With a new season comes new eats of course!
As we transition I feel like what we eat should change to some extent along with the weather. Besides seasonal fruits and vegetables, I like to find seasonal recipes especially during spring, and experimenting with more fresh and whole options.
Whether that means salads, fruit, proteins, and let’s not forget desserts of course, discovering how to incorporate those into my diet and sharing them with others is fun and exciting.
While the sun is making more of an appearance throughout the day, the warmer weather inspires me to put the soup away (although I do love some homemade chicken noodle soup, and chili), and bring out the crisp salads and tart fruit.
Let’s not forget smoothies because not only are they refreshing during the warmer months, you can pack loads of nutrients into them and they are such an easy on the go option.
If I am not making them at home you bet I am whipping them up at work or stopping by Fit Bar on my day off. We are always striving to use organic and local ingredients in our products so you truly cannot go wrong with anything off of the Fit Bar menu.
Farmer’s markets are my absolute favorite place to shop for my fresh produce because not only does that support the local farmers, it almost always means you are shopping seasonally because most of the time the vendors are not going to put out products that are not in season.
Spring seasonal fruits and vegetables include strawberries, asparagus, green onions, spinach, carrots, different types of lettuce, mushrooms, and so much more.
Although you can buy pretty much every type of fruit and vegetable under the sun at a grocery store, the flavor of the produce that is in season is SO much better and truly is so obvious you can smell and taste it!
I know that there are plenty of weekend farmers markets in the Seattle area and I have even been able to find a few down here in Renton, you can always google where the closest one is to you and oftentimes you’ll just hear about them through word of mouth.
Alright so now that we have discussed everything that Spring has to offer, let’s jump in the goods… RECIPES!
One of my all time favorite refreshing drinks was created at Fit Bar and is still on the menu, once I tell you all about it you’ll be dying to try it. The Revivor is our spin on a classic Arnold Palmer, half tea and half lemonade, but without refined sugar and it even boosts brain function.
Fit Bar Superfood Cafe Revivor
It is light and refreshing, perfect for any sunny afternoon.
The combination of fresh squeezed lemon, organic agave, fresh mint leaves, and Lion’s Mane mushroom elixir is unreal and truly tastes better than the classic, trust me. If you are feeling spicy, try adding a few ounces of Topo Chico for a sparkling addition, especially if you like carbonated drinks. You can even sub the agave for honey, or try a different mushroom elixir for another benefit but you really can’t go wrong with this drink and all its glory.
Next up is basically the foundation of a recipe that I typically eat on repeat because of how versatile it is, and tasty of course. I feel like the word salad can scare people away because they associate it with boring or tasteless but that usually means you are just building them wrong.
Salads are an excellent way to get all of your micro and macro nutrients in, and you can have an endless amount of flavor combinations packed into one meal.
Here is how I typically build mine and hopefully it will inspire you to do the same.
Starting with the base, I love the crunchy and crisp texture of lettuce and usually lean towards romaine or butter lettuce, but the darker the leafy greens the more nutrients it contains so tossing in some spinach or red lettuce usually does the trick. Veggies should always be the bulk of all of your meals so next up are some usually shredded carrots, and chopped cucumber. You can always do sliced bell pepper or cabbage slaw too if you want to mix it up and add even more of that crunch factor.
I find it strange that fruit pairs so well in a salad but that is almost always my favorite part, so depending on the dressing or style I am going for, I will add chopped apple, pomegranate seeds, or even grapes. This usually adds some sweetness to it and Vitamin C which is always wanted and needed.
Protein sources can look anything like canned tuna, hard boiled egg, sliced tofu, garbanzo beans, grilled chicken, you can truly play around with so many different options which is what I love about building a salad. I know croutons are so tasty and crunchy, but they are often loaded with unnecessary oils and ingredients so I typically omit those, and use nuts and seeds for a healthy fat and crunch. Pumpkin seeds, sunflower seeds, walnuts or hemp hearts are all great additions to bulk up your meal while carrying SO many amazing benefits for heart health and brain function.
Last but certainly not least is the dressing to top it all off, but this is where you should be the most aware especially when buying store bought dressings. They are also often loaded with processed oils that increase inflammation and are stripped of any nutrients, along with lots of refined sugars, and natural flavors.
I highly encourage you to find organic and limited ingredient dressing when buying from a store, or even better, make your own at home which is so simple. Olive oil and balsamic vinegar make a great two ingredient dressing for something easy and quick, or you can test out some other recipes to make in bulk and use throughout the week.
My all time favorite dressing right now is homemade honey mustard vinaigrette which I think pairs well with all kinds of salads. I use olive oil as the base, add in raw local honey, stone ground or dijon mustard, garlic powder, salt, a dash of white vinegar, and water to thin it out, then BAM, you have a dressing. You can play around with Italian dressing, vinaigrettes or truly anything your heart desires.
When the weather is warmer we obviously want to spend more time outside being active, so easy on the go snacks and smoothies are essential.
Granola bars, trail mix, sandwiches, and chips and dips are definitely convenient but are often not made with the best ingredients.
Not the “best” ingredients meaning all of the added sugars, processed carbs, and oils that I have been talking about non-stop because I want EVERYONE to know!! The first ingredient in granola bars is usually some sort of sugar syrup which can give you a quick energy boost but raises your blood sugar and leads to an afternoon crash.
Prepping your snacks ahead of time can be so helpful and ensure that you aren’t reaching for the packaged products when you’re in a time crunch.
Chopping up two or three cucumbers and storing them in the fridge are perfect for a grab and go option when you pair it with some hummus or other healthy dip. I even love to make little cucumber sandwiches with sliced turkey or ham and hummus in the middle of two pieces of cucumber.
You can also do the same prep with bell peppers, carrots, apples, and other fruits in vegetables for convenience. Pairing some fresh berries with almonds or cashews is a perfect antioxidant boost with some healthy fats for heart health and energy.
I feel like there is a constant battle between convenience and health when in reality, it IS possible to have both if you are willing to put in the small amount of effort it takes.
If your health is truly important to you, nothing should seem like hassle or too much work it is just your life… and a healthy one!
Have fun in the kitchen with snacks, shopping, venture out to Farmers Markets on the weekends, and shop locally and seasonally when possible but don’t feel guilty if you can’t.
Healthy eating is sustainable and WORTH IT!
Also, let’s not forget that our online ordering system at Fit Bar makes healthy eating so easy with our Smoothies, Acai Bowls, Toast, Gluten Free and Vegan Waffles, and other options for those days when you just can’t seem to slow down.
We are here to provide YOU with healthy options to fit your lifestyle. Stop by and see us and check out our extended menu HERE and feel free to reach out through email live@fitbarcafe.com for nutrition coaching or any questions about our products.
Happy Spring!
Coach, Liv Pn1
