5 foods to eat in spring

5 Foods to Eat in Spring – Start the New Season on a High! (with plant-based recipes)

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Tiredness, lack of energy, brain fog, weight gain, insomnia, brittle nails, hair loss, and mood swings: Spring is arriving! 🌸 I bet we have all experienced, at least once, some of the most common symptoms associated with the change of season. The good news is that, by eating the right foods, we can significantly improve our mental and physical health during this particularly taxing time of the year! In this article, we will have a look at some of the best foods to eat in Spring! πŸ“

All of these foods are rich in essential minerals, vitamins, and healthy fats, and will help you regain your mental and physical strength, have more energy, and be overall more focused and productive. Plus, they all have a pretty high water content, which is helpful if we want to eat fewer calories. In turn, this will allow us to effortlessly maintain or lose weight. πŸ’β€β™€οΈ. Last but not least, they all contain a good amount of dietary fiber, essential to promote a stronger microbiome and a healthier digestive system, as well as precious antioxidants, great to fight oxidative stress, and having healthier hair and brighter skin!

Ready to discover the 5 foods to eat in Spring to Start the New Season on a High?. [As well as some healthy sweet and savory plant-based recipes, perfect for this time of the year!] πŸ’—

1. Strawberries πŸ“

Strawberries are one of the best foods to eat in Spring! First of all, they are powerful immunity boosters, thanks to their high content of vitamin C. One serving contains 97 mg of vitamin C, which is more than our recommended daily intake. This is particularly important during this time of the year, as our immune system might be weaker due to the change in temperatures and daylight hours.

In addition, the vitamin C contained in strawberries is also vital to the production of collagen. In turn, collagen helps to improve skin elasticity and resilience, which might have decreased during this time of the year. Plus, the ellagic acid in strawberries can visibly prevent collagen destruction and inflammatory response in human skin cells. These are two major factors in the development of wrinkles after continued exposure to skin-damaging UVB rays. Moreover, strawberries are also rich in lutein and zeathancins. These are two antioxidant compounds that can neutralize the potentially negative effects of free radicals on our cells.

Finally, strawberries are naturally low in calories (around 28 calories per serving), fat-free, and low in both sodium and sugar. This makes them a perfect refreshing Spring snack, especially if combined with a source of protein and fats. An example could be Greek yogurt with strawberries and almond butter.

In just a few words, eating strawberries might help us feel (and look) fresher and more energized during the Spring season! 🌷 If you want to know more about the health benefits of eating strawberries, here is an article for you!

Here are some mouthwatering and refreshing recipes with strawberries!

Strawberry Detox Lemonade
This strawberry detox lemonade is as delicious and refreshing as it is detoxifying for your body. Enjoy it on a hot summer Saturday, or whenever you need to detox from the night before!
Check out this recipe
Two jars full of Strawberry Detox Lemonade
Strawberry Rhubarb Baked Oats – Breakfast Meal Prep
Let's start my Spring Meal Prep Series with this Strawberry Rhubarb Breakfast Baked Oats: gluten-free, fully plant-based, and super easy and quick to make! Plus, this recipe is low in fats and calories and has no added sugar. Prep it ahead and enjoy it on-the-go all week!
Check out this recipe
Baked oats topped with fresh strawberries served on a white plate
Strawberry Chia Seeds Pudding
Summer is finally here and what better way to celebrate it than with this delicious Strawberry Chia Seeds Pudding!
This healthy Summer parfait is super easy to make and can be prepared ahead of time for an on-the-go snack or breakfast.
Check out this recipe
Strawberry Chia Pudding Parfait layered with oats and vanilla protein greek yogurt

2. Avocado πŸ₯‘

The second food to eat in Spring is avocado! Say goodbye to brittle nails, hair loss, and dry skin -all conditions that are commonly associated with the change of season- by eating this amazing fruit!

As a matter of fact, avocados can truly transform your beauty routine from the inside out! First of all, avocado is rich in biotin. This is a coenzyme that stimulates keratin production in hair and can increase the rate of follicle growth.

Moreover, avocados – and in particular cold-pressed avocado oil, contain an abundance of antioxidants, plant sterols, omega-9, minerals, and vitamins, including vitamins C and E. Jointly, these nutrients can amp up the production of collagen in the body. This is critical in nourishing and moisturizing the epidermis from the inside. The result will be more glowy, plump skin and stronger nails!

And the benefits of adding avocado to your daily diet do not end here! Avocados are also a great source of healthy fats which if consumed in moderation, these can help promote satiety, thereby assisting with weight loss and management. In addition, healthy fats are critical for female hormonal health, which may have been disrupted by the environmental stressors associated with the new season.

What are you waiting to add some avocado to your next meal? Here are other notable benefits of avocados for female and male health.

And here are some delicious and super healthy recipes with avocado!

“Healthfully Loaded” Mexican Street Corn Salad
Traditional Mexican Street Corn salad doesn't have tomatoes and avocado, therefore I called this "healthfully loaded". It is creamy, packed with fresh flavors, and so easy to make. And bonus – your kids will love it too!
Check out this recipe
Veggie Fajita Bowl with Soy Curls and Cilantro Lime Rice
Do you crave some good Mexican-inspired food, but are you sick of the traditional fajitas? Or are you looking for a lighter alternative that doesn't involve the use of tortillas? My Veggie Fajita Bowls are perfect for you!
Check out this recipe
Matcha Green Smoothie
This delicious Matcha Green Smoothie is Pegan-diet compliant, dairy-free, and high in protein, which makes it an ideal post-workout snack!
Check out this recipe
green smoothie served in a glass and small bowl full of matcha powder on the side

3. Lentils 🌱

Did you know that lentils are one of the best sources of plant protein, essential to growing and maintaining muscle mass, and therefore having more energy and strength? Indeed, these pulses come with as much as a third of their calories coming from proteins (around 18 grams for a cup of cooked lentils). Plus, they contain almost 37% of the daily recommended intake of iron for one medium portion (around 198 grams). This is why it is safe to say that lentils can be used as a valid plant-based substitute for meat.

The only difference is that, unlike meat, lentils do not contain any saturated fats or LDL cholesterol, which makes them also ideal for weight loss diets. On the contrary, they are rich in dietary fibers (great for promoting digestive and gut health) and lots of different vitamins and minerals.

Among these are phenols and vitamin C. While the first is well-known for its antioxidant, antibacterial, antiviral, and anti-inflammatory effects, the second is essential in collagen production. Collagen can, in turn, promote skin tone and elasticity and strengthen nails and hair. This is why the regular consumption of lentils can almost be equated to a beauty treatment! 🀣.

Now you know why lentils are a great food for Spring! If you are eager to learn more about the health benefits of lentils, this post is for you!

And here are some high-protein, plant-based recipes!

Spicy Red Lentil Curry (Dahl)
Creamy, comforting, a full of plant-based proteins: my Spicy Red Lentil Curry is everything you need to warm yourself up during these first Autumnal days!
Check out this recipe
spicy lentil curry dahl
Instant Pot Lentil Sloppy Joe
Earthy, comforting, and even super nourishing: this Lentil Sloppy Joes is the perfect comfort food for those colder Winter days!
Check out this recipe
Instant Pot Lentil served in the bun on the white plate with some green paprika on the side
Meatless Meatloaf (Neatloaf)
This delicious meatless meatloaf (a.k.a. "neatloaf") is packed with minerals, antioxidants, and plant-based proteins!
Check out this recipe
meatless meatloaf (Neatloaf) with Lentils, Chickpeas, and Mushrooms

4. Tofu πŸ₯’

Among the best foods for Spring, we cannot forget tofu! With around 14 grams of plant protein for a 4 oz serving and a good amount of calcium and iron, tofu is incredible for promoting weight loss and optimal functioning of our musculoskeletal system. In turn, this might help feel more energized and fight off the most common symptoms associated with the change of season!

In addition, tofu contains very few fats and carbs, and no bad (LDL) cholesterol! Studies even show that the regular consumption of tofu is associated with a reduction in β€œbad” cholesterol levels and improved endothelial function. This is the lining of blood vessels that control blood pressure and flow. The merits of this go to the isoflavones and lecithins contained in tofu. These are precious compounds that can also help to reduce menopausal symptoms.

In case you don’t fancy tofu, don’t worry. All these properties are common to all foods produced from soybeans, both unfermented (such as tofu, soymilk, edamame, so nuts, and sprouts) and fermented (like miso, tempeh, natto, and soy sauce). Click here if you want to know more about the outstanding benefits of tofu.

Moreover, I dare you to try my amazing high-protein recipes with tofu. I bet you will start to want to eat it every day!

Tofu Burgers with Veggies
Sick of the usual veggie burgers? These Tofu Burgers are here for you! πŸ”πŸ₯•Made with just 5 basic ingredients (plus a couple of spices and herbs), these plant-based patties are incredibly tasty, high in protein and fiber, and super quick to make!
Check out this recipe
tofu potato burger
Vegan Lasagna with Tofu Ricotta and Veggies
Would you believe me if I tell you that this vegan lasagna with tofu ricotta and veggies is not only super delicious but also highly nourishing as well? And that it took me less than an hour to prep all the ingredients for it? Well, this vegan lasagna recipe has been one of my most successful dishes!
Check out this recipe
vegan veggie lasagna
Amazing Asian Tofu Stir Fry
This Vegan Asian tofu stir fry demonstrates that you can use all kinds of vegetables to make a delicious Asian stir fry! No baby corn? No problem! Use up your extra vegetables to make this healthy plant-based dinner / lunch!
Check out this recipe
White plate with Asian tofu stir fry

5. Banana 🍌

The last food that can help to get through this particularly taxing time of the year and start the new season on the right foot is banana! As we all might know, this exotic fruit is rich in potassium. This mineral is essential for proper muscle contraction and for regulating heart rhythm. Hence why regular consumption of foods high in potassium is highly suggested for people wanting to increase their muscle endurance and performance, including athletes and people who have particularly demanding jobs.

In addition, the potassium contained in bananas is particularly useful during periods of exhaustion and high stress, typical of seasonal changes. In fact, it is a great help for increasing energy levels, and combating anxiety and insomnia.

Interestingly to know, the tryptophan found in bananas can not only increase the production of serotonin (the “feel good” hormone) but also that of melatonin which, in turn, promotes relaxation and helps regulate sleep. Ultimately, regular consumption of bananas can help fight the most common symptoms associated with the arrival of Spring!

Are you curious to know why bananas are good for weight loss? Check this article.

And here are some easy-to-make, and delicious plant-based breakfast recipes with bananas, for starting the day on the right foot!

Banana Split
A staple of your childhood, but more nourishing! This healthy banana split 🍌is the perfect treat if you want to feel good without having to compromise on taste. Indeed, it is made with just whole, nutritious ingredients, and can be easily made vegan with just one swap!
Check out this recipe
healthy banana split
Almond Joy Nicecream
Have you made banana "ice cream" (AKA Nice cream) and struggled to scoop it? Hate that the texture isn't like real ice cream!? I've tried all kinds of weird ingredients to make "ice cream" scoopable… like aquafaba (bean juice) and haven't had luck. Well, I have discovered a fun ingredient that works! You can easily add this ingredient to make your "ice cream" just as good as real ice cream.
Check out this recipe
Nicecream served in a colorful bowl, and topped with almonds and coconut flakes
Peanut Butter Banana Oatmeal
Peanut Butter Banana Oatmeal: a high-protein and delicious vegan recipe. In less than 15 minutes, a nutritious and high-protein breakfast!
Check out this recipe
Oatmeal served in a white bowl, and topped with banana slices and peanut butter


I hope you will start incorporating these 5 foods into your daily diet as the new season is approaching. I will try to do that as well! πŸ™Œ Don’t forget to let me know how your health journey is going. Down below are the links to all my socials. And, if you liked this article, don’t forget to check out part one of the 5 foods you should eat daily! πŸ’—

❀️❀️Read About Me for details about my health journey; and, make sure you remember to sign up for my Newsletter and follow me on social❀️❀️!

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