Spring Into Wellness: Nourishing Recipes for the Season of Renewal

Written By: Naima Sullivan, MS, RD

Spring is the season of renewal, and with it comes a bounty of fresh, vibrant fruits and vegetables that can elevate your meals both in flavor and nutrition. From the crisp snap of asparagus to the peppery bite of radish, cultivating food and embracing seasonal produce is a simple way to nourish both body and mind with essential vitamins and minerals. The best part? You don’t have to totally upend your eating to get the benefits. There are simple ways to add spring goodness to foods you already enjoy. So, if you’ve ever wondered how to use spring vegetables, read on for some easy and delicious ideas!

Pasta Primavera with Asparagus and Peas

Adapted from NY Times Cooking

Pasta primavera is the ultimate spring dish! Primavera, literally Italian for “spring” is a sauce made of spring vegetables tossed with pasta and parmesan cheese. In this recipe we’re highlighting asparagus and peas, but you can use any assortment of veggies you like. Olive oil, yogurt, and cheese make this dish deliciously creamy and help your body absorb the fat soluble vitamins found in the veggies. Peas, often overlooked, are rich in plant-based protein and fiber. Both peas and asparagus are rich in vitamin K which is essential for healthy bones.

Ingredients:

2 tbsp olive oil

1 bunch asparagus, ends snapped and cut into ¼-inch-thick pieces

1.5 cup peas (fresh or frozen)

¼ cup thinly sliced spring onion or shallot

2 garlic cloves, minced

Salt and pepper to taste

12 oz pasta (fettucine or linguine works well)

⅔ cup grated parmesan cheese

½ cup whole milk Greek yogurt

3 tablespoons chopped parsley

Instructions:

Bring a large pot of water to a boil over medium-high heat

In a large skillet, heat olive oil over medium heat. Add the asparagus, peas, and onion. Cook for 3-4 minutes just until the vegetables are tender (not mushy). Stir in garlic and cook for 1 minute. Season with salt and pepper and remove from heat.

Cook the pasta according to package instructions. Drain well and transfer to a large bowl. Toss the pasta with the cooked vegetables, parmesan cheese, Greek yogurt, and herbs. Season with more salt and pepper, if needed.

Radish and Whipped Goat Cheese Toast

Move over avocado toast! Radishes bring a delightful crunch and a peppery kick to toast alongside creamy and tart goat cheese. Both radishes and radish greens are edible and high in vitamin C and other antioxidants.

Ingredients:

1 bunch radishes, thinly sliced

4 slices of your favorite bread, toasted

4 oz goat cheese, softened

1 tbsp olive oil

1 tbsp fresh lemon juice

Salt and pepper, to taste

Fresh herbs for garnish

Instructions:

In a small bowl, whip the goat cheese with olive oil, lemon juice, salt, and pepper until smooth and creamy.

Spread a generous layer of whipped goat cheese on each toasted slice of bread.

Top with thinly sliced radishes and garnish with fresh herbs.

Watercress Blueberry Smoothie

When it comes to nutrient density, watercress is a true powerhouse. Loaded with vitamin K, calcium and magnesium, this peppery green is great for bone health. It’s also high in folate, an essential nutrient that plays an important role in growth and development and has been shown to maintain cognitive function and reduce risk of depression and anxiety. It’s more versatile than most people realize! If you’re wondering if watercress is good in smoothies, the answer is yes! Here it lends its bright peppery flavor to a smooth and creamy berry smoothie.

Ingredients:

1 cup watercress leaves, washed

1 cup fresh or frozen blueberries

1 banana

1 cup milk of choice

1 tsp honey or maple syrup (optional)

Instructions:

Add all ingredients to a blender and blend until smooth. If the smoothie is too thick, add a little extra milk to reach your desired consistency.

References: 

1. Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them. Cleveland Clinic. https://health.clevelandclinic.org/fat-soluble-vitamins. Accessed February 28, 2025.
2. 7 Reasons You Should Eat More Asparagus. Healthline. https://www.healthline.com/nutrition/asparagus-benefits. Accessed February 28, 2025.
3. Radish Health Benefits and Nutritional Facts. Very Well Health. https://www.verywellhealth.com/radishes-7495441. Accessed February 28, 2025.
4. Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390.
5. Khosravi, M., Sotoudeh, G., Amini, M. et al. The relationship between dietary patterns and depression mediated by serum levels of Folate and vitamin B12. BMC Psychiatry 20, 63 (2020). https://doi.org/10.1186/s12888-020-2455-2.