Posted: May 7, 2021 / 11:18 AM MDT
Updated: May 7, 2021 / 11:18 AM MDT

Spring has arrived and it is a great time to refresh your diet too. Nutrition trainer Suzanne Farrell has some seasonal foods that are fresh, simple, and nutritious to help you get your diet back on track.

These recipes are high in vegetable protein, fiber, and healthy fats.

Spring recipes:

Farro, Asparagus & Garbanzo Bean Salad

(6 servings)
4 cups of Farro, cooked
1 pound asparagus, chopped
1/2 cup red onion, diced
2 medium-sized carrots, peeled and chopped
1/2 c dried cranberries
1 can of Kuners garbanzo beans, drained and rinsed
1 cup cherry tomatoes cut in half
2 tablespoons of mint, chopped
1/2 c parsley, chopped

vinaigrette

1 lemon, juiced
2 tbsp white wine vinegar
3 cloves of garlic, peeled
2 tbsp Dijon mustard
1/2 c olive oil
1 teaspoon salt
1/2 teaspoon black pepper

1. Follow the * directions to cook farro and let sit until room temperature.

2. Blanch the asparagus. Put 1 inch of water in a small saucepan, add a pinch of salt, and bring to a boil. Add asparagus and cook for 3-4 minutes until crispy and tender. In the meantime, fill a medium bowl halfway with ice cubes and water. When the asparagus has finished cooking, drain it and immediately immerse it in the ice water. Drain and dab lightly with a paper towel.

3. For the vinaigrette, mix all the ingredients in a small bowl or glass measuring cup.

4. In a large bowl, mix the farro, asparagus, red onions, carrots, cranberries, garbanzo beans, tomatoes, mint and parsley. Throw to combine.

5. Pour the dressing over the salad and mix.

* Instructions for Cooking Farro:

1. Rinse and drain the Farro.

2. Place in a saucepan and add enough water or stock to cover.

3. Bring to a boil.

4. Reduce the heat to medium-low and simmer for 30 minutes.

5. Drain off excess water.

Steamed artichokes with aioli

(4 servings)

4 artichokes
1/4 cup mayonnaise
1 teaspoon lemon juice
1 clove of garlic, chopped
1/4 teaspoon Dijon mustard

1. Prepare artichokes by cutting off the tips and excess stem. Cut off the spiky ends of the leaves. Rinse under running water to carefully open and clean the sheet.

2. Bring 2-3 inches of water to a boil in a saucepan. Put in a steamer basket and add the artichokes. Cover with a lid, bring the heat to a simmer and steam for 30-45 minutes or until the leaves peel off easily.

3. In the meantime, stir the mayonnaise, lemon juice, garlic and mustard in a small bowl.

4. Peel the artichoke leaves and dip the meaty end in the dip.

Mango sauce

2 mangoes (peeled and diced)
I can make Kuner’s black beans
1 avocado, diced
2 tbsp red onion, finely chopped
1 red pepper (finely chopped)
1/2 c coriander (chopped)
1/4 cup of olive oil
1 lime, juiced

1. Combine the mango, avocado, beans, coriander, onion, and bell pepper in a large bowl.

2. In a small bowl or glass measuring cup, whisk together the oil, lime juice and vinegar.

3. Pour over the mango mixture and stir. Enjoy

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