As the cold weather fades, so does our reliance on winter dishes filled with hearty veggies and warming flavors. With spring in bloom, we’re instead gravitating toward all things fresh and vibrant! From refreshing beverages and seasonal salads, to light but satiating main meals and tasty sweet treats, these healthy spring recipes will satisfy all your taste and nutritional needs. Give these healthy spring recipes a try, or use them as inspiration for your own homemade creations!
RELATED: 10 Tips to Make Sure You Have Your Healthiest Spring Yet
Refreshing Beverages & Smoothie Bowls
Easy Blender Green Juice
A yummy spring green juice that can be made without a juicer. Not only is this recipe full of seasonal greens, but it’s also low in sugar and easily made at home. Customize with any fruits or veggies of choice, or give it an extra kick with added spices like cayenne or extra ginger!
Ingredients:
- 1-2 cups baby spinach
- 1 cup kale, destemmed
- 6-8 celery stalks, roughly chopped
- 1 green apple, cored and roughly chopped
- 1 handful of fresh parsley
- 1-2 large lemons, peeled and roughly chopped
- 1-inch knob of ginger, roughly chopped
- ½ English cucumber, roughly chopped
- 1 cup cold filtered water
Directions:
Step #1: Add all of the above ingredients to a high-speed blender and blend until smooth.
Step #2: Using a nut milk bag, strain the liquid mixture over a bowl or glass, squeezing out as much juice as possible. Enjoy immediately or store in an airtight jar in the refrigerator.
Hydrating Chia Lemonade
Lemonade is a springtime classic, and we’re giving it a healthy, low-sugar upgrade with this hydrating and fiber-rich chia refresher recipe. Simply made with chia seeds, lemon juice, and raw honey, you’ll be sipping this tasty beverage all season long. Customize as desired, adding in seasonal berries, lime, or fresh herbs like mint!
Ingredients:
- 2 cups filtered water
- 1 tbsp chia seeds
- 3-4 tbsp lemon juice, about 1 large lemon
- 2-4 tsp raw honey
Directions:
Step #1: Add the water, lime juice, chia, and honey to a glass. Whisk well to break up any clumps.
Step #2: Let sit for 10 minutes to allow the chia seeds to plump up.
Step #2: Enjoy!
Protein-Packed Strawberries & Cream Smoothie Bowl
This smoothie bowl is delicious and makes a super-easy way to add fruit and fiber-rich ingredients to your healthy eating plan. Enjoy it for breakfast or as a mid-day snack.
Ingredients:
- ½ frozen banana
- ½ cup frozen strawberries
- 1 cup almond milk
- 1 tbsp ground flaxseed
- 1 tbsp almond butter
- 1 scoop protein powder
- chia seeds, to serve
- strawberry, sliced, to serve
- banana, sliced, to serve
- blueberries, to serve
- Shredded coconut, to serve
Directions:
Step #1: Add all ingredients minus the toppings to a high-speed blender and blend until smooth.
Step #2: Transfer to a serving bowl and top with desired toppings.
Step #3: Enjoy!
Mint Chip Matcha Shamrock Smoothie
Mint + matcha = a match made in heaven, especially when it’s in the form of a nutritious and delicious shake. Full of antioxidants and packed with sneaky greens thanks to spinach and mint, you’ll satisfy all your dessert cravings in a healthy way. Enjoy for breakfast or as a sweet treat, and customize as desired!
Ingredients:
- 1 cup unsweetened almond milk
- 1 frozen banana
- 1 cup baby spinach
- 1 tsp vanilla extract
- 2 tbsp fresh mint leaves
- ½ tsp matcha powder
- 1 tbsp cacao nibs
Directions:
Step #1: Add the 1 cup of unsweetened almond milk to your blender. Next, add the remaining ingredients aside from the cacao nibs.
Step #2: Blend until smooth, adding additional almond milk as needed.
Step #3: Add the optional cacao nibs and pulse 2-3 times until well-mixed.
Step #4: Serve and enjoy!
Iced Protein Coffee
Iced coffee season is here, and what better way to celebrate than with a refreshing recipe that’s not only refreshing, but also packed with protein? Simply blend your favorite brew with protein powder of your choice (such as collagen powder or vanilla plant-based protein), and add any add-ins you’d like, including non-dairy milk and superfood powders!
Here’s a simple recipe to try:
Ingredients:
- 1 cup brewed coffee, chilled
- ½ -1 cup unsweetened non-dairy milk of choice (such as oat, almond, or cashew)
- 1 scoop protein powder of choice (such as collagen or plant-based protein)
- ½ tsp vanilla extract, optional
- 1 tsp coconut oil, optional
- 1-2 tsp raw honey or maple syrup, optional
- Superfood add-ins, such as cacao powder or cinnamon, optional
Directions:
Step #1: Add the chilled coffee to a blender along with the dairy-free milk, protein powder, and optional ingredients of choice. Blend on high for 20-30 seconds until smooth, creamy, and frothy.
Step #2: Taste test, adjusting any ingredients as desired. Pour the mixture over ice, and enjoy!
RELATED: Is Protein Coffee Healthy? Plus, How to Make it
Spring-Inspired Salads
Mediterranean-Inspired Spring Salad
The Mediterranean diet has proven to be one of the healthiest diets around for longevity and overall health. So, why not whip up a healthy and refreshing salad made with Mediterranean diet staples, like cucumber, onion, mint, tomatoes, and parsley? It’s low in carbs and calories, can be easily customized with add-ins such as avocado or chicken, and pairs perfectly with a variety of meals.
Ingredients:
- 1 cucumber, washed and quartered
- 2 tbsp lemon juice
- ¼ cup sweet onion, diced
- 2 tbsp olive oil
- 2 tbsp fresh mint, chopped
- ½ cup cherry tomatoes, chopped
- 2 tbsp dill leaves, chopped
- ½ cup fresh cilantro, chopped
- Feta cheese to serve (optional)
- Sea salt & black pepper, to taste
Directions:
Step #1: Add the cucumbers, tomatoes, sweet onion, cilantro, mint, and dill to a large bowl and toss to combine.
Step #2: Add the lemon juice and olive oil to a small bowl and season with salt and pepper. Whisk to combine. Drizzle over salad and top salad with a sprinkle of feta cheese, if desired. enjoy!
Sweet Mango Chickpea Salad
Bursting with natural sweetness and jam-packed with fiber and plant-based protein, this quick and easy starter is perfect for springtime. Customize it by adding additional beans such as Kidney beans or black beans, and add any additional add-ins such as avocado.
Ingredients:
- 1 cup cubed mango
- ¼ cup fresh lime juice
- ¼ cup red onion, diced
- ¼ cup cilantro, diced
- 14 oz canned chickpeas, drained and rinsed
- ½ tsp salt
Directions:
Step #1: Add the cubed mango, chickpeas, onion, cilantro, lime and salt to a mixing bowl and toss to combine.
Step #2: Season with a sprinkle of sea salt and chill in the fridge for 30 minutes before serving.
Step #3: Enjoy!
Simple Avocado Lime Salad
Simply made with cucumber, avocado, tomatoes, herbs, and a squeeze of zesty lime, this light and refreshing salad will be loved by all. Full of spring flavors, including water-rich veggies and fresh herbs, this refreshing and nutritious dish is the perfect starter or side.
Ingredients:
- 1 cucumber, chopped
- 1 cup avocado, cubed
- ½ cup cherry tomatoes, halved
- ¼ cup cilantro, chopped
- 2 tbsp. Freshly squeezed lime juice
- Sea salt & pepper to taste
Directions:
Step #1: Add the chopped cucumber, cubed avocado, halved cherry tomatoes, and chopped cilantro to a mixing bowl and toss to combine.
Step #2: Add the freshly squeezed lime juice and season with salt and pepper. Toss again.
Step #3: Chill in the fridge for 30 minutes before serving.
Light But Satiating Mains
Asian Fusion Salmon Bowl
This wholesome meal is balanced with protein, healthy fats, and complex carbs. It’s easy to make and loaded with flavor.
Ingredients:
- 2 cups broccoli florets
- 3 tbsp olive oil
- 2 salmon fillets
- 1 bunch kale, chopped
- 2 cups cauliflower rice
- 1 tsp garlic powder
- 1 tsp onion powder
- Cilantro, to garnish
- ¼ cup tamari
- 1 tsp sesame oil
- 1 tsp honey
- 1 tsp dijon mustard
- 1 tbsp sesame seeds
Directions:
Step #1: Start by preheating the oven to 350°F and line a baking sheet with parchment paper.
Step #2: Add the broccoli to the baking sheet and drizzle with 1 tablespoon of olive oil and season with salt and pepper. Roast for 10 minutes.
Step #3: While the broccoli is cooking, make the marinade by adding the tamari, sesame oil, honey, dijon mustard, and sesame seeds to a mixing bowl and whisk well.
Step #4: Remove the broccoli after 10 minutes of cooking and add the salmon fillets to the baking tray. Drizzle with the marinade and cook for an additional 13-15 minutes or until the salmon is cooked through.
Step #5: While salmon is cooking, heat a skillet over medium-high heat with an additional 1 tablespoon of olive oil and saute the kale for 2-3 minutes. Set aside.
Step #6: Add the remaining 1 tablespoon of olive oil to the skillet and add the cauliflower rice. Season with garlic and onion powder, and salt. Saute for 2-3 minutes.
Step #7: Split the cauliflower rice between two bowls and add the sautéed kale, broccoli, and salmon.
Step #8: Garnish with cilantro.9. Enjoy!
Anti-Inflammatory Chimichurri Salad
Tossed in a flavorful chimichurri dressing made with seasonal herbs like parsley and cilantro, this anti-inflammatory salad is a refreshing addition to your Spring menu. It’s packed with protein and omega 3’s thanks to salmon, and can be enjoyed for both lunch or dinner!
Ingredients:
- ¼ cup olive oil
- 1 tbsp red wine vinegar
- ½ cup cilantro
- ⅓ cup fresh parsley
- 1 clove garlic
- ¼ tsp crushed red pepper
- 1 pinch sea salt & black pepper
- 4 salmon fillets, skin removed
- 1 lbs arugula
- Cooking spray
Directions:
Step #1: Start by making the chimichurri sauce by adding the olive oil, red wine vinegar, cilantro, parsley, garlic, crushed red pepper, salt, and pepper to a food processor and blend until smooth. Transfer into a serving bowl.
Step #2: Next, preheat a large skillet over medium heat and spray with avocado or olive oil cooking spray. Add the salmon fillets and cook for about 3 minutes on one side or until charred. Flip the fillets and pour about ¾ of the chimichurri sauce over the salmon fillets, reserving a small about to serve. Cook for another 3-5 minutes or until cooked through.
Step #3: Add the arugula with an extra pinch of salt and pepper and saute until wilted. Remove from heat.
Step #4: Add the arugula to serving plates and top with the salmon fillets and a drizzle of extra chimichurri sauce. Enjoy!
Sweet Treats for Spring
Moringa Mint Chip Ice Cream
Mint Chip is a warm weather fan-favorite, and we’re taking it to the next level with our Moringa Mint Chip Ice Cream. Infused with superfood ingredients like moringa powder and made dairy-free, satisfy your ice cream cravings without the guilt.
Plus, this homemade healthy dessert recipe can be made without an ice cream maker!
Ingredients:
- 13½ oz canned coconut milk
- ⅓ cup maple syrup
- 1 tsp moringa powder
- ½ tbsp vanilla extract
- ½ tsp peppermint extract
- ½ cup dark chocolate chips
- dash sea salt
Directions
Step #1: Add the coconut milk, maple syrup, moringa, vanilla, mint, and sea salt to a high-speed blender. Blend until smooth. Taste test and adjust sweetness as needed.
Step #2: Add the non-dairy chocolate chips. Lightly pulse 1-2 times until the chocolate chips are evenly mixed.
Step #3: Pour the ice cream mixture into a bread loaf tray or a baking dish, then freeze until your mixture sets, ideally 4-5 hours or overnight.
Step #4: Serve with any toppings of choice such as nut butter, granola, or extra chocolate chips!
No-Bake Matcha Coconut Macaroons
Featuring antioxidant-rich matcha and a handful of other whole food ingredients, these healthy homemade coconut macaroons are the perfect Spring season sweet treat. Made with an almond flour and coconut base, they’re naturally grain and gluten-free, and completely plant-based!
Ingredients:
- 2 cups unsweetened desiccated coconut flakes
- ½ cup almond flour
- ¼ cup maple syrup
- 1 tbsp coconut oil, melted
- 2 tbsp unsweetened almond milk
- 1 tsp vanilla extract
- 1 tsp matcha powder
- pinch sea salt
- 1 unsweetened dark chocolate bar, melted
- 1 tsp coconut oil
Directions
Step #1: Add the desiccated coconut flakes, almond flour, maple syrup, vanilla extract, matcha powder, sea salt, and 1 tbsp. melted coconut oil to a food processor and mix until a sticky dough forms. If the dough is too dry or not forming, add 1 tbsp of almond milk at a time, as needed to blend. Alternatively, you could use additional pure maple syrup or melted coconut oil. Note: you may need to stop and scrape down the sides several times while blending.
Step #2: Once the batter is formed, transfer to a bowl and chill in the fridge for 10 minutes. Meanwhile, line a cookie sheet with parchment paper.
Step #3: Remove the chilled dough from the fridge and roll into tablespoon-sized balls. Place onto the lined baking sheet, lightly pressing each ball to form a cookie shape. Repeat until no dough remains. Chill in the freezer for 10-15 until firm.
Step #4: While chilling, prepare the chocolate coating. Roughly chop the chocolate bar of choice into chunks and add to a microwave-safe bowl with 1 tsp coconut oil. Microwave in 30-second increments until melted. Once the macaroons are firm and fully chilled, remove from the freezer and drizzle each cookie with the chocolate coating. Place back in the freezer to firm, about 5 minutes.
Step #5: Once chocolate has hardened, remove from the freezer and serve! Store leftovers in an airtight container in the fridge.
Coconut Mango Chia Seed Pudding
Tropical flavors are a top 2024 food trend, and based on this mouthwatering Coconut Mango chia seed pudding, it’s easy to see why. It’s naturally sweetened with seasonal mangoes and a touch of honey or maple syrup, full of healthy fats and fiber, and can be prepped in minutes.
Ingredients:
- ½ cup canned coconut milk, light
- ½ cup unsweetened almond milk
- ¼ cup chia seeds
- 1 cup fresh ripe mango, pitted and diced
- 1 tbsp shredded coconut, unsweetened
- 1-2 tsp raw honey or maple syrup, or as desired
- 1 tsp vanilla extract
Directions:
Step #1: Add the chia seeds, coconut milk, almond milk, shredded coconut, sweetener of choice, and vanilla extract in a bowl. Mix together until well combined.
Step #2: Refrigerate for at least four hours or until set. Remove from the fridge and layer with diced mango and any other toppings of choice. Enjoy!
Strawberry Freezer Bark
A 5-minute no-bake dessert that requires just three main ingredients: organic strawberries, creamy nut butter, and chocolate. The best part? This viral dessert recipe can be easily modified. Swap the strawberries for your favorite berries, use any drippy nut butter or chocolate of choice, and customize with any additional add-ins.
Ingredients:
- 1 pint of fresh strawberries (about 15)
- ½ – 1 cup creamy nut butter of choice
- 2 dark chocolate bars of choice, roughly chopped
- 1-2 tsp coconut oil
- Pinch of flaky sea salt, optional
Directions:
Step #1: Remove the stems and cut the strawberries lengthwise into thin slices, slicing along the wider side of the strawberry.
Step #2: Line a baking sheet with parchment paper, and evenly spread the strawberries so that they are touching to create a base layer.
Step #3: Drizzle the nut butter over the strawberries and evenly spread across the surface. Note: you will need a runny/drippy nut butter. Place in the freezer.
Step #4: Meanwhile, roughly chop the chocolate bar, then add to a microwave-safe bowl with the coconut oil. Melt your chocolate in 30-second intervals, stirring in between each interval.
Step #5: Once the chocolate is melted, remove the baking tray from the freezer and spread the chocolate mixture over the top of the nut butter layer. Spread evenly to cover the whole surface. Option to sprinkle with sea salt or add any additional toppings.
Step #6: Place back into the freezer for 2-4 hours to harden. Once completely firm, chop into bark-sized pieces. Keep frozen in an air-tight container until ready to enjoy!
Seasonal Spring Eating, Made Delicious & Nutritious
Thanks to these healthy homemade recipes, get ready to savor the flavors of spring in the most delicious and nutritious way. Whether you’re cooking for yourself, having an outdoor BBQ, or meal-prepping for the week ahead, these light and refreshing recipes will satisfy all your cravings while supporting your health goals. To see what’s in season, head to your local farmer’s market — feel free to customize any dish with all things fresh and local!
