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Connect and Grow Magazine - Edition 11 July - August 2024
I am super excited to share Kathy's article and recipe for us this month.
You can also listen to the podcast and watch the YouTube video we did together recently; they can be found in the Connect and Grow Podcast section.
As the days grow longer and temperatures rise, our bodies naturally seek different foods. This shift from winter’s hearty dishes to the lighter fare of spring and summer is more than a cultural or culinary tradition—it’s a physiological necessity. Understanding the science behind this seasonal transition can help us optimise our health and well-being as we move into the warmer months.
As the allure of comfort foods beckons with promises of warmth and indulgence, it's important to remember that nourishing our bodies with wholesome, plant-based fare is the truest form of self-care.
The Body’s Winter Needs: Hearty and Warming
During winter, our bodies instinctively crave warm, energy-dense foods. Several physiological factors drive this preference:
1. Thermogenesis: In cold weather, our bodies expend more energy to maintain a stable core temperature. Consuming high-calorie foods, such as stews, casseroles, and root vegetables, helps provide the necessary fuel for this process.
2. Fat Storage: Historically, winter was a time of scarcity. Our ancestors relied on stored body fat to survive periods of limited food availability. Modern humans retain this biological urge to consume rich, fatty foods during colder months, even if food scarcity is no longer a concern.
3. Comfort Foods: Shorter days and reduced sunlight can lead to lower serotonin levels, a mood-regulating neurotransmitter. Foods high in carbohydrates can boost serotonin production, offering a comforting effect during the darker, colder months.
Spring Awakening: Light and Fresh
As spring arrives, our nutritional needs change. Here’s why lighter, fresher foods become more appealing and beneficial:
4. Increased Activity Levels: Warmer weather encourages outdoor activities. To support increased physical activity, our bodies require easily digestible, nutrient-rich foods that provide sustained energy without the heaviness of winter meals.
5. Hydration: Rising temperatures increase our need for hydration. Fresh fruits and vegetables, abundant in spring, have high water content, helping to keep our bodies hydrated and functioning optimally.
6. Detoxification: The body naturally undergoes a period of detoxification in spring. Lighter foods, especially those high in fibre and antioxidants, support this process by aiding digestion and eliminating toxins accumulated over winter.
Key Nutritional Shifts from Winter to Spring
7. From Dense to Light: Winter’s root vegetables and hearty grains give way to spring’s leafy greens, asparagus, radishes, and peas. These foods are not only lighter in calories but also rich in essential vitamins and minerals.
8. Increased Fiber Intake: Spring vegetables and fruits are high in fibre, promoting better digestion and aiding in the detoxification process. Foods like spinach, kale, and berries are excellent choices.
9. Boosting Antioxidants: Fresh spring produce is abundant in antioxidants, which combat oxidative stress and support overall health. Incorporate a variety of colourful fruits and vegetables to maximise antioxidant intake.
Physiological Benefits of Seasonal Eating
10. Enhanced Digestion: The high fibre content in spring and summer produce supports digestive health, preventing constipation and promoting a healthy gut microbiome.
11. Improved Hydration: Consuming water-rich foods like cucumbers, melons, and berries helps maintain proper hydration levels, crucial for all bodily functions, especially as temperatures rise.
12. Optimal Nutrient Absorption: The vitamins and minerals in fresh, seasonal produce are at their peak during spring and summer, ensuring we receive the maximum nutritional benefit from our food.
13. Natural Weight Management: The lighter, more nutrient-dense foods of spring and summer can help manage weight by providing essential nutrients without excessive calories, aligning with the body’s natural inclination to shed excess winter weight.
Practical Tips for Embracing Spring and Summer Diets
14. Embrace Variety: Aim to include a wide range of colourful fruits and vegetables in your diet. Each colour represents different phytonutrients that benefit various aspects of health.
15. Seasonal Salads: Make salads a staple in your diet. Mix leafy greens with seasonal veggies, nuts, and seeds for a nutrient-packed meal.
16. Smoothies and Juices: Use fresh spring fruits and vegetables to create hydrating smoothies and juices. They are a quick and delicious way to boost your nutrient intake.
17. Light Cooking Methods: To retain the maximum nutrients in your foods, opt for steaming, grilling, or raw preparations.
Aligning with Nature for Optimal Health
As we transition from the cold, dark days of winter to the warm, vibrant days of spring and summer, our bodies naturally seek different types of nourishment. Understanding the physiological reasons behind these cravings enables us to make informed choices that enhance our health and well-being. Embrace the bounty of spring and summer by incorporating fresh, whole, plant-based foods into your diet, and enjoy the renewed energy and vitality that comes with the season.
July - August Recipe
Spring Greens and Citrus Salad with Avocado and Poppy Seed Dressing
Ingredients:
For the Salad:
• 4 cups mixed spring greens (such as spinach, rocket, and baby kale)
• 1 cup fresh peas (or sugar snap peas, trimmed and halved)
• 1 avocado, sliced
• 1 cup radishes, thinly sliced
• 1 orange, peeled and segmented
• 1/2 cup strawberries, hulled and sliced
• 1/4 cup chopped fresh mint
• 1/4 cup toasted almonds or sunflower seeds
For the Oil-Free Poppy Seed Dressing:
• 1/4 cup fresh orange juice
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard
• 1 tablespoon poppy seeds
• 2 tablespoons unsweetened applesauce
• Salt and pepper to taste
Instructions:
Prepare the Dressing:
In a small bowl, whisk together the orange juice, apple cider vinegar, honey or maple syrup, Dijon mustard, and unsweetened applesauce until well combined.
Stir in the poppy seeds and season with salt and pepper to taste. Set it aside.
Assemble the Salad:
Combine the mixed spring greens, fresh peas, avocado slices, radish slices, orange segments, and strawberry slices in a large salad bowl.
Add the chopped mint and toasted almonds or sunflower seeds, tossing gently to combine.
Dress the Salad:
Just before serving, drizzle the oil-free poppy seed dressing over the salad. Toss gently to ensure all ingredients are lightly coated with the dressing.
Serve:
Divide the salad among individual plates or serve it family-style in the large bowl. Enjoy immediately to take full advantage of the fresh, crisp flavours.
Nutritional Benefits:
• Spring Greens: Packed with vitamins A, C, and K, and loaded with fibre and antioxidants.
• Peas: A good plant-based protein, fibre, and vitamins source.
• Avocado: Rich in healthy fats, potassium, and vitamins E and K.
• Radishes: High in vitamin C and provide a crunchy texture.
• Citrus Fruits: Boost immunity with high vitamin C content.
• Strawberries: Offer antioxidants and fibre, with a natural sweetness.
• Mint: Aids digestion and adds a refreshing flavour.
• Nuts/Seeds: Provide healthy fats, protein, and a satisfying crunch.
This oil-free version of the Spring Greens and Citrus Salad maintains all the delicious, vibrant flavours while offering a lighter, healthier option.
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: 1300 003 082
F: (03) 8488 9934
104 Canterbury Rd, Middle Park VIC 3206
Website: Health 104
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(c) 2024 Break Free Consultancy Connect and Grow Magazine
Disclaimer: All information is correct at time of publication. It is the reader's responsibility to seek professional input for specific advice.
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