How to add spring greens to your diet

Fresh and vibrant spring vegetables — and the dishes you make with them — are a welcome change after winter’s hearty fare.

“Spring vegetables are younger and sweeter,” says Keith T. Ayoob, EdD, a registered dietitian. They’re also brimming with nutrition.

Here are some of Ayoob’s best tips for getting these veggies onto your plate.

1. Eat the whole plant.

Many of us toss perfectly edible parts of plants. Those green fronds on carrots and fennel? Ayoob blitzes the greens into pesto, or uses them to garnish. “They’re loaded with potassium and vitamin C and everything that leafy greens have.”

If you buy artichokes, get the ones with the longest stems — the stem is an extension of the heart, he says.

2. Try veggies ungarnished first.

Ayoob suggests you try ones like steamed artichokes without any dressings or salt at first.

“I recommend that to educate your palate a bit, because if you’re always filled up with fatty stuff, you don’t get to really taste the vegetable.”

3. Shop the rainbow.

Even spring’s daintier vegetables come in an array of colors: Blushing radishes, bright green peas, and new white onions are among the colorful produce this time of year.

Eating a variety of colors and types of vegetables ensures you get an array of phytochemicals, plant-based nutrients with disease-fighting benefits.

4. Freshen up favorite recipes.

Since spring vegetables are tender (think peas, leafy greens, new potatoes, and radishes), they cook up quickly, making them an easy add-in to curries, frittatas, soups, and stir-fries.

5. Put herbs on the table.

“Herbs and spices can help you eat more fruits and vegetables, plus they have their own antioxidants they can bring to the table,” Ayoob says.

And of course, using herbs and spices adds flavor, which lets you use less salt. Mint, for instance, wakes up salads, including chicken and tuna salad. Get in the habit of setting out chopped spices and herbs along with the salt and pepper.

6. Plant a garden.

You could try to grow some potted herbs and veggies. It doesn’t get fresher than pulling a carrot from your backyard or trimming cilantro and basil from the pots on your windowsill. Not only do they look attractive, they’re a visible reminder to eat more vegetables.

It’s time to wake up your dishes with everything vegetables have to offer. Start fresh with these recipes.

Spring Vegetable Curry

Try this flavorful curry with whatever vegetables you have on hand (leafy greens are a great addition). And make sure to set the table with extra basil and cilantro.

Makes 6 servings.


13.5-oz can coconut milk (about 3¼ cups)

2 Tbsp yellow curry paste

1 cup low-sodium chicken broth

1 lb new potatoes

1 1/2 cups julienned baby carrots

5 spring onions, chopped

5 sprigs Thai or regular basil, with stems

1 Thai or serrano chili, stemmed and thinly sliced (discard seeds for less spicy flavor)

1/2 Tbsp fish sauce

1 1/2 lbs raw shrimp, any size (if you use precooked shrimp, add at the end and heat through)

1 1/2 cups asparagus

3 cups snow peas

1/4 cup chopped fresh basil leaves

1/4 cup chopped fresh cilantro leaves

1/4 cup chopped unsalted peanuts

1. In a large saucepan, bring coconut milk, curry paste, and chicken broth to a boil over medium-high heat, whisking until smooth. Add potatoes, carrots, spring onions, basil, chili, and fish sauce. Bring mixture to a simmer over medium-low heat. Cover the pan and cook until vegetables are tender, about 20 minutes.

2.Remove the lid from curry and add shrimp, asparagus, and snow peas. Simmer, uncovered, until shrimp is cooked through, 5 to 7 minutes. Remove basil sprigs and discard.

3. Ladle curry into bowls. Garnish with basil, cilantro, and peanuts.

Per serving

345 calories, 31 g protein, 24 g carbohydrate, 15 g fat (7 g saturated fat), 221 mg cholesterol, 7 g fiber, 7 g sugar, 546 mg sodium. Calories from fat: 39%

Watercress Salad With Sesame Dressing

This salad is fresh and bright, featuring contrasting textures of crunchy snap peas, creamy avocado, and light, peppery watercress married with a savory ginger-sesame dressing.

Makes 4 servings.


4 cups watercress, washed

2 cups sugar snap peas, sliced

½ Haas avocado, diced

2 tbsp rice vinegar

1 tsp low-sodium soy sauce

2 tsp minced ginger

1 tsp minced garlic

1. Layer salad ingredients in a salad bowl.

2. In a blender or mini food processor, blitz dressing ingredients until blended. (You can also simply whisk ingredients, but dressing will be less smooth.)

3. Dress salad, toss, and serve.

Per serving

183 calories, 2 g protein, 6 g carbohydrate, 17 g fat (2 g saturated fat), 3 g fiber, 3 g sugar, 98 mg sodium. Calories from fat: 81%

Green Eggs and Ham Crustless Quiche

Turns out you don’t need crust to enjoy quiche. Serve this flavorful, spinach-packed “quiche” with a large green salad with fennel, radishes, and orange segments.

Makes 4 servings.


2 tbsp whole wheat panko

1 tbsp olive oil

8 spring onions, bulbs and greens, trimmed and minced

10 cups baby spinach

2 additional egg whites

1½ cups fat-free evaporated milk

1 cup shredded Gruyère

¼ cup dill, minced (or substitute other fresh herbs)

1 cup lean, low-sodium diced ham

1. Preheat oven to 350°F. Spray a 9-inch pie plate with cooking spray. Evenly sprinkle panko on bottom of pan and set aside.

2. Heat a large sauté pan over medium heat; add olive oil and heat. Add spring onions and sauté until fragrant. Add spinach in handfuls until wilted. Remove from heat and let cool.

3. In a large bowl, beat together eggs, egg whites, salt, evaporated milk, Gruyère, dill, and ham. Fold in cooled greens.

4. Pour into prepared pie dish. Bake 40–45 minutes, or until just set (center should be a bit jiggly).

Per serving

271 calories, 24 g protein, 22 g

carbohydrate, 11 g fat (4 g saturated fat), 114 mg cholesterol, 3 g fiber, 12 g sugar, 619 mg sodium. Calories from fat: 36%

Find more articles, browse back issues, and read the current issue of “WebMD Magazine.”


American Institute for Cancer Research.

Keith Ayoob, EdD, RD, Associate Professor of Pediatrics at Albert Einstein Medical School.

How to add spring greens to your diet

It’s finally over! The strange winter we’ve had has finally said goodbye and we are now enjoying beautiful spring days. The beginning of spring also means that local produce will soon be finding its way into grocery stores and popping up at Farmers Markets around the city.

Eating fresh and local foods is not only a delicious way to enjoy fruits and vegetables, it also has a positive impact on health, the environment and the local economy as outlined below:

  • HEALTH: Buying local means fewer steps between the field and the table reducing the number of opportunities for contamination that can lead to food poisoning. In-season produce tends to have higher nutrition values than their out-of-season counterparts because they’re served up at peak ripeness.
  • ENVIRONMENT: Buying foods grown close to home decreases the distance between the farm and our tables, therefore reducing our carbon footprint.
  • ECONOMY: Buying local produce contributes to the local economy by supporting local farmers and growers.

The growing season is short in most parts of Canada due to cold and long winters but spring and summer weather allows local growers to grow delicious produce for us to enjoy. Eating locally also means enjoying fruit and vegetables while they are in season. During the spring and summer months we see the available produce change based on what is growing on trees and in fields at the time.

May marks the start of locally grown produce being available and is when we start seeing farmers markets re-opening across the city. Here is your guide to what is in season this month! We start off with only a few seasonal foods being available at this time but the list will grow longer as we get closer to and throughout the summer months.


Rhubarb season starts in May. These long ruby red stalks are known for adding a tart yet delicious flavour to desserts and other dishes and are often paired with strawberries, pears or apples to add sweetness. Rhubarb contains calcium, which plays a role in maintaining bone health, vitamin C and potassium, which helps to lower blood pressure.

  • Buying Rhubarb

Look for stalks that are bright red and that have full and fresh looking leaves.

  • Storing Rhubarb

Discard leaves as they are poisonous. You may have to peel rhubarb to remove fibrous strings, wrap stalks in plastic wrap and store in the refrigerator. Rhubarb can also be frozen.

Rhubarb Stalks, Source: Wikimedia Commons


Local asparagus is such a treat! It is much more flavourful than its out-of-season counterparts which travel to us from Mexico and Peru in the off season months. Local asparagus is available in May and the start of June.

Asparagus is full of vitamins and minerals that are essential for health including vitamin A which is helpful for immune function, vision and reproductive health. Asparagus also contains vitamin C which is an antioxidant which helps to fight against chronic diseases such as heart disease, cancer and diabetes; it also promotes tissue growth and repair.

Vitamin K, also found in asparagus, plays a role in blood clotting which helps to prevent excessive bleeding with cuts and scrapes. There is also folate which is essential in reducing the risk of heart disease as well as neural tube defects. Folate has also been linked to a reduced risk of some cancers. Asparagus also contains two great forms of carbohydrates, fibre and inulin which is a prebiotic that promotes a healthy gut.

  • Buying Asparagus

Look for stalks that are bright green and crisp with tightly closed tips

  • Storing Aspargus

To keep asparagus fresh, trim the stems and place in a container of cold water, leave in the refrigerator and use within a few days


The fiery taste of local radish is available this month. This common addition to salads contains a great nutritional profile. These little fuschia globes are full of antioxidants, including sulforaphane which has been proven to play a role in the prevention of breast, prostate, colon and ovarian cancers. Radishes also contain vitamin C and fibre.

  • Buying Radishes

Look for radishes that are firm without any cracks or dry spots. The green tops should be fresh looking.

  • Storing Radishes

Remove radish greens, wash roots well and store in a plastic bag for up to 1 week.


Fiddleheads are a very interesting vegetable from the fern family. Fiddleheads should never be eaten raw and must always be cooked. These curly vegetables contain potassium, vitamin C and antioxidants.

  • Buying Fiddleheads

Buy fiddleheads that are tightly curled, crisp and bright green.

  • Storing and Preparing fiddleheads

Loosely wrap and store in a plastic bag, do not wash fiddleheads until ready to use.

To prepare fiddleheads remove the brown papery skin surrounding the fiddleheads, rinse in cold water thoroughly to remove dirt and cook thoroughly, 15 minutes in boiling water. Fiddleheads should always be boiled before sauteeing, frying or baking.
Melinda Lamarche has been working as a Registered Dietitian for more than 10 years. After completing her dietetic internship at the University Health Network in 2005 she went on to complete a Masters degree in Public Health Nutrition at the University of Toronto. Melinda has experience working with Toronto Public Health and various Family Health Teams in the Toronto area. Melinda recently completed a Culinary program and is using her new skills to prepare yummy and healthy dishes for her husband, daughter and new baby.

Everyone has that go-to dish they make when they are too tired to cook anything else, right? Mine just happens to be vegetable stir-fry. It’s easy, healthy, and oh-so delish! NGL, I’ve been super obsessed with stir-fry vegetables for a few years now. I love tossing together chopped mushrooms, tomatoes, bell peppers, capsicum, carrots, and my fave —spring onions in some chili oil. Speaking of spring onions, did you know that they are loaded with nutrients? TBH, I never was a fan of the veggie but that changed when I found out about spring onion health benefits. Yes, the benefits of spring onion are plenty; read on to find out all about it.

Table of Contents

Benefits of Spring Onion

How to add spring greens to your diet


Spring onions are widely used in almost all Chinese recipes. The best bit is that you can eat both, the leafy part and the white bulb of spring onions. They can be eaten raw or cooked and as for the taste, spring onions taste slightly milder than your regular onions. If you’re still not convinced, here are a few amazing benefits of spring onion that will make you add the vegetable to your grocery cart ASAP!

Health Benefits of Spring Onion

How to add spring greens to your diet


Here are some spring onion benefits which will convince you to add the vegetable to your daily routine.

Reduces the risk of cancer

Spring onion is an excellent source of sulphur which is quite beneficial for overall health. It has excellent compounds like allyl sulphide and flavonoids that prevent cancer and fight against the enzymes that produce cancer cells.

Helps lower blood sugar levels

Thanks to the sulphur present in spring onions, our body’s ability to produce insulin tends to increase. This in turn helps prevent diabetes to a great extent. So if you’ve been dealing with low blood sugar levels, then it would be a wise idea to add spring onions to your diet ASAP!

Helps aid digestion

You know that heavy feeling you get after eating some vegetables? Well, fortunately, that’s not the case with spring onions. Spring onions are pretty light and thus really easy to digest. They are also beneficial in relieving gastrointestinal problems like diarrhea and other stomach complications. That’s not all, green onions are also rich in fibre and hence aid in better digestion. This means that spring onions are good for you and you can add them to your daily diet.

Rich in nutrients

Spring onions have an amazing nutritional value. Go ahead and have a look at their nutritional chart.

Calories: 4.8, Fat: 0g, Sodium: 2.4mg, Carbohydrates: 1.1g, Fiber: 0.4g, Sugar: 0.4g, Protein: 0.3g. Now that’s what we call chota packet bada dhamaka.

Good for the heart:

Here’s why spring onions are great for your heart. The presence of antioxidants in spring onions helps in preventing damage of DNA and cellular tissue by inhibiting the action of free radicals. Vitamin C present in spring onions helps in lowering high cholesterol and blood pressure levels in the body which in turn lowers your risk of heart disease. Also, the sulphur compounds present in these onions help in reducing the risk of coronary heart diseases. Beginning to see why we heart spring onions?

Aids in respiratory function:

Well known for anti-bacterial and anti-viral properties, spring onions are one of the most commonly used natural remedies to treat viral infections, flu, common cold, etc. They are also found to stimulate the activity of the respiratory system and aid in expelling sputum.

Protects against infection

Spring onion benefits just don’t seem to end. It looks like spring onions can protect against infections too. How? Thanks to sulphur, a mineral present in the veggie, spring onions are able to inhibit fungal growth. Also, since it contains vitamin K, spring onions help in preventing blood clotting.

They are also found to enhance blood circulation and absorption of vitamin B1 by the body thereby reducing stress and tiredness. And due to the presence of vitamin C, it acts as a powerful antioxidant that protects the body tissues from damage and inflammation.

Maintains normal vision

Did you know that spring onions can help with your eyesight? Yeah, us neither but apparently they do! Green onions contain carotenoids like lutein and zeaxanthin that exert an eye-protective effect. This green vegetable contains vitamin A that plays a vital role in maintaining normal vision and keeps your eyes healthy. They are also found to protect the eyes from inflammation and fight against macular degeneration — a clinical condition that results in loss of vision.

How To Consume Spring Onions

We’re sure that after reading about the many benefits of spring onions, you’d want to experiment with them right away. But do you know how to consume spring onions? Well, turns out, they are really easy to use. You can chop and sprinkle on your noodles or stir fry it along with other veggies or even add it to your paranthas! So cool, right?

Q. Are spring onions good for you?

Spring onions are loaded with vitamins and nutrients and are extremely good for you. They are low in calories which makes them a great addition to your daily diet.

Q. Is spring onion good for weight loss?

Thanks to its low-calorie count and a fabulous nutritional chart, spring onions can help in weight loss.

Q. What do you use spring onions for?

Spring onions uses are plenty. You can chop them and add them to your salads, noodles or rice. Or you can stir-fry them along with other vegetables.

Q. Can spring onions be eaten raw?

Yes, they can be eaten raw. However, remember to get rid of the top inch or two of the green leaves, as well as the very bottom where the roots may still be attached.

Related Stories

Tea Tree Oil Benefits: Tea tree oil is an essential oil that can be used for several purposes, including keeping your skin, hair, and nails healthy. Go ahead, check out tea tree oil benefits right away!

Black Raisin Benefits : Black raisin’s benefits are plenty and now that we’re all trying to strengthen our immune system, it’s the one food item we must consume. Believe it or not, the following black raisins health benefits will leave you pleasantly surprised. So scroll ahead for all the deets!

Benefits Of Tulsi: If you’re intrigued by what the obsession with tulsi is all about, we’re here to give you a lowdown of all the benefits of tulsi for the skin.

Benefits of Beetroot: Beetroots are so pretty to look at but not everyone is a fan of how it tastes. Whether you are #TeamBeetroot all the way or try to stay away from its distinctive taste, you cannot ignore beetroot’s health benefits. Read on to know more about its health benefits.

Discover easy healthy recipes, nutrition facts, and health tips by registered dietitian and nutritionist Anne Assassi. Learn to live a healthier lifestyle and love food.

How to add spring greens to your diet

What’s better than making pasta with your own olive oil and home cured olives? Not much! Except maybe making pasta with garden grown spring greens and red pepper flakes. In another year or two, our caper plant might even produce fruit, which will make this recipe homemade times a million!

Last Christmas, my family and I went out olive picking near my sister’s house in an abandoned orchard along Folsom, CA’s Pioneer Express Trail. Between the six of us who foraged for these Mission olives, we picked at least 40 pounds, and didn’t even make a dent in any of the lush trees! My husband Adrian and I took half of the bounty, determined to cure olives successfully for the first time and make our own oil.

After week of some intense labor where we pitted olives by hand for days, Adrian fashioned his own olive oil press, and we processed every last olive we picked! By the end of January, we had a few jars of the yummiest olives and olive oil, although a little less oil than we hoped. Next year we’ll just buy a press!

How to add spring greens to your diet

The whole process was quite a labor of love, but we are so proud to be able to use our olives and oil in our home cooking.

My pasta recipe below was the perfect medium for our homemade/homegrown ingredients. I used Banza’s chickpea rotini pasta, which is gluten-free, and was actually very impressed how well their pasta mimics wheat pasta! The chickpeas add tons of additional protein and fiber and have less net carbohydrates than traditional pasta. [Full disclosure: Banza sent me free product to sample]. An addition of spring greens from my garden (kale rabe, kale greens, and watercress) made this pasta not only extremely yummy, but pretty darn healthy!

Whether or not you’re making this recipe with your own home-cured olives, you will certainly enjoy it! The flavors are on point and the pasta is so very comforting.

How to add spring greens to your diet

Cheesy Chickpea Pasta with Spring Greens, Tomatoes, and Olives

Time: 20 Minutes
Serves 4

Kosher salt and freshly ground black pepper
8 oz Banza Chickpea Rotini
3 tbsp extra-virgin olive oil
8 cloves garlic, finely chopped
1 (28 oz) can whole peeled tomatoes
2 oz canned anchovies in olive oil
½ cup mission olives, halved, or Kalamata olives
3 tbsp capers
1 tsp oregano
1 tsp red pepper flakes, or more to taste
8 oz mixed spring greens, such as kale, rapini, watercress
1 cup parmesan cheese, grated, divided

Bring a large pot of salted water to a boil. Add rotini and cook until al dente, about 6-7 minutes. Drain and return the rotini to the pot.

In a large skillet, heat olive oil over medium heat. Add garlic and cook until fragrant, about 30 seconds. Add tomatoes, anchovies with oil, olives, capers, oregano, and red pepper flakes. Simmer the sauce for four minutes, crushing the tomatoes with a spoon. Slowly add spring greens to the sauce and stir until all of the greens have wilted.

Transfer pasta to the skillet and gently toss with ¾ cup parmesan cheese. Reduce heat to low and stir until pasta and cheese are well combined. Season to taste with salt and pepper if desired.

Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.


Recipe Summary test

Nutrition Profile:


  • 2 eggs, lightly beaten
  • 4 egg whites
  • 2 tablespoons fat-free milk
  • 1 teaspoon snipped fresh chives
  • ⅛ teaspoon black pepper
  • ¼ cup finely shredded Parmesan cheese (1 ounce)
  • 2 teaspoons olive oil
  • ½ cup 1/2-inch pieces asparagus
  • ¼ cup sliced green onions
  • ½ cup coarsely chopped spinach leaves
  • 1 clove garlic, minced
  • 1 small roma tomato, chopped
  • Step 1

Preheat broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper: stir in 2 tablespoons of the cheese.

In an 8-inch nonstick broiler proof skillet heat oil over medium. Add asparagus and green onions; cook and stir 2 minutes. Add spinach and garlic; cook 30 seconds or just until spinach is wilted.

Pour egg mixture into skillet; reduce heat to low. Cook, covered, 10 to 12 minutes or until nearly set. Sprinkle with remaining 2 tablespoons cheese.

Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or just until top is set and cheese is melted. Top with tomato.

How to add spring greens to your diet

Reshma Adwar is a dietetics student that returned to school after a career as a Physical Therapist. She is interested in nutrition because she believes in preventing chronic diseases. Her career goal is to combine her expertise in nutrition and exercise to develop public health programming and policy.

Spring is a time of rejuvenation, and that includes freshening up our plates. The hardier fruits and vegetables of winter give way to the verdant, bright, crisp produce of spring. As the weather gets warmer in New Jersey, local farms begin serving up the bounty of spring. Here are some fruits and vegetables to look out for at your local grocery store or farmer’s market this spring and some reasons why they are healthy additions to your plate.

Asparagus is very high in vitamin K, which is important for blood clotting, and folate, which is necessary for metabolism. It is a very good source of fiber, which helps regulate digestion and keeps you fuller longer. The high amount of fiber designates asparagus as an excellent prebiotic, which is important for a healthy gut. Asparagus also contain antioxidants which help fight damage to our cells. Try asparagus steamed whole with a squeeze of lemon juice or chopped up in an omelet.

Spring Peas
Spring peas are very high in vitamin K, which is important for blood clotting, vitamin B1, which is crucial in energy metabolism and nerve function, and manganese which is needed for antioxidant protection. Peas also contain protein, and when combined with grains such as rice or corn, give our bodies all the protein building blocks they need. Spring peas are a good source of antioxidants which help fight damage to our cells. Try them sautéed with garlic and tossed with whole wheat pasta.

Strawberries are very high in vitamin C, which is essential for proper bone formation and joint health. They are also full of manganese, which is needed for antioxidant protection. They have strong antioxidant and anti-inflammatory properties. Strawberries are delicious eaten raw. Also try them spooned over yogurt with a little drizzle of honey.

Spinach is incredibly high in vitamin K, which is important for blood clotting, vitamin A, which is needed for vision and immune function, manganese, which is needed for antioxidant protection, folate, which is necessary for metabolism, magnesium, which is critical for bone structure and nerve and muscle function, and iron, which is critical in delivering oxygen throughout our bodies and for immune function. Spinach grows incredibly well in the temperate weather of spring, so the best time to eat it is now before summertime. Add spinach to soups or use it as a base for a salad. The best way to get the most iron from spinach is to squeeze a little lemon or lime on top.

If you are new to eating seasonally, spring is a great time to start. There is a lot more variety in produce offerings than in winter, so there is a lot more to choose from and experiment with. If you are not sure what to choose, head over to a farmer’s market and ask the farmer or a fellow customer. Produce grown in season generally has been allowed to fully ripen before it is sold and is often times more fresh. It also has retained more nutrients than fruits and vegetables not in season.

How to add spring greens to your diet

Yin and yang is a main principle of Chinese medicine, and it’s applied to all aspects of life and health—including food.

Yin (which tends to be more feminine) and yang (which tends to be more masculine) represent the dynamic balance of opposing forces. And getting nutrients from food without upsetting this balance is very important.

Each person has a unique manifestation of yin and yang in their body and must tailor their diet accordingly. If someone has a more yin body type, for example, they would be better off eating foods that are more yang. Here are some examples of yin and yang foods.

Yang foods.

Yang foods are associated with fire and produce heat:

  • Alcohol
  • Apricot
  • Beef
  • Caffeine
  • Cayenne pepper
  • Chicken
  • Cinnamon
  • Eggs
  • Flour
  • Fried foods
  • Garlic
  • Ginger
  • Goat
  • Hot peppers
  • Lamb
  • Oats
  • Onions
  • Peanuts
  • Pepper
  • Pumpkin
  • Salmon
  • Sardines
  • Shellfish
  • Sweet potato
  • Wheat

Yin foods.

Yin foods are associated with water and are more cooling:

  • Apples
  • Bananas
  • Beans
  • Bean sprouts
  • Bok choy
  • Broccoli
  • Cabbage
  • Cantaloupe
  • Cauliflower
  • Celery
  • Chickpeas
  • Cucumber
  • Grapes
  • Honey
  • Leeks
  • Lettuce
  • Kale
  • Mushrooms
  • Pears
  • Seaweed
  • Soybeans
  • Spinach
  • Squash
  • Tofu
  • Turnips
  • Water
  • Watermelon
  • Yogurt

Neutral foods.

Neutral foods fall somewhere in the middle:

  • Carrots
  • Dates
  • Duck
  • Peaches
  • Peas
  • Pork
  • Rabbit
  • Raisins
  • Rice

Eating for your body type.

Yang body type:

Those with the yang body type are robust, sturdy, and energetic. They tend to run hot, sweat often, and have a more red complexion, especially in the summer. They are usually the people who don’t mind the cold and prefer cold drinks and cooler weather. The hot weather can make them very uncomfortable.

They would benefit from eating foods that are cooked (but not fried). Consuming more fruits, vegetables, and bitter greens will add more yin and help them to balance the heat. Anything spicy, fried, or pungent increases heat and can cause health problems by burning away the yin. Alcohol is considered pungent and should be avoided.

Yin body type:

Those with the yin body type tend to have slighter builds and pale complexions. They are sensitive to cold and drafts and prefer hot foods and warm drinks.

Warming foods like squashes and stews are great for this type. They should eat cold foods like raw vegetables in moderation.

Damp and phlegm type:

The body type is overweight and tends to retain water and suffer from inflammation. They often feel sluggish and heavy, and they do not have very much thirst. This person may have difficulty losing weight and have a slow metabolism. Humidity and heat can make them very uncomfortable.

Foods that help with water retention like leeks, celery, and cabbage are great for this type. They should avoid ingredients that will create more inflammation and phlegm, such as fried foods, sugar, dairy, and starches.

Dry body type:

This body type will look dry and thin. They don’t sweat much and tend to have a dry, red complexion; they might suffer from itchy skin or eczema. They tend to always feel thirsty, as if the fluids they consume are not being absorbed. Dry, hot weather makes them feel uncomfortable. They do better in humid and damp climates.

They should avoid hot, spicy foods since they are more drying. Foods that are high in moisture like dairy, soy, pears, and fatty fish are best for this type.

Tips for all body types:

  1. No matter your type, everyone could benefit from eating more cooling foods in the summer and warming foods in the winter.
  2. Ginger (sheng jiang) and garlic are suitable for most types year-round because of their ability to promote healthy digestion. That’s why in Asian cuisine, you will almost always find a little ginger and garlic.
  3. In general, raw vegetables are harder to digest, and it is recommended to at least parboil or flash-cook them. Cooking begins the process of breaking food down so it is easier to digest.
  4. And finally, as we get older, yin and yang start to diminish, and, therefore, we must look more closely at our environment to decide what foods to eat for health and energy.

The bottom line.

In Chinese medicine, the food you eat can either support your health or diminish it. The key is to find foods that balance yin and yang and support your unique body type and environment.

Want to learn how feng shui can help you create a high-vibe home and set powerful intentions to manifest your dreams? This is feng shui the modern way – no superstitions, all good vibes. Click here to register for a free session with Dana that will give you 3 tips to transform your home today!

How to add spring greens to your dietby Gina Crome
on March 30, 2015

View All Categories


How to add spring greens to your dietby Gina Crome
on March 30, 2015

How to add spring greens to your diet

Spring is here and it’s time to trade out the heavier flavors of winter for the lighter fare found during this time of year. Springtime offers the perfect opportunity to enjoy this lighter fare. Traditional holiday meals can be easily transformed into more nutritious dishes with less fat and calories. Coupled with milder temperatures, holiday celebrations can also be a time to gather the family for more outdoor physical activities such as backyard games or evening strolls to complement an overall healthier lifestyle. Take a fresh look at some classic springtime foods to complement Easter and Passover meals with lower fat and calories.

Instead of… Swap for…

Glazed Ham Brown Sugar-Glazed Salmon

Serving (4oz): 200 calories, 8g fat Serving (4oz): 189 calories, 5g fat

How to add spring greens to your diet

At nearly half the fat of more traditional glazed ham, salmon is rich in heart-healthy omega-3 fatty acids, which, according to studies, may prevent heart disease by helping lower blood pressure (Geleijnse, 2002) and triglyceride levels, as well as slow the growth of dangerous artery-clogging plaque (Kris-Etherton, 2003).

Instead of… Swap for…

Green Bean Casserole Asparagus Almandine

Serving (¾ cup): 148 calories, 8g fat Serving (¾ cup): 42 calories, 1.5g fat

How to add spring greens to your diet

Asparagus is a quintessential springtime vegetable that delivers a number of key nutrients, such as iron, fiber and folic acid, which is a particular concern to women of child-bearing age due to its association with healthy fetal development (CDC, 2014).

Instead of… Swap for…

Mango-flavored Ice Cream Easy Mango Frozen Yogurt

Serving (½ cup): 270 cal, 17g fat Serving (½ cup): 125 cal, 0g fat

How to add spring greens to your diet

Mangos are rich in vitamins C, A and B6, as well as potassium and fiber. They are known for their outstanding antioxidant properties, helping our body defend against cell damage (National Mango Board, 2014).


United States Department of Agriculture National Nutrient Database for Standard Reference.

Geleijnse J.M. (2002). Blood pressure response to fish oil supplementation: Metaregression analysis to randomized trials. Journal of Hypertension, 20, 8, 1493-1499.

Kris-Etherton P.M., and Harris, W.S. (2003). Omega-3 fatty acids and cardiovascular disease: New recommendations from the American Heart Association. Arteriosclerosis, Thrombosis and Vascular Biology, 23, 151-152.

National Mango Board (2014). Get to Know Mangos.

Precision Nutrition Level 1 –
The Essentials of Nutrition and Coaching

Master the science of nutrition and the
art of behavior change coaching.

How to add spring greens to your diet

How to add spring greens to your diet

How to add spring greens to your diet


Gina Crome

Get in the Know

Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.



How to add spring greens to your diet

Is it ever okay for your knees to extend beyond your toes while doing squats or lunges?

How to add spring greens to your diet

If my muscles are sore from previous workouts, is it safe to exercise them?

How to add spring greens to your diet

Do men and women have different nutritional needs?

How to add spring greens to your diet

How to Eat & Workout for an Ectomorph Body Type

How to add spring greens to your diet

Physical Activity vs. Exercise: What’s the Difference?

Get in the Know

Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.

which makes it a perfect color to add to your home or party! Especially in the middle of February when we are all ready to see the green pops and shoots coming from the trees and the ground. What I especially love about using green on table settings and around our home is that green works really well throughout the year

it is versatile in all of the seasons. I wanted to share some of my favorite finds that you can enjoy too!

How to add spring greens to your diet

Shown above is a green tablecloth that I use so often and year-round. I originally bought it for this table scape for a wonderful charity fundraising event. It is by Amanda Lindroth. Lindroth Designs creates with an aesthetic that can feel casual and breezy or a little fancier. I bought my tablecloth and napkins last year

and it looks like this year’s version of this print may be a lighter green. Here it is below

such a pretty tablecloth in either color. And, if you prefer blue or coral

it comes in those colors, too!

How to add spring greens to your diet

If you prefer a more subtle, mint green

see this tablecloth in mint green and edged in light pink. It’s a beautiful combination- plus the hemline is so pretty!

How to add spring greens to your diet

As you look toward spring, add something special to your table through glassware. It’s amazing how quickly your table will feel upgraded with a different set of glasses to enjoy. Here are a few of my favorites… Forest Green Stemware from Estelle Colored Glass.

How to add spring greens to your diet

Another shade of green you may enjoy is softer

it is a mint green glass from Estelle Colored Glass…

How to add spring greens to your diet

This set of different colors adds color and interest to your table

and can be used for so many occasions. It is also easy to know which glass belongs to which person! These glasses are available at Parker Kennedy Living

How to add spring greens to your diet

Another drink idea is to begin a collection of Julep Cups

spring always makes me think of the Kentucky Derby and mint juleps. Begin a collection of matching julep cups or collect a variety of them to mix and match. A silver mint julep cup is the epitome of grace in a cup! 🙂 I really like this etched Mint Julep Cup from The Enchanted Home.

How to add spring greens to your diet

I love any chance to put a bow on it

and these bow rattan napkin rings trimmed in green might be the cutest rattan napkin rings I’ve seen! These are perfect for spring and can be used in the fall and during Christmas.

How to add spring greens to your diet

And this placemat is such a beautiful design with touches of green- I would use this throughout the spring and summer!

How to add spring greens to your diet

For a really feminine look with florals, try this

How to add spring greens to your diet

This square placemat can also double as a napkin. The embroidery sets it apart

but even without the embroidery, the placemat/napkin is a statement on a table.

How to add spring greens to your diet

For plates, I love to mix and match patterns with solids and neutrals. Here are some of my favorite patterned plates that would look fabulous on our tables!

The green plate below is one of my favorite designs

I love so many colorways in this pattern.

How to add spring greens to your diet

If you prefer an outdoor plate, try these gorgeous plates in tin and melamine…

Your outdoor party will feel fancy with these

without the worry of breakage.

How to add spring greens to your diet

And for melamine

try these! I can’t believe how far outdoor/picnic plates have come 🙂 Here is where to order these melamine plates.

How to add spring greens to your diet

I hope I have you in the mood for spring! I know I can’t wait for green on the outside- and I will just make it green on the inside of our home until then! We will create our own little happy and bright spot around the table!