Healthy Recipes to Welcome Spring

Spring is in full bloom, and with it comes a bounty of colorful fruits and veggies. By choosing ingredients that are naturally in season, you’re ensuring the ripest, sweetest flavor and reducing the environmental impact, since seasonal crops help improve soil health and reduce water pollution, and ingredients spend less time in transit or storage. Try these recipes to welcome spring in your kitchen!

Caramelized Onion, Red Pepper, and Zucchini Frittata

Caramelized onions, sauteed red bell peppers, and zucchini combine to create a simple and savory spring frittata. Incorporating onions in your diet can help protect your heart, lower your risk of certain types of cancers, and make it easier for your body to make insulin. Both red bell peppers and zucchini add beautiful color as well as Vitamin C and potassium, which supports nerve and heart health. Be sure to include the whole egg: Egg yolks contain large amounts of the nutrients lutein and zeaxanthin, which can help counteract some of the degenerative processes that can affect our eyes. Serve this frittata with whole grain toast or fresh seasonal fruit.

Ingredients

½ cup Spice World Ready-to-Use Chopped Easy Onion
1 medium red bell pepper, diced
1-½ cups zucchini, julienned
6 large eggs
¼ cup Parmesan cheese, grated
2 tsp olive oil
salt and fresh pepper, to taste

Instructions

Heat oven to 400 degrees F. Meanwhile, heat oil in a 10-inch skillet, over medium-low heat. Stir in Spice World Ready-to-Use Chopped Easy Onion and cook until slightly brown, about 10 minutes. Add peppers and cook 5 more minutes, then add zucchini. Season with salt and pepper and cook 3 more minutes, stirring occasionally.
In a medium bowl, whisk eggs, Parmesan, salt, and pepper.
Add eggs to the skillet, making sure eggs cover all the vegetables. When the edges begin to set (about 2 minutes) move skillet to the oven.
Cook about 10-15 minutes, or until frittata is completely cooked.
Cut into 4 pieces and serve warm.

Strawberry-Avocado Salad with Sesame-Ginger Dressing

Add this simple superfood salad to your weekly rotation. One cup of strawberries provides more than 100 percent of your daily value (DV) of vitamin C. Avocados contain healthy monounsaturated fats and may help improve cognitive function and digestive health. Beyond its warm, zesty taste, ginger helps to support digestion, fortify your immunity, and contribute to a healthy heart.

Ingredients

1 head Boston lettuce, torn into pieces
3 cups fresh strawberries, stemmed and halved (quartered, if large)
2 medium avocados, cut into ½-inch cubes (about 2 cups)
2 Tbsp white balsamic vinegar
1 Tbsp toasted sesame oil
1 Tbsp canola oil
1 Tbsp water
2 tsp honey
1 tsp Spice World Squeezable Minced Ginger
½ tsp kosher salt
¼ tsp freshly ground black pepper

Instructions

Arrange lettuce on a serving platter. Top with strawberries and avocados.
Place vinegar, sesame oil, canola oil, water, honey, Spice World Squeezable Minced Ginger, salt, and pepper in a small jar. Seal jar; shake to combine well. Drizzle dressing over salad; serve immediately.

Garlic and Dill Lemon Salmon

Bring the flavors of your favorite seafood restaurant home with this grilled salmon with garlic, lemon, and dill. Salmon is a great source of omega-3 fatty acids, a type of heart-healthy fat that may help decrease inflammation and support brain health. Fresh garlic adds a low-calorie punch of savory flavor and has been shown to boost your immune system and support heart health.

Ingredients

4 salmon steaks
¼ cup olive oil
24 cloves (about 2 whole bulbs) of Spice World Fresh Garlic or Spice World Fresh Organic Garlic, peeled and minced, or ¼ cup Spice World Ready-to-Use Minced Garlic
¼ cup fresh dill, chopped
1 lemon (juice and zest)
Freshly ground black pepper & sea salt, to taste

Instructions

Combine all ingredients.
Rub half of the mixture onto the salmon steaks and marinate at least 4 hours or overnight in a resealable plastic bag or covered dish. Remove from marinade and grill steaks over a hot fire and cook until internal temperature reaches 125-130 degrees F for medium-rare (or longer to your preference.) Brown on both sides.
Warm the remaining marinade or sauce and serve over the salmon steaks.

Searching for more simple and flavorful spring meals? Recipe inspiration is always in season at Spice World Inc.