I find this time of year renewing—for the Earth, our bodies, and our outlook on how we want to nourish ourselves. What foods do you desire for yourself and your health, without the pressures from outside sources? How do you decide what to put at the end of your fingers, fork, or spoon? How do you lean into choosing something that will nurture you with nutrients that help your body heal from daily and long-term damage, rather than being pulled towards the ever-present, hyper-palatable, ultra-processed food-like substances? Here’s one idea: Try thinking much larger than the immediate moment and beyond ourselves.

You are part of something greater, and by eating something closer to the way nature intended you are choosing to connect to the Earth, the season, the farmer, and their family. In as little as two weeks of eating fewer ultra-processed foods, most people experience physical health improvements like less bloating and body aches while also feeling more emotionally regulated and grounded. Within just three months, you can begin to see evidence of changes in blood work like your cholesterol panel, especially triglycerides. With that—and grace—in mind, I hope you are inspired to enjoy what is growing close to you this spring. Bon appétit.

Disclaimer: This article is for informational purposes only and should not replace recommendations given by your medical team.

Lettuce

The gentle springtime sun yields an incredible variety of tender lettuces such as butter, red leaf, mesclun, oak leaf, and romaine. They are each flavorful in their own right and pair best with a simple citrus vinaigrette topped with minced chives.

Green Herbs

Spring gives us copious herb varieties like chives, cilantro, parsley, dill, and tarragon. Herbs have been used culinarily and medicinally for centuries and are easily grown in pots on a windowsill or outdoors. Filled with antioxidants, vitamins, and phytochemicals, they encourage us to eat more greens and are a delicious way to reduce salt in our foods. Use herbs in simple green sauces to add fresh flavor to beans, proteins, and whole grains. You can also do a quick chop and add to an easy homemade dressing.

Green Beans

A member of the legume family—which includes plants that bear their fruit inside a pod, such as black beans, garbanzo beans, peanuts, and lentils—yellow or green beans are a fabulous source of plant-based protein and fiber. Fiber-filled foods help you feel full faster and are good for digestive health and for lowering blood sugar and LDL cholesterol (the bad cholesterol). Steam, sauté, or quickly blanch for a simple spring meal. I suggest tossing them with an herbaceous green sauce like pesto then topping with burrata cheese for what seems like an indulgent meal or side dish.

Strawberries

Spring is prime season for strawberries. They are at their peak of concentrated taste and often red all the way through, which translates to sweeter and more flavorful strawberries. Like all berries, strawberries are a powerful antioxidant and rich in vitamin C. Rinse right before enjoying. Eat raw or make into a fruit leather or a quick jam with no need for added ingredients.

Asparagus

When I see asparagus at the farmers’ market, I know spring is truly springing! Asparagus spears literally shoot up from the ground and are harvested before they begin developing branches or leaves. Each spear is loaded with fiber, vitamins, and antioxidants. Use your hands to break off the woody end; where the spear easily cracks is the demarcation. Steam, blanch, or roast. Drizzle honey on the tips before roasting to add an unexpected deliciousness to this spring delicacy.

Originally published in issue 77.