Healthy and delicious spring recipes.
Spring is a great time to add fresh vegetables and fruit to your diet. There is nothing quite like your first fresh snow pea pod, beets or carrots from your garden or farmers market. We came up with a couple of wonderful spring recipes to share.
Spring Stir Fry
Ingredients
- ½ cup orange juice
- 3 cloves garlic, chopped
- 1/4 cup orange marmalade
- 1 teaspoon finely chopped fresh ginger
- ½ teaspoon red pepper flakes (optional)
- 4 tablespoons coconut oil
- 4 skinless, boneless chicken breast halves, thinly sliced
- ½ cup chicken broth
- 2 tablespoons cornstarch
- 1 cup sugar snap peas
- 1 cup broccoli florets
- 1 cup sliced carrot
- 1 cup chopped white onion
- 1 cup chopped pineapple
Stir orange juice, orange marmalade, soy sauce, garlic, ground ginger, and red pepper flakes together in a bowl until thoroughly combined.
Heat coconut oil in a large skillet or wok over medium-high heat. Cook and stir the chicken and orange juice mixture in the hot oil until the chicken is no longer pink in the middle and the juices run clear for 7 to 10 minutes. Add the pineapple and stir for 2 minutes.
Whisk chicken broth and cornstarch together in a small bowl; stir into the chicken and sauce mixture in the wok in small amounts until sauce has thickened to your liking.
Mix the vegetables into the chicken and sauce mixture; cook and stir until the vegetables are slightly softened another 7 to 10 minutes.
Serve over freshly cooked rice and enjoy!
Roasted Beet and Goat Cheese Salad
Ingredients
- 6 medium beets, scrubbed
- 6 c. arugula
- 1 avocado, sliced
- 4 oz. goat cheese, crumbled
- 1/2 c. chopped toasted walnuts or pecans
For Dressing
- 1/2 c. extra-virgin olive oil
- 1/4 c. balsamic vinegar
- 1 tbsp. organic maple syrup
- 2 tsp. Dijon mustard
- Sea Salt to taste
- Freshly ground black pepper to taste
Heat your oven to 400°F. Arrange a rack in the middle of the oven.
Prepare the beets. If the beets still have their leafy tops, cut off the tops close to the top of the beets, leaving yourself enough to grip. Scrub the beets thoroughly, then wrap them loosely in aluminum foil. Small beets can be wrapped together, roast large beets individually.
Roast the beets. Place the wrapped beets on a rimmed baking sheet to catch drips in case the beet juices leak. Roast for 50 to 60 minutes. Check the beets every 20 minutes or so (unwrap one and see if it’s soft). If they are starting to look dry or are scorching on the bottoms, dribble a tablespoon of water over the beets before re-wrapping. When a fork or skewer slides easily to the center of the beet, it is done. Obviously, small beets will cook more quickly than large beets.
Peel the beets. Set the beets aside and let them cool enough to handle. Hold one of the beets in a paper towel and use the edges of the paper to rub the skin away. The skin should peel away easily; if it doesn’t, the beets likely need to cook for a little longer. Peel the remaining beets.
While the beets are roasting, make the vinaigrette:
In a jar or container, shake together the olive oil, vinegar, maple syrup, and Dijon until thoroughly combined. Season with salt and pepper to taste.
Place arugula in a large serving bowl and lightly dress with vinaigrette. Top with beets, avocado, goat cheese, and walnuts or peans. Toss gently and add more vinaigrette as needed.
Enjoy!
Coconut Milk, Fruit & Banana Pops
Ingredients
- 14 oz of coconut milk
- 1 pint of fresh strawberries, chopped
- 1 medium banana, sliced up
- 2 tablespoons sugar or organic maple syrup
- 12 popsicle molds or 12 paper cups (3 oz. each
- 12 pop sticks
Directions
- Place coconut milk, 1-1/2 cups strawberries, banana, and sugar or syrup in a food processor or blender; cover and process until smooth.
- Put the rest of the strawberries in the 12 molds or paper cups.
- Pour strawberry mixture into molds or cups. Fill the molds or cups 3/4 full.
- Top molds with holders. If using cups, top with foil and insert sticks through the foil.
- Freeze until firm, at least 4 hours.
Good news – you can make these pops with other fruits. Be creative and have fun.
Coconut Milk – Raspberry pops
- Substitute the strawberries with 1 pint of raspberries.
- Follow the rest of the recipe (with raspberries)
Coconut Milk – Blueberry pops
- Substitute the strawberries with 1 pint of blueberries.
- Follow the rest of the recipe (with blueberries)
Coconut Milk – Peach pops
- Substitute the strawberries with 2 cups of chopped and peeled peaches.
- Follow the rest of the recipe (with peaches)
Don’t forget to come in for your chiropractic appointments. This is the time of year that we get super busy because people forget just how much work, yard work is, and how strenuous it is on your body!
Dr. Hughes, Dr. Shannan, Dr. Harris
