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Connect & Grow Magazine: Edtion 12 August - September 2024
As winter's chill recedes and spring's vibrant energy unfurls, our bodies and palates are ready for a refreshing change. The transition from winter to spring and summer offers a perfect opportunity to realign our diets with the season’s abundance. A plant-based approach aligns with this seasonal shift and supports optimal health and vitality.
Spring marks a time of renewal, making it an ideal moment to focus on nutrient-dense, plant-based foods. As the days grow longer and the temperatures rise, our dietary needs shift towards lighter, more energising foods. Seasonal plant-based eating provides many benefits, from boosting immunity to enhancing digestion, while aligning with environmental sustainability.
Five Benefits of Seasonal Plant-Based Eating:
1. Fresh Greens and Leafy Vegetables
The onset of spring brings a bounty of leafy greens, which are at their peak in this season. Spinach, kale, arugula, and Swiss chard are all excellent sources of vitamins A, C, and K, as well as essential minerals like iron and calcium. These greens are rich in antioxidants, which help combat oxidative stress and support overall immune function. Incorporating these into salads, smoothies, or lightly sautéed dishes can provide a fresh burst of nutrients.
2. Vibrant Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, Brussels sprouts, and cauliflower, are also coming into season. These vegetables are known for their high fibre content, vitamins, and phytonutrients. Their powerful antioxidant properties help detoxify the body and support liver function, making them an excellent choice for a springtime detox.
3. Colourful Root Vegetables
Spring is a great time to embrace colourful root vegetables such as beets, carrots, and radishes. These vegetables are not only visually appealing but also packed with essential nutrients. Beets, for example, are rich in betalains, which have anti-inflammatory properties. Carrots provide beta-carotene, converted into vitamin A, necessary for vision and immune health.
4. Berries and Citrus Fruits
As we move into summer, the fruit selection becomes even more vibrant with the arrival of berries and citrus fruits. Strawberries, blueberries, raspberries, and blackberries are rich in antioxidants, fibre, and vitamin C, which support skin health and immune function. Citrus fruits, including oranges, lemons, and grapefruits, offer a refreshing dose of vitamin C and hydrating properties, essential for maintaining energy and overall wellness in warmer weather.
5. Hydrating Vegetables
With the increase in temperatures, staying hydrated becomes a priority. Vegetables with high water content, such as cucumbers, celery, and zucchini, are perfect for hydration. These vegetables are refreshing, provide important electrolytes, and support healthy digestion.
Incorporating Seasonal Plant-Based Foods: Practical Tips:
• Start Your Day with Greens: Add a handful of spinach or kale to your morning smoothie or omelette for an easy nutrient boost.
• Enjoy Colourful Salads: Mix various leafy greens with colourful vegetables and fruits for a vibrant and satisfying meal.
• Embrace Light Soups: Prepare soups with spring vegetables and herbs for a light and nutritious meal.
• Snack Smart: Keep fresh berries or sliced vegetables on hand for quick, healthy snacks.
By embracing the natural bounty of spring and summer through a plant-based diet, you can optimise your health and enjoy the season’s fresh flavours. This seasonal approach supports your well-being and aligns with the rhythms of nature, celebrating new beginnings with every meal.
Here’s to a new beginning and a new season.
August – September Recipe
Roasted Beet and Citrus Quinoa Salad
Ingredients
For the Salad:
• 3 medium beets, scrubbed and trimmed
• Salt and freshly ground black pepper, to taste
• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup baby spinach or mixed greens
• 1/2 cup thinly sliced radishes
• 1/2 cup crumbled feta cheese (or vegan feta for a plant-based option)
• 1/4 cup toasted walnuts or pecans
For the Citrus Dressing:
• Juice of 1 grapefruit
• Juice of 1 lime
• 1 tablespoon apple cider vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard
• Salt and freshly ground black pepper, to taste
Instructions:
1. Roast the Beets:
Preheat the oven to 200°C (400°F).
Wrap each beet individually in foil and place them on a baking sheet.
Roast for 45-60 minutes or until a fork easily slides into the beets.
Let the beets cool slightly, then peel and cut them into bite-sized cubes. Set aside.
2. Cook the Quinoa:
In a medium saucepan, bring the water or vegetable broth to a boil.
Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the liquid is absorbed.
Fluff with a fork and let cool to room temperature.
3. Prepare the Citrus Dressing:
In a small bowl or jar, whisk together the grapefruit juice, lime juice, apple cider vinegar, honey or maple syrup, Dijon mustard until emulsified. Season with salt and pepper to taste.
4. Assemble the Salad:
In a large salad bowl, combine the cooked quinoa, roasted beets, baby spinach, and radishes.
Drizzle with the citrus dressing and toss gently to combine.
Top with crumbled feta and toasted walnuts or pecans.
5. Serve:
Serve immediately or chill in the refrigerator for up to an hour to allow the flavours to meld.
Tips:
For extra flavour, you can add some thinly sliced red onion or a handful of fresh herbs like mint or basil.
If you prefer a warm salad, serve it right after assembling.
This Roasted Beet and Citrus Quinoa Salad combines a variety of textures and flavours—earthy beets, tangy citrus, and crunchy nuts—making it an exciting and nutritious option for spring and summer. It’s perfect for a light lunch, a sophisticated side dish, or even a delightful dinner on its own. Enjoy the burst of seasonal freshness in every bite!
If you are ready to embark on a plant-based diet but are unsure where to start, book a time with Kathy.
Kathy Ashton
Registered Clinical/Medicinal Nutritionist
T: 0413 604 712
(C) 2024 Break Free Consultancy
Disclaimer: all information is accurate at the time of publication and is subject to change. Always seek input from a professional
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