8 plant-based superfoods for a refreshing and healthy spring (2023)

Say goodbye to the cold and dreary winter months! Spring is in full swing, bringing with it mild weather, fresh air, and bright foliage. With the world blooming around us, it's the perfect time to awaken our taste buds and savor the best of this season's bounty.

If you're considering eating less meat, spring is a wonderful time of year to explore a plant-based diet with all sorts of vibrant, fresh options at local shops and farmers markets. Read on to discover the eight healthiest superfoods to eat this spring and how to use them in your meal prep, plus insights from the plant-based food experts.

What is a plant-based diet?

As the name suggests, a plant-based diet consists of foods that come primarily from plants. "Although there is no strict definition, most people consider a plant-based diet to consist exclusively or predominantly of plant-based foods, including fruits, vegetables, beans, legumes,nuts and seeds“, Abbey Sharp, R.D., author ofThe Mindful Glow Cookbookand founder ofmonastery kitchen, tells DailyOM.

"While a plant-based diet typically emphasizes avoiding products of animal origin, some iterations of a plant-based diet include animal protein sources," said Maggie Michalczyk, RDN, founder ofOnce upon a time there was a pumpkin. Popularplant-based dietsThis includes the Mediterranean diet as well as vegan and vegetarian diets. This means that while your meals are mostly plant-based, you don't have to give up meat, seafood, or dairy entirely.

There's nothing special about making your next dinner plant-based, explains Jackie Newgent, RDN, plant-based nutritionist and author ofThe Plant-Based Diabetes Cookbook. "A typical plant-based meal can be like a traditional meat-based meal, substituting a plant-based food such as beans for an animal-based protein."

A superfood is any nutrient-dense food that provides an excellent dose of vitamins, antioxidants, minerals, and more.

The benefits of eating more fruits and vegetables

Because vegan and plant-based diets often emphasize whole foods that aren't heavily processed, there are a number of health benefits of incorporating plant-based eating into your daily meals. "This containsreduced risk of [certain] chronic diseases, improved heart health, reduced inflammation and improved gut health,” Michalczyk tells DailyOM.

Regardless of your dietary preferences, it's always a good idea to make sure you areeat an adequate amount of plant-based foods, sinceStudies show that if you leave them out on a regular basis, you could be at risk for diabetes and heart disease, among other things.

Nutritional deficiencies are another problem. For example, “contain plant-based foodsPhases, which promotes healthy digestion and a healthy gut microbiome. A plant-free diet can lead to poor digestion and gut health, which can have a knock-on effect on other components of our health,” says Michalczyk.

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What are plant-based superfoods?

From berries to leafy greens, superfoods seem to promise a wealth of superior health benefits. There's only one caveat: there's no official definition of "superfood" and the term wasn't even coined by doctors or nutritionists. TheWord originated in a marketing campaignand is regularly used to increase sales for the food industry. But that doesn't mean there's nothing beyond the hype. What we call superfoods typically offer more nutrients than average foods, so they can actually be called "super," Newgent explains. "They're packed with health-protecting nutrients and go beyond general 'good-for-you' status," she says.

Ultimately, you can think of a superfood as any nutrient-dense food that provides an excellent dose of vitamins, antioxidants, minerals, and more. According to Newgent, oats are a prime example of a plant-based superfood that contains a fiber called beta-glucan, which increases and is associated with feelings of fullnessdecreased body weight.

However, rather than focus on the current "it" superfood, you should know thisVariety is key to make sure you're eating rightwith the mix of nutrients it needs. So go ahead and fill your plate with spring's freshest fruits and vegetables. Your body will thank you!

8 superfoods for spring this season

1. Strawberries

Bursting with juicy sweetness, these delicious berries are a rich source of antioxidants and vitamin C, which may help reduce the risk of chronic diseases like type 2 diabetes, heart disease and cancer, says Newgent. She suggests adding sliced ​​strawberries to aBaby-Arugula-Saladgarnished with almonds and a strawberry vinaigrette.

2. Rhabarber

With beautiful red stalks and a distinctively tart flavor (especially when eaten raw), rhubarb contains antioxidant compounds that may help fight cancer and inflammation. It is also an excellent source forVitamin K, which can help you maintain strong and healthy bones. It's delicious in desserts, tarts and jams, says Sharp.

3. Radishes

Crisp and refreshing with a subtle spicy kick, this root vegetable is rich in vitamin C andsulphurous substances, which can reduce inflammation and protect cells from cancer. Enjoy them as a snack dipped in hummus, or thinly slice them on top of tacos or salads to add crunch, says Michalczyk.

4. Leek

Leeks are similar to oversized scallions but have a milder, delicately sweet flavor. They are particularly high in beta-carotene, which may support vision and immune function. Chop them up and cook them in soups and risotto for onion depth, Sharp says.

5. Carrots

This crunchy root vegetable is high in vitamin A, an essential nutrient for vision, and soluble fiber, which helps regulate blood sugar. Enjoy them shredded on a spring salad or with baked goods (like Sharp's vegan).Carrot Cake Baked Oatmeal).

6. Asparagus

These green vegetables are tender and sweet when cooked and are an excellent source of folic acid, which can support a healthy pregnancy. It's also a good source of potassium, which can lower blood pressure.

For a quick and easy breakfast, Newgent recommends sautéing asparagus with plant-based eggs (check the grocery store for brands like JUST Egg or Follow Your Heart for vegan eggs). You can also top grilled flatbread with edamame pesto, sauteed asparagus chunks, and microgreens for a tasty way to boost your veggie intake, like hereSpring green flatbread recipeby Neugent.

7. Spinach

Leafy green vegetables like spinach are low in calories and high in fiber and water. "These can help fill up a meal while keeping you full and satisfied," says Michalczyk. Spinach also provides key nutrients like iron, calcium, and vitamin C. She recommends tossing it into a green smoothie with berries, almond milk, and almond butter for a delicious and refreshing wellness snack.

8. Peas

Peas are small but fine legumes that are rich in fiber, protein and micronutrients, explains Michalczyk. Toss peas with mint leaves, sliced ​​radishes, leafy greens and a zesty lemon vinaigrette for an easy spring salad.

How to start a seasonal plant-based diet

If you're new to a plant-based diet or just want to add more plant-based nutrients to your meals, remember to introduce it slowly. "Switching to a plant-based diet abruptly can cause digestive problems due to the sudden increase in fiber," Sharp warns. So start slow and increase your consumption of plant-based foods over time.

You can even start with one night a week, Michalczyk adds. “Practice Meatless Mondays or have one day a weekplant-based dietis a good start.”

It can also be as simple as keeping a bowl of seasonal fruit on your kitchen counter, Newgent suggests. "When you see the beautiful products [on display], you're more likely to eat them."

Enjoy the perfect spring temperaturesgoVisit your local farmer's market to get inspired by what's on offer, Sharp suggests.

Whether itWinter, spring, summer orfallenEating with the seasons is a great way to add variety and freshness to your meals, says Michalczyk. “When the products are in season, they are both more nutritious and more flavorful. Plus, it's usually cheaper and more environmentally friendly.” Exploring new tastes, flavors, and recipes can emergeenjoy eating– and this is never possible outside of the season.