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The 6 Best Green Recipes to Spring Clean Your Diet

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Snow turns to mud. Mud turns to bright shades of green bursting forth. Catching a glimpse of the first greens of the season poking up through the ground is certainly energizing, a harbinger of gloriously warmer days ahead. And it’s a promise of fresher tasting meals to come after a cold, dark winter featuring a steady rotation of heavier fare. You could be forgiven for not wanting to see another root vegetable.

There are so many greens, cultivated and wild, to add into your culinary repertoire for vibrant flavour nuances and plenty of nutrition. These days, there’s a cacophony of advice about what constitutes a healthy way to eat, but there’s one thing that virtually every diet agrees on: you should eat more greens. For very few calories, you get a payload of body-benefitting antioxidants and micronutrients from spinach, asparagus, and their ilk.

Get into the spirit of the season with these green-themed recipes that focus on what’s fresh and exciting. Consider them a springboard into refreshing flavours that will have you working everything from sprightly asparagus to peppery arugula into your diet every which way. It’s time to awaken your taste buds from hibernation.

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Asparagus and Spinach Minestrone Soup

Asparagus and Spinach Minestrone Soup
Chicken Wraps with Minty Pea Hummus

A spread of vibrant pea hummus adds an extra layer of nuance to these lunch wraps—a great way to breathe new life into your sandwich routine. If desired, sorrel or basil can replace the mint in the hummus. And if you want to go plant only, slices of smoked/baked tofu are a good stand-in for chicken. Go ahead and use leftovers of the hummus as a dip or a spread for other sandwiches.

Spring Glow Salad with Chive Vinaigrette

As one of spring’s first crops, peppery arugula signals that longer, sweeter, more colourful days are afoot. It serves as an anchor to this virtuous salad that makes you feel younger with each forkful. When roasted, radishes transform from pungent to surprisingly sweet.

Spicy Noodles with Tofu, Spring Onions, and Watercress

These saucy noodles will bring a fiery kick to your spring menu and show that delicious plant-based eating can spill over into different cuisines of the world. Dandelion greens or tender spring spinach are good stand-ins for watercress. Place the bottle of chili sauce on the table for anyone who wants to really bring the heat.

Trout and Wild Green Pesto Frittata

This frittata seems complex, yet it has a decided simplicity that makes for an exciting meal even on a busy weeknight. Whether store-bought or foraged from your lawn or local park, dandelion greens lend pesto a pleasant earthy bitterness. Spring arugula would serve well as a green substitution. Smoked salmon is a good stand-in for trout, or you can use previously cooked fresh trout or salmon.

Charred Green Beans with Salsa

A friendly side dish, but with its unexpected sparkle, you’ll be tempted to put it into regular dinner rotation. Resist the urge to stir the green beans often—that’s the key to getting a nice amount of char.

Taste the season

These days, you can get asparagus, arugula, and green peas year round. But the local growing season for these items is fleeting, so when they’re available be sure to catch them while you can to add hyper-seasonal flair to your diet.

GreenTasting notesCulinary uses
dandelion greensOne person’s weed-filled lawn might be another person’s salad bar. Recognizable by their jagged-edged leaves, dandelion greens are bitter tasting when raw, but less so when cooked.Serve atop burgers or grilled cheese, toss with other salad greens, sauté and toss with scrambled eggs, add to pasta dishes, or purée in soups and sauces.
fiddleheadsThe tightly coiled fronds of the ostrich fern have a crisp texture and a flavour that wanders somewhere between asparagus and broccoli.From stir-fries to frittatas and pizza, you can use fiddleheads in almost any recipe calling for cooked asparagus. They’re also great when simply sautéed and seasoned with salt and olive oil.
garlic scapesThe curly shoots from the garlic plant have a less pungent punch and fresher vegetal flavour than formed garlic bulbs.In any recipe that calls for garlic—sautés, sauces, pestos, stir-fries, and more—you can substitute garlic scapes. Since they’re milder, you may want to use more to get a stronger flavour. That also means you can use them raw, like you would green onions, without their flavour overpowering a dish.
garlic mustardThis wild edible has earned the title of being invasive in many geographical areas. The scallop-edged leaves have a taste that is, you guessed it, a cross between mustard greens and garlic. As temperatures warm, the flavour becomes more bitter.Toss into mashed potato, stir into a pot of cooked grains, add straight-up into salads, or fold into minestrone and other chunky soups. It’s also another candidate for a pesto green.
rampsAlso known as wild leeks, ramps are a wild onion native to North America with a lively garlicky flavour. Both the small white bulbs and broad green leaves are edible.Blend all parts of ramps into pestos or use in recipes like you would garlic. They’re also great when pickled to extend their season. Or toss a bunch of whole ramps on the grill to pick up a bit of smoky char and then serve with squirts of lemon juice.
sorrelThe perennial herb that is related to rhubarb has a noticeable tang, which is why it’s been called “lemonade in a leaf.” Its lip-puckering flavour, however, wanes with cooking.Treat it like you would other delicate greens or herbs and add to salads, sandwiches, lentil stews, pesto, soups, and even smoothies.

Herbalicious

When it comes to greens, herbs prove that amazing things can come in small packages. Concentrated in flavour compounds, they’re the rock stars of healthy eating by exciting and rousing the taste buds.

Nearly every spring-minded dish imaginable, from soups to salads and frittatas, can benefit from fresh tastes of thyme, basil, mint, and other herbs. Not to be overlooked, the range of herbs will imbue dishes with extra nutritional potency as they contain an arsenal of important micronutrients and antioxidants.

In fact, the liberal use of herbs such as parsley and oregano are thought to be one reason why the famed Mediterranean diet is so darn healthy. This is all to say that whatever you’re cooking, be sure to keep a bunch of green herbs nearby to ramp up the flavour and nutrition with very little effort.

Queen green

If you struggle to eat enough green vegetables, or simply want to top up the nutrition you’re already getting from your daily salads, adding a scoop of greens powders into your daily routine can be a wise move.

Made by dehydrating various vegetables, fruits, and other compounds and then crushing them into a fine powder, greens powders are typically a nutrient-dense, antioxidant-rich product. They’re definitely an insurance policy worth taking out.

Flavours and dissolvability have improved, making it easy to add them to water, smoothies, and a bowl of yogurt. But what these powders are not is a direct substitute for vegetables and fruits.

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Choosing Sustainable Seafood

Choosing Sustainable Seafood

Are you wondering what it means to buy “sustainable” seafood? The type of seafood, where it’s from, and how it’s caught or harvested all play into what makes seafood sustainable. Simply put, it means that the harvest of a particular seafood is done in a way that allows for continued harvesting into the future. But it’s not simply a question of controlling overfishing. Impacts on the environment are also key. Wild fish have the reputation of being more sustainable, but that’s only if they’re fished through managed seafood programs and don’t have other impacts such as pollution or depletion of other species.   Seafood from aquaculture can also be sustainable, provided it is done in a way that avoids any detrimental effects to the larger ocean environment or other species. Stay informed, though, since species considered sustainable one day may be under threat the next. This might mean being willing to try something new or forgoing a favourite for something that is more sustainable. While that may sound like a sacrifice, it’s also an opportunity to discover a new favourite. If you live in an area where seafood is harvested, making a decision to support local fishers and harvesters may also influence your decision about which sustainable seafood choices to make. Navigating the specifics can be tricky, but your local fish counter is a great place to start your quest for sustainable fish. Your fishmonger is a valuable source of information about where the product is sourced. You can also look for certifications from organizations such as Ocean Wise and Marine Stewardship Council. Once you get it home, sustainable seafood’s variety and versatility presents us with an ocean of delicious opportunities in the kitchen. Try these recipes for simple, flavourful, and diverse preparations. Your choices can help Ocean Wise Seafood is a seafood certification program that helps consumers and businesses choose sustainable seafood options. The program works with scientists to assess the state of aquatic ecosystems and the species they support, making recommendations on sustainable choices. They employ a simple rating of either Ocean Wise Recommended or Not Recommended. Look for the Ocean Wise symbol when you buy seafood or check out their website ( seafood.ocean.org ) to search for sustainable seafood options. They have information about various species, where and how they’re fished or harvested, and whether your choice is sustainable. It’s simple, easy, and reassuring. Face your fish-prep fears Many of us shy away from cooking seafood because we think we don’t know how, or because we may be worried about spoiling a piece of beautiful fish. Here are some quick tips to relieve your fish-prep fears. Start with the best In addition to asking at your fish counter about sustainability, don’t be afraid to ask how the seafood you’re buying has been transported and stored. Frozen fish, which is flash frozen, may be a better choice than a piece of “fresh” fish that has been around for a while. Store it properly Shellfish Store shellfish in the fridge, in a shallow pan without water, and cover with a damp kitchen towel. Frozen fish Remove frozen fish from its packaging, and thaw, loosely covered, in the fridge overnight. Drain any water that collects as it thaws. Cook fresh fish within two days. Celebrate simplicity Quality seafood is its own celebration and lends itself to simple preparations: a quick grill, a dash of lemon. Keep it simple and let the flavour of the fish shine through! Let your fish warm up It may sound strange, but letting your fish come up to room temperature over about 30 minutes will help you get an even temperature when it’s time to cook. Explore different cooking methods Poached, grilled, steamed, baked—seafood does it all. If you always grill fish, explore a gentle poach or raw preparation. Know your temperature Use higher heat for grilling, and make sure the pan or grill is hot when the fish hits it. Use low heat and a gentle simmer when poaching. Skin side down Cooking fish with the skin on helps keep it together. When grilling, cook the skin side first to protect the fish as it cooks. Know when it’s done Fish is done when it flakes easily with a fork and is barely opaque in the centre. Dive in Don’t let your fear stop you. Just get started!

Mussels with Tomato, Saffron, and Fennel

Mussels with Tomato, Saffron, and Fennel

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