I love Spring – new green, new warmth, and for the return of spring veggies.I realize that every grocery store has tomatoes, green onions, and cucumbers all year round. However there’s a time and a place when these items grow prolifically in a yard – and that time is now! Spring is the perfect time to dive into seasonal vegetables at the peak of their harvest to try them in new ways.

The idea of being a vegetarian may be radical to some, but there are some key benefits to eating fresh, whole food complete in vitamins and phytonutrients. The truth is everybody needs these foods – whether you’re a carnivore or herbivore. Our bodies need fruits and veggies in variety.

Medical journals and studies have concluded that increasing the amount of raw fruits and vegetables into your daily diet can aid significantly in a number of ailments including heart disease, cholesterol, diabetes, etc. Now, I’m not saying run out and live on carrot sticks (contrary to some beliefs), but I am encouraging you to try some fresh, locally grown produce a little more often than at present.

For example, many of the farmer’s markets are bursting with spring mix lettuces, tomatoes, cucumbers, colored bell peppers, etc. I usually head over to a road-side stand during my lunch and pick up a handful of things to make a salad. Most of their selection is pesticide free and fairly inexpensive.

My latest salad concoctions have included fresh raspberries, mango, dried gogi berries and pumpkin seeds (for protein). Add a little light Italian (Newman’s Own, yum at 40 calories a serving) and you’ve got a good portion of veggies, fruits, seeds and berries that pack a considerable nutritional punch with very little caloric impact.

 This Easter I sprang an entirely vegetarian meal on my family and our visiting guests. Vegetarian Times had a great recipe for a Spinach, Feta and Tomato quiche using phyllo dough instead of a pie crust. Light and delicious, it was beautiful, inexpensive and filling.

We also served a slew of salads.  The wheat Pasta salad with asparagus, peas, mint, basil and feta was amazing. A Greek Lentil Salad gave us all the protein we needed and light flavor with its dill, tomatoes, cucumbers, green onions in an olive oil, garlic, and lemon dressing. To round it off, I served a Burst of Spring Salad with spinach, a few radishes, chunks of navel orange and pumpkin seeds with a citrus vinaigrette.

I made the whole deal from scratch in an hour. The brunt of the work was in chopping and waiting for the quiche to bake (40 minutes at 350 degrees). I noticed afterward that even though we’d all eaten a lot, none of us had that feeling like we were going to burst. Another great thing about consuming veggies is the ease your body has in processing these foods. Spring draws us outdoors after the chilly winter. Get on out there and try something new on your table this season!

 

Check out her recipes below!

This crunchy salad looks and tastes special, though it’s no harder to put together than a garden-variety tossed salad. If you can’t find pepitas (toasted pumpkin seeds), substitute pine nuts or sunflower seeds.

1. Salad. Peel oranges with sharp knife, removing white pith. Quarter and slice into fans. Toss spinach, radishes, and half of dressing in large salad bowl. Top with orange segments and avocados. Drizzle with remaining dressing, and sprinkle with pepitas.
2. Dressing. Place all ingredients in jar with lid or medium bowl. Shake or whisk to blend.

Serves 6

Dressing

1/2 cup fresh orange juice

1 large shallot, finely chopped (1/4 cup)

3 Tbs. olive oil

2 Tbs. sherry vinegar

2 tsp. Dijon mustard

1 tsp. agave nectar

1/2 tsp. salt

1/4 tsp. ground black pepper

 

Salad

3 navel oranges

10 cups baby spinach (9 oz.)

1 1/2 cups sliced radishes (1 bunch)

3 Hass avocados, peeled and sliced

1/4 cup roasted pepitas

 

Jasmine Walea-Sampson is a vegan and mother of 3 wonderful children. Look for future posts from her on 3girlsandapug.com.