Spring Refresh: A Fresh Take on Healthy Eating
By: Barbara Sobel Barbara Sobel MS, CNS, LDN
Spring is a great time to check in on our nutrition habits. Because let’s be honest—life gets busy, and sometimes those healthy choices slip through the cracks.
The more colorful, nutrient-rich foods you eat, your body functions better. I fall into the rut of repeatedly eating the same foods, but today, I want to shout out to bring more variety into our diets -- including my own.
Phytonutrients
Phytonutrients are unique plant compounds with powerful health benefits. Thousands have already been identified, and I am sure many more are yet to be discovered. Each plant has a unique combination of phytonutrients. By plant, I mean vegetables, fruit, herbs, spices, nuts, seeds, whole grain, beans, and legumes). Here is how some of them work:
- Carotenoids (Carrots) – Support eye health
- Glucosinolates (Broccoli) – Aid detoxification
- Quercetin (Onions) – Act as a natural antihistamine
- Curcumin (Turmeric) – Supports healthy inflammatory responses
- Resveratrol (Grapes) – Protect heart health
While we are still discovering new phytonutrients and understanding how they work individually, we are also learning that they have unique properties when added together. What is clear is eating a nutrient-dense, whole-food diet is one of the most potent ways to reduce your risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
Eat the Rainbow
Eating the rainbow is a great way to help boost your health and nutrition. Sometimes, tiny additions pack big benefits. For example:
- Pesto is packed with healthy fats & antioxidants (make your own or look for dairy or nut-free alternatives if you need to customize) and dresses up any plain protein or vegetable.
- Chia seeds are full of fiber and an omega-3 powerhouse. Add them to oatmeal, smoothies, yogurt, or make a low sugar, chia pudding
- Cinnamon adds a sweet flavor without adding sugar and supports blood sugar balance. Nutmeg, cardamom, and pumpkin pie spice also add sweetness without sugar.
- Tahini is full of healthy fats and plant-based calcium. I like mixing a couple of spoonfuls with water, a squeeze of lemon, and a bit of minced garlic for a quick salad dressing or sauce to pour over roasted vegetables.
These tiny additions are easy to sprinkle, mix, or blend into your favorite meals. You don’t have to eat every color in one meal, but aiming for a variety throughout the day is a great goal.
Recipe
I keep thinking that spring is on the way, but there is still a chill in the air. I wanted to share the recipe for a warm, spiced (not spiked) drink that is easy to load up on anti-inflammatory phytonutrients and antioxidants. Golden milk or turmeric tea is a delicious way to warm up while getting the unique benefits of these healing spices. It’s simple to make and easy to customize:
Warm 1 cup of milk (or your favorite unsweetened milk alternative) in a saucepan over low heat. I often mix coconut milk and water as my base.
Add your choice of warming spices: cinnamon (½ tsp), ginger (¼ tsp), turmeric (¼ tsp), and/or cayenne pepper (dash). I like to add in fresh ginger and turmeric when I have them.
Stir in 1 teaspoon of honey, maple syrup, or your preferred sweetener (optional) and/or 1 teaspoon of vanilla extract.
Whisk everything together until smooth and steamy, then pour into your favorite mug. You can make a pot and reheat it quickly.
You’ll get a concentrated dose of phytonutrients from spices that support healthy circulation and quell inflammation.