Flavours of Spring

By Amelia Splatt (APD, AN)

It’s that time of year when the days are starting to get longer, the temperature is warming up and there seems to be a spring in everyone’s step because spring has arrived!

Over the winter months, we tend to indulge on the comfort foods and with that the kilos start to increase. So let’s shake off the winter blues and give our diet a spring clean! Spring makes us feel motivated and invigorated to be in the outdoors and also brings a whole variety of exciting fresh produce to sink your teeth into. Try our Salmon en Papillote with Warm Baby Potato, Asparagus, Green Bean and Tomato Salad for dinner tonight. This is great for a midweek meal, is diabetic and heart friendly and best off all will be ready to serve within 30 minutes. For more quick and healthy meals ideas see your local Dietitian from Healthy Lifestyles Australia.

You may even see one of us at the local supermarket loading up on this seasons produce! Seasonal produce will be easy to spot and usually the most cost effective option for your trolley.

Tips for Grocery Shopping in Spring

Go for fresh, seasonal produce

They are often cheaper and taste better

Always eat before you go shopping

If you shop on an empty stomach, you are likely to buy extra, unwanted food

Write a list and stick to it

Be prepared, think of some meals for the week and you avoid making extra trips to the shops during the week

Spend most of your time on the outside of the supermarket and minimal time down the aisles

Fruit and vegetables, dairy products, meat and bread are generally placed along the outside of the supermarket with processed foods down the aisles

Take advantage of specials

Remember, it’s not a bargain if it’s unhealthy or if you’ll never use it

Spring Vegetables:

Artichokes, Asparagus, beans, beetroot, broccoli, cabbage, carrots, cauliflower, chillies, cucumber, garlic, lettuce, leek, mushrooms, peas, potatoes, rhubarb, silverbeet, spinach, sweetcorn, tomatoes, zucchini

Spring Fruit:

Apples, berries, cherries, citrus grapefruit, melons, passionfruit, pawpaw, tangelos

                       

Salmon en Papillote with Warm Baby Potato, Asparagus, Green Bean and Tomato Salad (serves 4)

Ingredients:

For the Salmon:

•X4 pieces of a foil, lined with baking paper

•X4 (180g) salmon fillets, skin on

•1tbs fresh dill sprigs

•2 medium lemons, sliced

•1tbs baby capers, drained

For the Salad:

•12 baby potatoes, halved

(Go for sweet potato for a lower GI choice, or pumpkin if you are watching your calories)

•X2 bunches of asparagus, trimmed and halved

•200g green beans, toped and tailed

•X1 250g punnet of cherry tomatoes, halved or can be left whole

Dressing:

•2tbs white balsamic vinegar

•2tbs extra virgin olive oil

1. •  X1 garlic clove,  minced
   
   

Method:

1.Preheat oven to 180c fan-forced

2.Place x1 salmon fillet on each of the alfoil lined with baking paper.

3.Top each fillet with a sprinkle of dill, lemon slices, capers and season with pepper.

4.Fold the paper over each fillet to enclose filling and make a steam bag. Place on a baking tray.

5.Bake for 12mins or until salmon is just cooked through

While the Salmon is steaming in the oven, let’s prepare our sides.

1.To make dressing, place balsamic vinegar, extra virgin olive oil and garlic into a bowl. Stir well to combine, and set aside.

2.Steam baby potatoes, until tender.

3.Blanch green beans and asparagus in boiling water for 2-3 minutes to retain their crunch and colour.

4.Place warm potatoes, asparagus, green beans cherry tomatoes in to a large bowl and toss well with dressing.

5.Serve and Enjoy!

If you would like to know more about healthy eating or would just like to kick start your spring eating, an Accredited Practicing Dietitian can help you. Give Healthy Lifestyles Australia a call today on 0432 468 548 and they can book you in with one of our lovely Dietitians. We look forward to tailoring a spring eating meal plan for you!