Healthy food in spring

Healthy food in spring

Spring is a difficult time. Daylight is still short, there is little sun, and the body’s reserves are already running out. Eat a salad of dark leafy greens. The need to include more plants in the diet to improve well-being is not subject to discussion. This means that just eating more fruits and vegetables is quite enough – you don’t have to do anything else. Healthy food in spring.


An excellent source of protein, which is often called the vegetable analogue of meat. It is suitable for the cold season, warms, provides energy for a long time, helps strengthen muscle tissue. Beans are rich in minerals, essential Omega-3 acids. It contains vitamins C, E, B6 to strengthen the immune system and vitamin K, which is necessary for the proper synthesis of vitamin D.

Beans can cause increased gas formation and discomfort, therefore requires pre-soaking. Interesting fact: Due to the content of tryptophan, tyrosine, methionine and other amino acids, beans are an excellent natural antidepressant.

Carrot. Healthy food in spring.

It provides the body with beta-carotene and vitamin A, which are necessary to strengthen the immune system and fight infections, contribute to the normalization of metabolism, replace the aging process. In addition, vitamin A is necessary for the maintenance and restoration of the skin and mucous membranes, has a beneficial effect on the recovery and functioning of the gastrointestinal tract.



The vegetable, unique in its composition, contains a large amount of minerals and amino acids that are not susceptible to destruction during heat treatment. Beetroot contains a large amount of fiber, cleanses the intestines well, enhances peristalsis and regulates metabolic processes.

Beetroot is healthy for hematopoiesis, activates the liver, has a biliary and anti-inflammatory effect. Just like carrots, beetroot in its cooked form has a balanced effect on the body, warms, gives resistance and protects against depression. Interesting fact: in order to preserve the beneficial properties and taste qualities of beetroot as much as possible, it is better not to boil it, but bake it.

Quinoa. Healthy food in spring. Healthy food in spring.

This pseudo-western culture is becoming more and more popular for a reason. Quinoa contains a large amount of protein, is rich in trace elements such as potassium, magnesium and calcium, folic acid, vitamins A and E. It is easily digested, has a sweet taste and warming effect, is simple and versatile in preparation.

Interesting fact: quinoa has a bitter shell, so before cooking, the seeds need to be washed, and it is better to pre-soak. The same property makes the crop invulnerable to pests, which ensures environmental cleanliness and high yield. Barley. One of the oldest cereals, considered the food of the strong and intelligent, contains exactly those nutrients that are necessary for good health.


Barley grain contains vitamins A, D, E, PP, as well as B vitamins, phosphorus, silicon, chromium and zinc. In addition, barley contains a large amount of dietary fiber, is balanced in amino acid composition and is rich in enzymes. It warms, cleanses, has antibacterial and antiviral properties. Interesting fact: in folk medicine, a decoction of barley is used for diseases of the gastrointestinal tract.


A bright juicy berry that retains its benefits well and is available in winter. It contains a large amount of beta-carotenes, bioflavonoids, vitamin C, iodine, iron, magnesium and potassium. Persimmon pulp has bactericidal and anti-inflammatory properties, is useful for nervous and physical exhaustion.

It is important to understand that sweet ripe persimmon warms, and immature astringent is able to cool the body, as well as cause disorders of the gastrointestinal tract due to the high content of tannins. The astringent taste is easy to neutralize, for this you need to freeze the fruits, or on the contrary let them stand at a warm temperature. An interesting fact: in folk medicine, not only fruits are used, but also persimmon leaves. Tea from them is considered healthy for the weakened, elderly people, as well as for anemia.

Onion. Healthy food in spring.

It contains a large amount of phytoncides, folic acid, vitamins C and A, potassium, magnesium, calcium, iron. Cleanses the blood, activates metabolism, has antibacterial and antiviral properties.

Despite the fact that onion stimulates digestive processes well, it increases the acidity of gastric juice and causes irritation of the digestive organs, therefore it is contraindicated in ulcers, gastritis, kidney and liver diseases. An interesting fact: Onions aged in honey are an excellent therapeutic and prophylactic agent, honey significantly reduces the irritating effect of onions.



It is healthy for flu and colds, contains vitamins C, B2, PP, a large amount of essential oils, tannins, camphor. It warms, reduces mucus, has an anti-inflammatory effect, improves the absorption of nutrients. In the form of a spice, basil has high detoxifying properties, is used to cleanse the body and treat candidiasis.


A wonderful, rare spice. Contains essential oils, tannins, resins, calcium, potassium, phosphorus and iron. It has a sweet taste.

It is this spice that is considered the best antidepressant, because it promotes the production of the pleasure hormone — serotonin, soothes, helps with depressed mood and irritation, enhances creativity. Interesting fact: if vanilla is properly stored, it will retain its flavor and properties for many years.

Nutmeg. Healthy food in spring.

One of the best spices for late winter. Contains a large amount of essential oils, vitamin A, folic acid, calcium and magnesium.


It warms and improves digestion, activates blood circulation, improves immunity, relaxes, soothes, helps with insomnia. Interesting fact: nutmeg is good not only for tea, coffee and pastries, it goes well with vegetables, and also facilitates the digestion of heavy food.

Green soup

This soup will fill you with strength and energy at any time of the year. After all, it contains all the power of the “greens—  spinach, avocado, cucumbers, asparagus, dill. The fresh and rich taste of this dish will appeal to adults and children.

Green soup
Green soup

Ingredients for 1 serving:
Broth for spinach soup 1 cup
Short-fruited cucumbers (peeled) 1 tablespoon
Peeled avocado 1 tablespoon
Freshly frozen peas 3 teaspoons
Cashew mayonnaise 1 tablespoon
Fresh frozen corn grains 1 teaspoon
Cherry tomatoes 1 tablespoon
Asparagus 1 tablespoon
Broccoli cabbage 1 tablespoon
Green onion 2 tablespoons
Dill 1 teaspoon
For the broth:
Coconut milk 1/2 cup
Spinach leaves 1 tablespoon
Olive oil 1 teaspoon
Sea salt to taste
Water 1/2 cup


Cooking time 20 minutes

First of all, we prepare the broth: we send all the ingredients for it to a blender and whisk until smooth. Put cashew mayonnaise on a plate, put cucumber and avocado finely diced on top. Then we put corn and green peas. On top – a broccoli inflorescence cut in half (cut up). Peel the green asparagus and cut it in half, spread it on top. Decorate with green onions and dill tassels. Pour the broth separately into a flask, serve chilled.

Lasagna with zucchini and herbs

Green lasagna for a healthy diet is just great. We are pleased to offer a delicious recipe that will suit raw foodists and vegans.

Lasagna with zucchini and herbs
Lasagna with zucchini and herbs

Ingredients for 3 serving:
Tomatoes 5 pcs.
Fresh basil 2 tablespoons
Dates 1 pc.
Garlic 2 cloves
Dry herbs 2 pinches
Olive oil 1 tbsp
Ground paprika 2 pinches
Lemon juice 4 tbsp
Arugula 1 cup
Spinach leaves 1 cup
Pine nuts 2 tablespoons
Pumpkin seeds 1/3 cup
Macadamia nuts 7 pcs.
Sea salt 1/4 tsp
Live water 1/2 cup
Zucchini 1 pc.


Cooking time 40 minutes

There are two sauces involved in this dish, and the first thing you need to cook them.
Sauce #1:

Cut three tomatoes and one garlic into pieces and send it to a blender. Then add olive oil, dates, ground paprika, a handful of basil, lemon juice and dried herbs. Mix all the ingredients in a blender until smooth. Put the finished sauce on a plate and put it in the refrigerator.
Sauce #2:
Add arugula, spinach, basil, one finely chopped garlic, lemon juice, pine nuts, pumpkin seeds, grated macadamia nuts and sea salt to the blender. Mix all the ingredients until smooth. If the sauce turns out to be very thick, you can add a little live water. Put the finished sauce on a plate and send it to the refrigerator.
It’s time to cook lasagna. Zucchini cut into thin slices on a slicer. Tomatoes are cut into thin rings. These will be the main layers. Now we lay out layers: zucchini, tomato, pesto, zucchini, marinara, zucchini and so on until all the ingredients are finished. Decorate the finished dish with “parmesan” from macadamia nuts and basil greens!

Green buckwheat and spinach pancakes. Healthy food in spring.

We bake ruddy Sunday pancakes. Do not deprive yourself of pleasure. After all, the main thing here is to approach the matter with mind and soul.

Green buckwheat and spinach pancakes
Green buckwheat and spinach pancakes

Ingredients for 1 serving:
Green buckwheat 5.29oz
Egg 2 pcs.
Spinach with /m 2 tablespoons
Vegetable milk 1 cup
Salt to taste
Coconut oil 1 tablespoon
Garnish for 1 serving:
Sour cream 2 tablespoons
Red caviar 1 tablespoon
Fresh spinach 2 tablespoons
Vinaigrette sauce 1 tablespoon
Nori seaweed to taste


Cooking time 25 minutes

Wash the buckwheat and soak it for 4-5 hours in cold water. Then drain and rinse. Defrost the spinach and allow excess moisture to drain completely. Combine buckwheat with egg, spinach, vegetable milk, salt and beat well with a blender until smooth. Here we will have to try.

The more homogeneous the dough, the tastier the pancakes. And it will be easier to turn over. Grease the pan with coconut oil. Bake pancakes. Take two warm pancakes and put them on a plate.

Put sour cream and red caviar on top. Season the fresh spinach with vinaigrette sauce and send it as a side dish to the pancakes. Garnish with finely chopped nori seaweed. Bon Appetit!


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