Spring into health: nourishing recipes for a fresh start

As the weather warms and nature blooms, spring is the perfect time to refresh your meals with seasonal, nutrient-packed produce.  From sensational salads to colourful stir-fries, discover how spring’s produce can help get more fruit and vegies into your day.  Here are 5 budget-friendly, easy to cook, healthy recipes to enjoy this spring:

1: San choy bow

San choy bow, lettuce wrap with mince, is a delicious meal everyone will love. It is quick and easy to make, and perfect for gatherings or weeknights if you’re looking for something fun and interactive. Packed with lentils and vegies, this recipe is an excellent source of fibre. 

Did you know? Eating a diet high in fibre can help reduce your risk of bowel cancer. 

2: Pea, zucchini and pesto risoni with chicken

Our quick and easy pea, zucchini and pesto risoni dish is perfect for a nutritious meal, offering 3 serves of vegetables per portion.  Both peas and zucchinis are packed with fibre which keeps your gut healthy. This dish is ready to eat in just 30 minutes, making it perfect for a busy night! Simply swap the chicken for any plant-based protein such has chopped almonds or cannellini beans if you are wanting to keep it vegetarian.

Budget tip: For a cheaper meal leave out the chicken and add some cannellini beans.

3: Stir fry vegetables

Stir fries are a simple way to get more seasonal vegies into your diet.  With 3 serves of vegetables per portion, and ready in under 30 minutes, our stir fry vegetable recipe is the perfect dish when you need a nourishing meal but time is short.

Did you know? Meals that use lots of different coloured vegies are rich in a wide range of vitamins.  

4: Cauliflower and barley salad

This vibrant cauliflower and barley salad is a quick and easy meal and oh-so-flavoursome!  It features roasted cauliflower, pearl barley, and a mix of fresh vegetables and herbs, all brought together with a zesty lemon and olive oil dressing.

Nutrition tip: You can make this gluten free by using quinoa instead of barley. 

5: Orange and almond cake

This simple and nutritious orange and almond cake recipe, made with whole oranges, is super moist and light.  It’s suitable for vegetarians, gluten-free and dairy-free, ideal to serve when entertaining a crowd.  Serve with a dollop of natural yoghurt for a delicious snack or dessert.

Did you know? Oranges provide Vitamin C. Vitamin C supports your immune system. 

There are many reasons why you should eat local seasonal fruit and vegies:

1. The produce is fresher, more nutritious and tastes better.
2. Plenty of supply means that produce will be at its cheapest.
3. It’s more sustainable and better for the environment.
4. Buying local supports Australian farmers and our economy.

Check out what else is in season for spring:

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website