grated carrot and a zingy mayonnaise are all you need to pull together a super quick rainbow coleslaw .
} Roasted vegetable salads . Why not roast up a tray of in-season vegetables such as asparagus , carrot , cauliflower , potato and leek ( drizzle with lots of extra virgin olive oil and add your favourite spices ).
} Grain-based salads that use barley , brown rice or quinoa , freekeh along with fresh greens such as kale , parsley and spinach in a zesty citrus dressing .
} Don ’ t forget , fruit can go in salads too . Mix lettuce with orange segments , baby bocconcini cheese , olives , shaved carrot and an olive oil and balsamic vinaigrette . Yum !
} Toasted nuts like almonds , pine nuts and walnuts add crunchy texture , protein and healthy fats to make salads more interesting , satisfying and higher in fibre and nutrients .
Clean off and fire up the BBQ
} Now it ’ s a little lighter and less chilly in the evening , it ’ s time to give your BBQ a spring clean and get cooking outdoors again .
} Grilled asparagus , charred broccoli and jacket potatoes are great BBQ options .
} Cooking fish inside the house can be a little smelly and messy , so the warmer months are great for getting back to cooking omega-3-rich fish like sardines , salmon and tuna on the BBQ .
More meal ideas
} Stir-fries are another great crossover dish during spring and there ’ s lots of new produce in season to throw in the wok – like beans , capsicum and snow peas .
} You could also incorporate seasonal vegetables into a simple curry or fried rice and top with fresh flavours like coriander , ginger , Vietnamese mint and lime juice .
} Spring is a great time for fresh , seasonal soups like pho
( a Vietnamese style broth noodle soup ), carrot and ginger or spring minestrone with peas and asparagus .
} Seasonal veggies like charred broccoli , spinach and zucchini work well on homemade pizza , or sautéed in a simple pasta sauce .
Give your pantry and fridge a spring clean
Spring cleaning in the kitchen isn ’ t just about cleaning in nooks and crannies and rearranging your crockery . It ’ s a great time to take stock of your fridge and pantry and give your supplies a good refresh .
Check the ‘ use by ’ or ‘ best before ’ dates of nuts and seeds – which are perishable and can become rancid and stale . Compost any that no longer make the grade and restock with fresh supplies :
} almonds and pistachios ( for platters , salads and snacks ), cashews ( for stir-fry ’ s and trail mix ), peanuts ( for Asian stir-fry ’ s , curries and noodle salads ), pecans ( for baking and granola ) and pine nuts ( for pesto and pastas ).
Look through your oils and replace any that are over 12 months old . Take stock of your canned and packaged items and relocate those that have been languishing at the back . Make a list of these items , then get take a look at our recipes to use them !
Take all the bottles , jars and condiments out of your fridge , give them a clean and check both the ‘ use by ’ date and for visible signs of mould ( warning , this can be a bit confronting , depending how often you clean out your fridge )!
And there you are ! Inspired , refreshed and ready for spring in the kitchen .
Check out the recipes in this edition featuring seasonal produce :
Broccolini , pecan and salmon bowl ; and fish tacos
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Mini quiche boats ; and muesli cookies
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Four bean salsa salad ; and cheese and silver beet pie
PAGE 17 YMCA HEALTHY LIVING MAGAZINE 5