Hello Spring, Hello Greens
As the days start to warm up here in Melbourne, you might notice your body asking for something different. The slow-cooked stews and hearty soups that feel so warm and nourishing throughout winter start to feel a little too heavy, and fresh, crisp, vibrant foods begin to appeal more instead. That shift is a lovely cue to let the seasons guide us towards what ends up on our plate.
Spring in Melbourne is a wonderful time for fresh produce. Look out for:
Peas and broad beans: perfect for adding both a source of fibre and plant protein to the diet.
Broccoli, cabbage, cauliflower: fantastic for helping to support the liver.
Artichokes and asparagus: sources dietary fibre and inulin, which is a great prebiotic food for your gut bacteria.
Beetroot: contain antioxidants as well as nitrates, which may help to support healthy blood pressure.
Leafy greens (spinach, rocket and silverbeet), rich in folate, magnesium and iron.
Spring onions, radishes and fennel: to add crunch and flavour.
Herbs (e.g. mint, parsley, basil and dill): which are super nutrient-dense and add amazing flavour.
Other vegetables: Asian greens, carrots, green beans, mushrooms, parsnips, pumpkin, swede, turnips.
Eating seasonally often means fresher, more flavourful produce, and usually at a better price. It also helps support you to eat a wider variety of plants, which supports a more diverse gut microbiome. Research consistently links that diversity with better digestive and overall health.
You do not need to give up warmth entirely, since we all know that Melbourne weather loves to surprise us with multiple rounds of false spring! Think of it as a more gentle transition. Lighter meals that are built around in-season vegetables, quality protein, healthy fats and plenty of herbs.
One of my clients' all-time favourites is my Green Goddess Quinoa Salad with Grilled Chicken. It is fresh, creamy and full of seasonal greens, and it makes a perfect spring lunch or dinner.
Green Goddess Quinoa Salad with Grilled Chicken
Serves: 4
Ingredients:
200g quinoa (uncooked)
480ml water or chicken stock
2 chicken breasts (or 4 chicken thighs)
Salt and pepper for seasoning
1 tbsp olive oil
150g asparagus, trimmed and cut into 3cm pieces
200g broccoli florets, cut into small florets
150g frozen peas
150g snow peas, trimmed and halved
1 ripe avocado (about 200g), diced
100g rocket leaves
4 tbsp fresh basil leaves, torn
3 tbsp fresh mint leaves, torn
For the Green Goddess Dressing:
60g Greek yoghurt
2 tbsp tahini
2 tbsp lemon juice
1 clove garlic, minced
2 tbsp fresh parsley, chopped
1 tbsp fresh chives, chopped
2-3 tbsp water to thin
Salt and pepper to taste
Method:
Rinse quinoa thoroughly. Combine quinoa and water/stock in a saucepan, bring to a boil, reduce heat, cover, and simmer for 15 minutes. Let stand covered for 5 minutes, fluff, and cool completely.
Season chicken breasts with salt and pepper. Heat olive oil in a grill pan or frying pan over medium-high heat. Cook chicken for 6-7 minutes each side until cooked through (internal temp 75°C). Rest for 5 minutes, then slice or dice.
Blanch asparagus, broccoli and peas in boiling water for 2-3 minutes until bright green and tender-crisp, then plunge into cold water to stop cooking. Drain well. Blanch snow peas for 1 minute in boiling water, cool in cold water, and drain.
Dice the avocado just before assembling (or do just before eating to prevent browning).
Place rocket leaves in a large mixing bowl. Add torn basil and mint leaves.
Make the dressing by whisking together Greek yoghurt, tahini, lemon juice, minced garlic, chopped parsley, and chopped chives in a small bowl. Add water gradually until you reach a pourable consistency. Season with salt and pepper.
Add the cooled quinoa, chicken, asparagus, broccoli, peas, and snow peas to the bowl with the greens.
Pour half the dressing over the salad and toss gently to combine (reserve remaining dressing for serving).
Gently fold through the diced avocado.
Divide into 4 portions. Store extra dressing separately.
Top Tips:
If preparing the night before for work lunches: Add avocado just before eating if to prevent browning (or toss with a little lemon juice).
If preparing the night before for work lunches: Store dressing separately and dress the salad just before eating for maximum freshness.
Don't over-blanch the vegetables. They should remain crisp.
The salad base (without avocado and dressing) keeps for 3 days in the refrigerator.
Bring to room temperature before eating for best flavour.
Variations:
Use 200g canned white beans or chickpeas instead of chicken for a vegetarian version. Alternatively, use firm tofu.
Add 100g baby green beans instead of snow peas.
Include shelled edamame for extra protein.
Swap rocket for baby spinach.
Add fresh dill to the dressing for extra herb flavour.
Top with toasted pepitas (pumpkin seeds) for crunch.
Use grilled zucchini instead of broccoli.
Enjoy the season and the fresh flavours that come with it.
And if you're in Melbourne, like me, don't forget you'll likely still need to take your winter jacket, an umbrella, and your sunglasses with you when you leave the house, all for the same day!
Are you looking for some personalised support with your health? Here are two ways that I can help you:
1:1 Consultations: If you would like a personalised plan to help support you with your health, consider booking in a consultation with me at Uprise Health (in person in Richmond or via Telehealth, Australia wide). Ready to take the next step, but have some questions first? Book a free no-obligation 15-minute Discovery Call to discuss your biggest health concerns and learn how clinical nutrition can support your gut health journey.
Beat the Bloat Course: This comprehensive 4-week self-paced program, helps you identify your unique triggers and provides practical solutions to reduce bloating, gas, and unpredictable and unwanted gut symptoms.
What You'll Receive Each Week:
Video lessons (10-15 minutes) explaining key concepts.
PDF handouts with tracking sheets, checklists, and actionable tools.
Practical strategies you can implement immediately.
Book Beat the Bloat Course Here
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and online (Australia wide)
Contact: admin@katiehopcraft.com.au
Areas of Special Interest: Gut health, hormonal health (perimenopause, PMOS, PMS, endometriosis), and fertility (preconception care, pregnancy and post-partum support).
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.