In-Season Eating: Spring

Nutrition

In-Season Eating: Spring

Following our first in-season eating winter edit back in January, we now bring you our Spring edition!

There are multiple benefits in considering sustainability when making food decisions or shopping for groceries, and now that Spring has sprung, there is a magnitude of delicious seasonal options out there for us.

Given we typically have access to whatever fresh produce we want all year round, our seasonal eating series from Natural Fitness Food Head of Nutrition Rachel Butcher will help you navigate what is in season over the coming months.

Buying directly from a farm shop, local greengrocer or arranging for a seasonal veg box delivery can be an easy way to optimise eating seasonally – we’ve also provided some seasonal recipe ideas to help you make seasonal fruit and vegetable choices for the coming months:

 

March

  • Cauliflower
  • Carrots
  • Kale
  • Leeks
  • Rhubarb
  • Spinach
  • Purple sprouting broccoli
  • Spring onion
  • Swede
  • Wild garlic

 

Recipe idea: Cauliflower, carrot & cardamom soup

Cook time: 40 mins
Serves: 4

Ingredients:

1 large cauliflower (head, inner & leaves, cut into florets)

2 large carrots (peeled & slices)

2 garlic cloves (chopped)

1 onion (chopped)

1 tsp garam masala

20 cardamom pods (seeds removed from shells & crushed)

1 x 400g tin coconut milk

800ml veg stock

2 tbsp olive oil

 

  1. Remove the leaves from the cauliflower and shred (ready to use later).
  2. Heat the oil in a saucepan, add the onion and cook on low heat for 10 mins, stirring occasionally until soft.
  3. Add the garlic, garam marsala, cardamom, cauliflower and carrot.
  4. Increase the heat to medium and stir for 2 mins. Add the coconut milk, stock and season with salt & pepper.
  5. Bring to the boil, reduce the heat and simmer for 20mins or until the veg is tender. Blitz in a blender or food processor until smooth. Season to serve.

 

April

  • Asparagus
  • Beetroot
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celeriac
  • Leeks
  • Lettuce
  • Parsnips
  • Purple sprouting broccoli
  • Radishes
  • Rhubarb
  • Rocket
  • Spring onions

 

Recipe idea: Carrot salad with beetroot & sesame

Cook time: 15 mins
Serves: 4

Ingredients:

4 carrots, grated

5 bunched beetroot, peeled & coarsely grated

Juice & zest of 2 oranges

2 tbsp sesame seeds

2 tsp honey

1 garlic clove, crushed and mixed with a little salt

1 tbsp olive oil

1 tbsp chopped coriander

 

  1. Mix the carrot and beetroot together in a large bowl. Add all the remaining ingredients and mix well. Check the seasoning add more salt, pepper or orange juice if needed.

 

 

May

  • Asparagus
  • Broad beans
  • Cabbages
  • Carrots
  • Cauliflower
  • Celeriac
  • Lettuce
  • Radishes
  • Purple sprouting broccoli
  • Raspberries
  • Rhubarb
  • Rocket
  • Spinach
  • Strawberries
  • Swede
  • Spring onions
  • Watercress

 

Recipe idea: Spicy broad bean dip

Serves: 4 (as a starter)

700g broad beans (podded to give 300-350g beans)

1 tsp cumin seeds (toasted in dry pan for 30secs and grounded)

1 tsp paprika

1 garlic clove (finely chopped)

4 tbsp olive oil

Juice of 1 lemon

1-2 red chillies (finely chopped)

  1. Boil the broad beans for 4 mins. Drain, refresh in cold water, drain again and peel off the skins.
  2. Put in a processor with the rest of the ingredients except the chilli. Blitz to a puree. Stir in the chilli. Add salt and extra lemon juice to taste.
  3. Serve with baked halloumi pieces or crudites.

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