Spring is here, and with it comes fresh fruits and vegetables designed to help our bodies naturally detox. This season is when everything starts to come back to life. Each of the fruits and vegetables we find in this season are nutrient dense as well as hydrating. The winter season tends to leave toxins that build up in our system from reduced movement. Luckily, the spring season is jam-packed with detoxifying foods that help cleanse our system to make room for the upcoming seasons. For the record, just like in all aspects of life, there is a reason for every season, and it is important to eat seasonally.

The Reason For The Season

Did you know that each season brings with it a different selection of fruits and vegetables? Each of these foods actually helps us reap each season’s benefits. For example, during the spring months foods, are higher in vitamins, minerals, and fiber. This is due to the fact that our bodies need to purge all the excess toxins that have built up over the long winter months. When we choose to eat seasonally, it allows our bodies to go through similar changes that our environment experiences during each season. These foods are actually high concentrations of the vitamins and minerals we need to get through each season with an added advantage. For example, spring foods are high in vitamin C and zinc to keep your immune system up. In comparison, each winter month is all about foods that help you feel full longer. The following are my favorite top five vegetables available in March.

Loving Leeks

Leeks are rich in vitamin A, one of the nutrients necessary for the eyes to properly function. They are also loaded with antioxidants that help the eyes combat environmental pollutants or allergens with which they might come in contact. Lastly, leeks are good sources of zeaxanthin and lutein, which shield the eyes, thus helping prevent cataracts. The antioxidants in leeks combat these aging elements and can make your cleaner, healthier, and more glowing. Leeks also contain allicin, an anti-bacterial agent that keeps germs at bay. These prominent onion family members are also good for your heart – they contain kaempferol, which protects the blood vessels. They also contain small amounts of nitric oxide, which helps dilate and relax blood vessels. 

Another healthy ingredient in leeks is potassium. This nutrient helps regulate tension in blood vessels to keep a steady flow of blood streaming through your veins and arteries. Potassium also helps to regulate hormone levels in the body and maintain a good acid/base balance in the digestive system. Anemia, a low concentration of red blood cells in the blood, can cause a number of troubling symptoms, including fatigue, low mental alertness, and general weakness. Leeks are a good source of iron and B vitamins, which both combat anemia and boost the body’s red blood cell count. The antioxidant vitamins in leeks are beneficial for weekend warriors; they lessen inflammation from sore muscles, bruises, and strains. Leeks contain vitamin K, which is needed to successfully produce a protein called osteocalcin. Osteocalcin is essential for good bone health and wards off osteoporosis. 

Saving Sweet Potatoes

Sweet potatoes are a natural and abundant source of beta-carotene and Vitamin A. Vitamin A is essential in helping the body fight off infections and remain resistant to any further infections. Sweet potatoes contain essential fibers and magnesium that are critical in preventing and managing diabetes. Vegetables also have a moderately low glycemic index that also aids in the regulation of blood glucose levels. Sweet potatoes are an essential source of magnesium, whose deficiency has been linked to a higher risk of depression, stress, and anxiety. Thus, sweet potatoes can replenish the body’s magnesium levels and help alleviate the symptoms of depression and anxiety-related behaviors in individuals. 

The presence of anthocyanin and choline in sweet potatoes makes vegetables an essential dietary source for preventing and reducing chronic inflammation in the body. Sweet potatoes contain beta-carotene, a carotenoid, which is essential in protecting men from developing prostate cancer. In addition, extracts from different parts of sweet potatoes have been shown to accelerate the death of breast, gastric, colorectal, and prostate cancers, limiting the growth and spread of these cancers. Studies on the extracts from sweet potatoes have shown that the vegetable has chemicals that can help heal wounds and ulcers in the stomach. Thus, dietary consumption of sweet potatoes can be an effective treatment plan against major types of ulcers, including ethanol and aspirin-induced ulcers. 

The fibers, anthocyanin, polyphenols, and high radical scavenging activity contained in sweet potatoes are all crucial in the fight against cardiovascular diseases. Sweet potatoes and their extracts possess antimicrobial activities, which can be used to prevent and treat a variety of bacterial pathogens and infections. Sweet potatoes contain high levels of vitamins A, C, and E, all of which are useful in promoting proper skin and hair health. These vitamins are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also slow down the cell aging process in the skin, helping you retain a youthful look for longer. In addition, vitamin E is especially useful in the prevention and treatment of alopecia and in maintaining good hair health.

Beneficial Broccoli

Broccoli is a cruciferous vegetable, alongside kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. Broccoli is a rich source of vitamins, minerals, and antioxidants. Antioxidants can help prevent the development of various conditions. The body produces molecules called free radicals during natural processes such as metabolism, and environmental stresses add to these. Free radicals, or reactive oxygen species, are toxic in large amounts. They can cause cell damage that can lead to cancer and other conditions. The body can eliminate many of them, but dietary antioxidants can help. Broccoli is a good source of vitamin K, but this may interfere with some people’s use of blood-thinning drugs such as warfarin (Coumadin). People who use these drugs should not suddenly increase their intake of vitamin K-rich foods such as broccoli.

Caring Carrots 

Rich in vitamin A, carrots are a great detoxifying agent that removes toxins from the blood and delays aging, keeping you mentally and physically feeling younger. Vitamin A is also essential for vision and can prevent night blindness. Carrots are excellent sources of vitamin C, which is the chief producer of collagen, a protein that makes up most of the body’s cells and is an active participant in the cell renewal process. Carrots are also a critical vitamin K, vitamin B8, folate, potassium, iron, copper, and manganese. Vitamin K plays a massive role in regeneration by promoting blood clot formation. Folate is a primary component of DNA and is vital for the reproduction and renewal of cells in our body. Ions such as potassium, iron, copper, and manganese can also be found in carrots and are essential for our body’s physiological processes, like maintaining normal blood pressure and respiration.

Smart Spinach

Spinach has long been regarded as a plant that can restore energy, increase vitality and improve the quality of the blood. There are good reasons for this, such as the fact that spinach is rich in iron. In addition to its many vitamins and minerals, spinach provides antioxidants for anti-inflammation and disease protection. These include kaempferol, a flavonoid shown to reduce the risk of cancer as well as slow its growth and spread. Another quercetin has been linked to possible protective effects on memory, heart disease, and type 2 diabetes. They’re also able to positively influence the expression of genes involved in metabolism and inflammation. In addition, they trigger the release of satiety hormones, which can make you feel more full and satisfied. 

The anti-inflammatory effects of spinach make it a key contender for protecting the brain, particularly with aging. Spinach is a source of naturally occurring nitrates, compounds that open up blood vessels to improve blood flow and ease the workload on the heart. It is safe for most people. However, some individuals need to exercise caution. Spinach contains a high amount of oxalate. For this reason, people with a history of oxalate-containing kidney stones should minimize their consumption. It is also one of the best sources of dietary magnesium. It is necessary for energy metabolism, muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure.

Carrot Miso Orecchiette

Gluten-Free, Vegan, Serves 2

• 8-10 ounces orecchiette pasta
• 2 shallots minced
• 4-6 garlic cloves minced
• 2 Tbsp Olive Oil
• 1/4 cup raw cashews
• 3 medium carrots thinly sliced
• 1/4 tsp sea salt
• 2 cups water
• 1/4 tsp pepper
• 3 Tbsp white miso
• Carrot Gremolata
• 1/2 cup carrot tops
• 1 clove garlic
• 1/2 cup Italian parsley
• 1 Tbsp lemon zest
• 1/4 tsp salt
• 1/3-1/2 cup olive oil
• 1-2 tsp lemon juice

Directions:

Cook the pasta as directed on the package. In a medium pot over medium heat, saute the garlic and onions in olive oil for about 5 minutes. Add the carrots, cashews, water, salt, and pepper. Bring to a boil, cover, and lower heat to a simmer for about 15 minutes. Stir in 3 Tbsp of miso and let cool for 5-10 minutes. While the sauce cooks, prep the gremolata. In a food processor, combine all the ingredients until just incorporated. Blend the sauce with an immersion blender. Drain the pasta and cook for 3-5 minutes in the sauce. Divide into servings and top with the gremolata.

Broccoli Leek Soup

Gluten-Free, Vegan, Serves 8

• 1 Tbsp olive oil
• 2 medium leeks washed and chopped
• 1 large head of broccoli chopped
• 4 cloves garlic minced
• 1 large potato peeled and cubed
• 4 cups vegetable stock
• 1 Tbsp lemon juice
• salt and pepper to taste

Directions:

In a large soup pot, heat the oil over medium heat. Add the leeks and garlic, cooking for 3-4 minutes until soft. Once soft, add the potato, broccoli, and stock. Season to taste. Simmer for 15-20 minutes or until the potatoes and broccoli are fork-tender. Remove from heat and blend using an immersion blender. Add in the remaining ingredients and serve with vegan parmesan cheese.

Lentil Mushroom Stew over Potatoes

Gluten-Free, Vegan, Serves 4

Potatoes

• 1 pound potatoes peeled and quartered
• salt and pepper to taste
• 1-2 Tbsp olive oil
• 2-4 Tbsp coconut milk

Mushroom Lentil Stew

• 1 Tbsp olive oil
• 2 Tbsp fresh thyme chopped
• 1/2 cup shallots minced
• 2 cups mushrooms sliced
• 2/3 cup dry lentils
• 2 Tbsp coconut aminos
• 1 Tbsp tomato paste
• 2-3 cups vegetable broth
• 3 medium carrots sliced
• 2 Tbsp mashed potatoes

Directions:

Heat oil and onions for 2 minutes, stirring occasionally. Add mushrooms, carrots, and coconut aminos. Saute for 5 minutes and season to taste. Add thyme, lentils, and 2 cups broth. Bring to a low boil over medium-high heat. Once boiling reduces the heat to a simmer and cook for another 20 minutes. In the meantime, boil the potatoes for 12-15 minutes or until fork tender. Drain the potatoes and mash them with the remaining ingredients for the potatoes. Once the lentils are tender, season to taste. Remove from heat and stir in 2 Tbsp of potatoes. Serve the lentils over the potatoes.

Vietnamese Spring Roll Salad

Gluten-Free, Dairy-Free, Serves 4

• 8 ounces thin rice noodles
• 1 tsp toasted sesame oil
• 8 ounces cooked shrimp diced
• 1 English cucumber diced
• 2/3 cup fresh bean sprouts
• 1 cup shredded carrots
• 2/3 cup cilantro chopped
• 1/3 cup cashews chopped
• 2/3 cup mint chopped
• half green cabbage shredded

Dressing:

• 1/4 cup lime juice
• 2 Tbsp agave syrup
• 3 Tbsp rice vinegar
• 2 cloves garlic minced
• 1 Thai chili minced
• 2 Tbsp fish sauce

Directions:

Blend all the ingredients for the dressing together and set aside. Cook the rice noodles, drain and set aside. To prepare the salad, chop everything and combine it in a large bowl. Toss the salad in the dressing and enjoy.

Get Started Today

Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and a healthy mind. You can add tons of foods to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home, be sure to check out my Balancing Abundance Program. Because detoxing is so essential and realistically, everyone should be doing it on at least a seasonal basis, I have put together a program to help you do just that. Here’s the thing, I know working with me one-on-one can seem challenging to get into (due to limited space), and I wanted to be able to give everyone an additional solution that has no limits. You deserve to be happy, healthy, and successful at everything you do, so here are some recipes to help set you up for success!

 Need A Hand?

A happy and healthy life is closer than you may think. We all have to deal with our health daily, which shows when we don’t feel our best. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you need help, I am always here to do that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at [email protected] or book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies, and check back daily for more great recipes and information!