Spring Reset: Eat the Season, Feel the Difference

What to Eat This Spring (And Why It Matters)

We’re officially transitioning out of soups and stews… and into fresh, vibrant, buildable meals. Spring is one of the best times to reset your nutrition - not by restricting, but by adding in seasonal, colourful foods that support energy, digestion, and overall health.

And the timing matters:

• In-season produce can be 20–30% more affordable

• It’s often fresher → better flavour and nutrient retention

At the same time:

• Only 1 in 10 adults meet vegetable intake recommendations

• Over 90% of people don’t meet fibre needs

• Most fall short of the 5–8 servings of fruits and vegetables daily

Think of this as your spring reset - add more, not less.

🌿 Quick Poll

Are you currently hitting your fruit & veggie goals?

□ Yes- 5–8 servings daily

□ Sometimes

□ Not yet

Or…

□ I build half my plate with fruits & veggies

□ Working on it

🌸 What’s In Season 

Month	Fruits	Vegetables
March	Apples, pears, rhubarb	Beets, cabbage, carrots, mushrooms
April	Apples, rhubarb	Beets, onions, parsnips
May	Rhubarb, early strawberries	Asparagus, spinach, radishes
June	Strawberries, rhubarb	Asparagus, peas, lettuce, kale

Looking for some spring meal inspiration? I’ve got you covered.

This month’s newsletter highlights simple, delicious recipes featuring seasonal favourites like asparagus, leafy greens, strawberries, and rhubarb - all paired with protein and fibre for a nourishing boost. Shopping in season not only means better flavour and value, it also supports higher nutrient intake - and the more colour you add to your plate, the more antioxidants you get to help support overall health.

🥗 10 spring recipes to get you started … 

These recipes are designed to be fresh, satisfying, and easy to build into your routine - each one combining protein and fibre to support steady energy, gut health, and lasting fullness so you feel your best all season long.

1. Asparagus Lemon Chicken Quinoa Bowl

Protein: 30g | Fibre: 8g per serving 

Ingredients (2 servings)

• 2 chicken breasts

• 1 cup quinoa (dry)

• 2 cups asparagus

• 2 tbsp olive oil

• Juice of 1 lemon

• 2 cloves garlic

DirectionsRoast chicken + asparagus at 400°F for 20–25 min. Cook quinoa. Toss with lemon, garlic, olive oil. Combine.

Upgrade: Lemon tahini drizzle

2. Spinach Lentil Power Salad

Protein: 24g | Fibre: 12g per serving 

Ingredients

• 4 cups spinach

• 1 cup cooked lentils

• ½ cup feta

• ¼ cup pumpkin seeds

• Olive oil + lemon

DirectionsToss all ingredients together.

Upgrade: Za’atar spice + herbs

3. Arugula Salmon White Bean Bowl

Protein: 30g | Fibre: 9g  per serving 

Ingredients

• 2 salmon fillets

• 1 cup white beans

• 2 cups arugula

• Olive oil + lemon

DirectionsBake salmon at 400°F for 12–15 min. Toss beans + greens, top with salmon.

Upgrade: Chili crunch + lemon zest

4. Radish Chickpea Crunch Salad

Protein: 21g | Fibre: 11g per serving

Ingredients

• 1 can chickpeas

• 1 cup radish

• ½ cucumber

• Greek yogurt dressing

DirectionsMix and let sit for 15–20 minutes.

Upgrade: Dill + garlic

5. Mushroom Shrimp Barley “Risotto”

Protein: 28g | Fibre: 7g per serving

Ingredients (2 servings)

• 1 cup pearl barley

• 200g shrimp

• 2 cups mushrooms

• 3 cups broth

• 1 tbsp olive oil

• 2 tbsp parmesan

DirectionsSauté mushrooms. Add barley + broth gradually, stirring. Cook shrimp separately and combine. Finish with parmesan.

Upgrade: Truffle oil or miso

6. Strawberry Protein Crunch Bowl

Protein: 25g | Fibre: 7g per serving 

Ingredients

• ¾ cup Greek yogurt

• 1 cup strawberries

Seed Granola:

• ½ cup oats

• ¼ cup mixed seeds

• 1 mashed banana

• 1 tbsp tahini

DirectionsBake granola at 350°F for 15 min. Layer with yogurt + strawberries.

Upgrade: Cinnamon + vanilla

7. Apple Cheesecake Cottage Bowl

Protein: 26g | Fibre: 6g per serving

Ingredients

• 1 cup cottage cheese

• 1 apple

• 1 tbsp almond butter

• 1 tbsp walnuts

• Cinnamon

DirectionsBlend cottage cheese if desired. Top with apple + toppings.

Upgrade: Vanilla + maple drizzle

8. Strawberry Rhubarb Protein Crumble

Protein: 22g | Fibre: 8g per serving 

Ingredients (2 servings)

• 1 cup rhubarb

• 1 cup strawberries

Crumble:

• ¼ cup almond flour

• ¼ cup nuts

• 1 tbsp coconut oil

DirectionsBake fruit at 375°F for 15 min, add crumble, bake 10 more minutes. Serve with yogurt.

Upgrade: Ginger + cinnamon

9. Pear Walnut Chicken Salad

Protein: 30g | Fibre: 7g per serving

Ingredients

• 2 cups cooked chicken

• 1 pear

• ¼ cup walnuts

• Greens

DirectionsToss with olive oil + vinegar.

Upgrade: Balsamic glaze

10. Berry Almond Crumble

Protein: 20g | Fibre: 9g per serving

Ingredients (2 servings)

• 2 cups berries

Crumble:

• ½ cup almond flour

• ¼ cup nuts

• 2 tbsp coconut oil

DirectionsBake berries at 375°F for 15 min, add crumble, bake 10 more minutes.

Upgrade: Serve with Greek yogurt

✨ Key Takeaways

• Seasonal = fresher, more affordable, more nutrient-dense

• Focus on protein + fibre + whole foods

• Use herbs, spices, and simple sauces to elevate meals

Spring is the perfect time to refresh your routine, add more colour to your plate, and build meals that actually make you feel your best. Thank you for following along with Healthy U, see you next month 🌱