from this season.
Pasta salad
Pasta salad is a delicious, quick, healthy meal that you can customize by adding any veggies or seasonings.
Number of Servings: 12 servings
Ingredients:
- 1 (16 ounce) package uncooked rotini or penne pasta
- 2 cucumbers, chopped
- 6 tomatoes, chopped
- 1 bunch green onions, chopped
- 1 tablespoon Italian seasoning
- 2 Tbsp olive oil
- 1 tbsp lemon juice
Directions: Cook pasta (boil water and add pasta for 6-7 mins until cooked thoroughly) and chop ingredients and mix thoroughly, store in refrigerator for up to 4-5 days. Enjoy!
Turkey Tacos
Tacos are an easy-to-make weekday meal that the whole family will love. Tacos are easily customizable and you can pick your favorite toppings and veggies. Enjoy!
Number of Servings: 4 servings
Ingredients:
- 1 lb ground turkey
- Can of diced tomatoes or can of salsa
- 1/2c onions, diced
- 1 c sweet potato, cubed
- 1 pkg taco seasoning mix
- 1 cup purple cabbage
- 4 Whole wheat tortillas
Directions: Fry up the turkey, onions and sweet potatoes until meat is no longer pink and veggies are tender. Stir in taco seasoning and cook for a few minutes. Spoon into tortillas and let everyone pick their favorite toppings. Top with sour cream.
Tortilla/flatbread veggie pizza
Everybody loves pizza but this is a healthier alternative to using dough, tortilla are lower in carbohydrates and sodium than pizza dough. They also keep very well in the freezer and easy to grab and heat up!
Number of Servings: 4 servings
Ingredients:
- 4 Whole Wheat Tortilla or flatbread
- 3 tbsp tomato sauce (can)
- 1/4 c tomato, sliced
- 1/2 garlic clove, chopped
- 1 tsp parsley,chopped
- 1 c green bell peppers (fresh or frozen)
- ½ cup onion, chopped
- 1/2 c frozen broccoli, chopped
- Sprinkle shredded cheese of your choosing (eg mozzarella or cheddar)
Directions: Place tortilla in a pan on medium heat for 5 mins, flipping half way through. Apply tomato sauce, cheese, onions, broccoli, and bell pepper to tortilla. Cover with a lid for 2 - 3 minutes or until cheese melts.
Spring Sheet Chicken and veggies
A great way to eat veggies is by cooking them in the oven or grilling them, this keeps a lot of their natural nutrients and vitamins. Add your favouite spices and a protein and you have an easy meal. Here is a quick recipe to help get you started.
Number of Servings: 2 servings
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 large potato, cubed
- 1 large bag of brussel sprouts (frozen)
- 1 bunch of asparagus
- 4 cloves garlic, minced
- 2 tablespoons rosemary
- 2 tablespoons olive oil
Directions: Line a baking sheet with aluminum foil. Lay out the potato, chicken breasts, asparagus and brussel sprouts. Sprinkle garlic and rosemary over the ingredients and drizzle with olive oil.
Bake at 400°F (200°C) for 35-40 minutes (or until the internal temperature of the chicken reaches 165°F (75°C) and the juices run clear).
Warm Weather Smoothie
Smoothies are a great way to eat fruit on the go. Fruit is full of vitamins and minerals and tastes so sweet!
Place 1 cup frozen strawberries, ½ banana and 1/2c frozen blueberries with ½ cup greek or regular yogurt.
Blend until smooth and enjoy!
Have a Health Happy Spring!
Michelle Stevens, RD
Michelle Stevens is a Registered Dietitian with a Bachelor of Science in Human Nutrition from the University of Manitoba. She has experience working with clients for diabetes management, kidney disease management, weight loss and has inpatient and outpatient experience. She is excited to bring her knowledge to northern communities to help provide healthy options and nutrition education to families.
