Feel Good Nutrition: 5 Spring Recipes to Slim Down & Glow Up

Spring; the season of renewal. 

It’s time to leave the cold, gray days of winter behind and welcome in new growth, making positive shifts into the blooming season. From your wellness regimen to your skincare and beauty routine, tailoring your habits to uniquely support your seasonally-adapting lifestyle and goals can make all the difference in how you feel, look, and move through your days. 

What’s the best way to promote your most radiant skin, daytime energy, solid sleep, seasonal immune health, and shed excess winter weight in the process?

Being intentional about how you nourish your body, of course, by focusing on holistic nutrition to support feeling and looking your best, from the inside out. 

What we eat impacts how we feel and how we look.  

The nutrients we get – or don’t get – from our diets impact every single function in our bodies. In other words, nutrition is the fuel that keeps our systems running smoothly. That includes not only critical processes that allow organs to function properly and our immune systems to effectively fight off infection, but also those that are responsible for things like: 

• A clear complexion

• Signs of aging

• Energy levels

• Muscle mass

• Hair and nail health

• Weight management 

In the winter, with more time spent indoors and often less time engaged in physical activity, it can be common to put on a few extra pounds. Winter weight gain can also be due to rich holiday meals, high-calorie comfort foods, and biological factors like reduced sunlight, slowed metabolism, and the body’s potential response to insulating itself against colder weather.

Additionally, the harsh temps, indoor heating, and weather conditions of winter can do a number on hair, skin, and nails, leaving them dry and tired. Slowed skin cell turnover, reduced circulation, and dehydration, among other things, can lead to things looking a bit dull and lifeless by the time spring rolls around.  

Looking to shed unwanted winter weight and slough away dull skin leftover from colder, darker days? You’ve come to the right place.  

It’s (your) time to shine again. 

Are you (and your meal plan) in need of a springtime glow up?  

Here’s what to eat to jumpstart your metabolism, feel satisfied, support a healthy weight, and promote beauty from within in five simple recipes this spring. 

Protein supports weight loss by regulating hunger hormones, increasing satiety, boosting metabolism, and enhancing fat burning and muscle mass.1 It’s also vital for skin, hair, and nail growth and repair.

Additionally, studies suggest that a high-protein breakfast can be especially beneficial for weight loss.

The Recipe

Ingredients

• ¼ cup quinoa, white, black, red, or tri-color

• ¼ cup spinach, packed

• ½ whole bell pepper, sliced (orange, red, yellow or green)

• 3 whole mushrooms, sliced

• ½ tablespoon Adobo seasoning

• Salt and pepper, to taste

• 1 large egg

Instructions

• Cook the quinoa according to package directions. For my white quinoa, that meant rinsing it under cold water, bringing 2 cups water to a boil in a small saucepan, then adding the quinoa. Cover with a lid and let simmer over low heat for 15 minutes. 

• Prepare the vegetables you plan to add by washing, drying, slicing and dicing accordingly. If you want to, you can saute the veggies separately before adding them to the bowl, or you can add them raw. 

• Add spices and vegetables to the saucepan of quinoa and stir to combine. Cover to keep warm. 

• In a small nonstick pan, cook an egg your desired way. I generally like to lightly fry mine over medium, but you could have yours scrambled, over easy, or poached. 

• Transfer the quinoa mixture to a serving bowl.

• Top with the egg, and serve immediately. Enjoy!

Serving Suggestion

Try adding in your favorite veggies or beans, like sweet potatoes, diced avocado, or chickpeas, for an even more protein-packed, nutrient-dense meal.

Try this: Another way to boost and sustain daytime energy? Day & Night Multivitamin, packed with essential vitamins and minerals for all day support.

Recipes courtesy of High Protein Kitchen.

According to research, probiotics may help produce appetite-reducing hormones and increase fat-regulating proteins.2 They’ve also been shown to promote  clear, healthy skin by helping to balance the microbiome, support immune health, improve digestion, and combat bloating.3

Fermented foods can be an excellent source of probiotics. Miso, a fermented soybean paste with an umami flavor used frequently in Japanese cooking, can be an excellent probiotic source.4

The Recipe

Ingredients

• 1/2 cup dried chickpeas

• 1 teaspoon baking soda, divided

• 2 garlic cloves, unpeeled

• 2 tablespoons plus 2 teaspoons fresh lemon juice, or to taste

• 1/3 cup Chinese sesame paste

• 1/4 – 1/3 cup shiro (white miso)

• 2 tablespoons ice cold water

• 1/8 teaspoon ground cumin

• Olive oil or toasted sesame oil (to serving)

• Crispy onion furikake, to serve (optional)

Instructions

• Place chickpeas and 1/2 teaspoon baking soda in a medium bowl and add cold water to cover by 2 inches. Cover and let sit, at room temperature overnight, until chickpeas have doubled in size. Drain and rinse.

• In a large saucepan, combine the soaked chickpeas and remaining 1/2 teaspoon baking soda and add cold water to cover by at least 2 inches. Bring to a boil, skimming if needed. Reduce the heat to medium-low, partially cover, and simmer until chickpeas are tender and squish easily between your fingers, about 45–60 minutes. Drain and set aside.

• While the chickpeas are cooking, place the garlic, lemon juice, sesame paste, and miso in a blender or food processor and pulse until smooth. With the motor running, Add the ice water, 1 tablespoon at a time (it may seize up at first) until mixture is very smooth, pale, and thick. Add the drained chickpeas and cumin and process, scraping down the sides as needed, until very smooth, about 4 minutes. Thin with water if a looser consistency is needed. Taste and season with lemon juice, and cumin, as desired. Because you’re topping with furikake, resist the desire to over season with salt or extra miso.

• Scoop hummus into a shallow bowl and drizzle liberally with olive or toasted sesame oil. Top with a sprinkling of furikake.

Serving Suggestion

Enjoy with fresh crudites for added essential vitamins, minerals, antioxidants, and dietary fiber. 

Try this: For an easy, daily probiotic boost, incorporate Daily Balance Probiotic-8 into your routine.

Recipe courtesy of I Am A Food Blog.

Collagen is one of the body’s most fundamental building blocks. A critical structural protein responsible for healthy cells, hair, skin, nails, joints, and muscles, collagen production begins to deplete in our 20s. In addition to promoting supple, hydrated skin, helping to combat signs of aging, promoting hair and nails growth and strength, and supporting muscles and joints, collagen has also been linked to weight loss and a healthy metabolism.5

Pro-collagen foods, which help your body to produce collagen, include items such as eggs, tropical fruits like pineapple, veggies, beans, nuts, and leafy greens.6  

The Recipe

Ingredients

• 1 cup pineapple cubed

• 1 cup strawberries quartered

• 1 banana sliced

• 1 cup low-fat vanilla greek yogurt

• 1 1/2 cups ice

• 1/3 cup pineapple or apple juice

• 1 serving of VitaMedica Collagen Peptides

• Makes two servings

Instructions

• Place all ingredients in the blender. Puree until smooth. 
• Enjoy!

Serving Suggestion

Sip your smoothie as a post-workout snack for a boost of recovery-supporting protein and antioxidants. 

Try this: Easily mix our premium flavorless Collagen Peptides into your favorite daily beverage or meal to punch up your intake of this vital protein.  

Recipe courtesy of Lil Luna.

In studies, the golden-hued spice turmeric has been shown to support  metabolism and weight loss.7 Ginger has been observed to help with appetite control, boost metabolism, and inhibit fat absorption.8 Paired with the lean, high-protein chicken breasts in this tasty meal, and voila: a nourishing meal to supercharge your metabolism and keep you feeling full and satisfied. 

Turmeric has also demonstrated anti-aging properties, and may help to add glow and luster to the skin. 9,10 

The Recipe

Ingredients

• 4 boneless, skinless chicken breasts
• 1/2 cup canned coconut milk
• 1 Tbsp olive oil
• 2 cloves garlic
• 1 tsp. turmeric
• 1 Tbsp ginger, grated
• 1 tsp. ground coriander
• 1/2 tsp. cumin
• 1/2 tsp. salt
• 1 Tbsp fresh lime juice
• Makes 4 servings

Instructions

• Place chicken in a large ziplock bag or bowl.
• To make the marinade, whisk together coconut milk, olive oil, garlic, turmeric, ginger, coriander, cumin, salt and lime juice until combined. Pour marinade over top of chicken until completely coated and seal.
• Marinate chicken in the fridge for at least an hour, but best overnight.
• Pre-heat grill on medium-high heat, making sure to lightly spray with oil to avoid sticking. Grill chicken, covered, for about 5-6 minutes on each side until cooked through and juices run clear.
• Top with additional lime juice if desired and enjoy!

Serving Suggestion

Pair with one of our favorite spinach salads, topped with falvorful fresh berries. 

Try this: Anti-Aging Formula is packed with energy-boosting, age-defying nutrients like turmeric and ginger root, and conveniently pre-packaged for AM & PM.

Recipe courtesy of Eat Yourself Skinny. 

Omega-3 fatty acids are healthy fats that play a critical role in cellular health, have shown anti-inflammatory properties, and may help support cardiovascular and brain health.11 They have also been shown to support skin hydration, elasticity, and aging, healthy hair, and may be beneficial for metabolism and bodybuilding. 12, 13

Foods rich in omega-3s include fatty fish, flaxseeds, chia seeds, walnuts, soybeans, oysters, and pasture-raised eggs and meats.

The Recipe

Ingredients

• 4 salmon portions skin-on
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 2 teaspoons extra virgin olive oil
• 4  tablespoons  lemon juice
• 8  cloves minced garlic
• 2  tablespoons  minced fresh dill

Instructions

• Season salmon portions with salt and pepper.
• Heat a large heavy skillet over medium-high heat. Add in olive oil and heat for 30 seconds. Place salmon portions into the skillet, starting with the skin side up. Sear 3 to 4 minutes, then flip over and sear the other side 3 more minutes. Move salmon to one side of the pan.
• Pour lemon juice into the empty area of the skillet and in garlic cloves and saute 60 seconds. Spoon garlic lemon juice over salmon and cook until fish is cooked through and flakes easily with a fork.
• Sprinkle fresh dill on top of salmon portions and serve immediately. Garnish with lemon slices if desired.

Serving Suggestion

Enjoy your delicious salmon dish with one of our go-to, high-fiber sides: creamy mashed cauliflower. 

Try this: Get plenty of high-quality omega-3s with our burpless Super EPA/DHA Fish Oil, sourced from select Peruvian anchovy, sardine, and mackerel species. 

Recipe courtesy of The Stay at Home Chef.