Healthy spring vegetables that taste great!

Healthy spring vegetables that taste great!

Start from the inside to look great on the outside, by including lots of low-calorie, nutrient-packed seasonal vegetables in your diet. Here’s how.


Keen to give your body a spring clean? Remember to drink lots of water as you munch down on these delicious greens – and just think of all that detoxifying and cleansing your system is being treated to.

Salad greens – zesty, tangy and slightly bitter

Bursting with goodness, salad greens are perfect spring food. Mix leaves and fresh herbs for French-style salads, tossed in a little olive oil and topped with just enough crumbled feta cheese or poached, flaked salmon to bring out all the flavours.

Lettuce contains the rare mineral silicon, which helps to renew joints, bones and connective tissues. The greener and darker the leaves, the more nutritious they are.

Rocket is high in sulphur, a ‘beautifying’ mineral that cleanses the liver and skin. It’s also a good source of fibre, antioxidants, B vitamins, zinc, copper, vitamins A, C and K, calcium, iron, magnesium, phosphorus, potassium and manganese. Phew!

Watercress is great for vitamin K, calcium, beta-carotene, iron and magnesium. Interestingly, it’s also a good plant-based source of iodine, which helps to regulate metabolism, and it contains quercetin which has anti-histamine and anti-inflammatory properties.

Raw spring nibbles – rich, peppery and distinctive

Colourful, shapely and quick to use without much prep, these veggies are a welcome relief after months of peeling and boiling winter root vegetables!

Radishes contain high doses of vitamin C and can help combat colds and other infections. Rich in potassium, they also help to cleanse the kidneys and are believed to help modulate the thyroid. Very low in calories, radishes are a source of sulphur and contain silica that keeps the skin, hair and nails healthy.

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Sugar-snap peas are low in fat, high in fibre and have good vitamin C content. They have a high sugar content that quickly turns to starch, so they’re best eaten raw, as soon as possible, to keep their sweetness.

Avocado isn’t strictly a spring food but it’s the perfect addition to any spring salad. Avocados have a high energy value (thanks to their good fat profile) and a perfectly balanced pH level. Easy to digest, they are a source of glutamine, which helps to heal the gut lining. Their rich oil and antioxidant content also makes them good for the hair and skin.

Seasonal vegetables to steam and sauté – nutty, tender and truly different

It’s hard to describe these three green wonders in a few words as they all add such distinctive textures and flavours to any dish. All are delicious cooked and served simply, with olive oil or butter, seasoning and a hunk of good bread, but they’re also great added to risottos, salads or soups.

Asparagus is a seasonal treat with powerful healing properties. Low in fat, high in fibre and a good source of iron and vitamins B, C and K, asparagus is also a very good source of glutathione, an anti-carcinogen and amino acid that neutralises excess amounts of ammonia that linger in the body and make us feel tired.

Artichoke promotes liver health, improves digestion, lowers blood-sugar levels, and assists with the digestion of fats. It’s high in fibre, low in calories and a good source of vitamins and minerals, too. Although preparing globe artichoke requires a bit of effort, it’s well worth the trouble.

Fennel has a unique liquorice-like taste, which makes it a refreshing addition to any spring menu. It contains flavonoids – antioxidants with powerful anti-inflammatory properties. It can also help to relieve flatulence, cramps and indigestion.

Let’s get cooking
Need some inspiration? Why not check out our Seasonal recipes for spring or go to our Recipes hub where you can share your family’s favourite dishes with us.

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