The earth's seasons cause profound changes in our weather. Doesn't it make sense, then, to adjust our diet to conform to these changes? For example, the cooler or colder weather of winter generally leads us to eat heartier, more substantial meals. So, too, should we seasonally adjust the superfoods we consume. This will maximise the benefits of these already healthful foods. Read on to learn more and to find some delicious recipes.
Spring is the season when we shake off the cobwebs of winter and look forward to warmer weather. The length of days increases. When it's spring in the Northern Hemisphere, it's fall in the Southern Hemisphere. Various cultures celebrate spring the festivals at which special foods are enjoyed. In addition, spring encompasses the ideal of rebirth, rejuvenation, renewal, resurrection and regrowth (1). Superfoods for spring offer a great variety of choices, so you won't get bored with the same old thing. Vegetables for spring include asparagus and artichokes, and also lettuce, spring onions, broccoli, radishes and strawberries (2).
Arugula is another delicious spring superfood to consume as the days grow warmer and longer, along with scallions (3). Finally, be sure to expand your dietary choices to include as many of the above listed foods. They will help you feel your best! Cucumbers are another great seasonal superfood to include in refreshing salads. Try the following recipe for a delicious spring salad.
- 4 hothouse cucumbers, thinly sliced
- 2 small red onions, thinly sliced in half rounds
- Kosher salt
- 4 cups plain whole-milk yogurt
- 1 cup sour cream
- 2 tablespoons champagne vinegar or white wine vinegar
- 1/2 cup minced fresh dill
- 1-1/2 teaspoons freshly ground black pepper
During the summer season, it's great to engage in warm-weather activities like football, boating and touring. Summer boasts the longest days of the year, but day length begins to shorten as the season progresses. Since the days are long and warm (5), it's a good idea to change up your superfood consumption to include a range of superfoods like blackberries, Romaine lettuce, chives, sweet peppers, watercress and tomatoes (6).
Your choice of superfoods for the summer season should mirror the incredible variety of nature's bounty at this time of year.
Why not include a range of fresh vegetables in your list of summer superfoods? Select garlic, and fresh herbs, which can be used to flavor the dishes you prepare. Other good choices are broccoli, Brussels sprouts, cauliflower, cabbage and bok choy (7). Treat yourself to a juicy slice of watermelon, another key superfood (8). Fat-free milk and yogurt are dairy products that are perfect superfoods for those warm summer days (9). Finally, sweet, tender and juicy pomegranates make a light, refreshing dessert or snack in the summer (10). Here's a great recipe idea.
- 1-1/2 cups cubed peeled ripe mango (about 1 medium)
- 1/3 cup chopped yellow onion
- 1/3 cup chopped red bell pepper
- 1/3 cup golden raisins
- 1/4 cup water
- 3 tablespoons brown sugar
- 2 tablespoons fresh lime juice
- 2 teaspoons diced jalapeño pepper
- 1 teaspoon white vinegar
- 1 teaspoon balsamic vinegar
- 1/4 teaspoon ground ginger
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 1 garlic clove, minced
Autumn is the season that moderates the heat of summer. There's a crispness in the air that's full of promise.as we transition into the cold of winter. Days begin to grow shorter and deciduous trees shed their leaves (12). Seasonal superfoods include carrots, grapes, apples, sage and green beans (13). Parsnips and pears also are good choices for autumn meals (14).
Along with the bracing weather of autumn comes a plethora of cool-weather superfood choices like beet greens, Brussels sprouts, chard, leeks and rutabaga (15). These delicious foods lend plenty of flavor and nutrition to our autumn meals. Here's a great recipe to try.
- 1-1/2 cups rye berries, wheat berries, spelt grains, or farro grains
- Kosher salt and freshly ground black pepper
- 1 medium bulb fennel, trimmed and cut into quarters
- 4 tablespoons extra-virgin olive oil, divided
- 1 small bunch arugula, cut into thick ribbons (about 3 cups)
- 2 tablespoons pitted chopped olives
- 1-1/2 ounces prosciutto, excess fat removed, sliced into thin ribbons (about 1/4 cup)
- 1-1/2 ounces pecorino or parmesan cheese, shaved into thin slices with a vegetable peeler (about 1/4 cup)
- 4 teaspoons juice and 1/2 teaspoon zest from 1 lemon
- 2 teaspoons whole grain or dijon mustard