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Welcome Spring with Three Healthy Recipes

During March and April, Michigan experiences a bounty of spring produce including cool-weather crops such as mushrooms, hearty herbs, cabbage, broccoli and asparagus. Veggies, when in season, are at their peak quality and flavor. Try one of these spring-inspired recipes to make the most of the season’s produce:

Crispy Broccolini and Mushrooms with Gochujang Noodles

Serves: 2

Difficulty: Medium

This recipe showcases the famous Korean spicy-sweet paste, gochujang, along with heart-healthy olive oil, hint of honey and a plentiful amount of garlic. The resulting is a delicious sauce that coats fettuccine noodles. Sesame oil and sautéed mushrooms are added for depth of flavor and umami, while the crispy broccolini provides a contrasting texture to the soft and lightly sauced noodles.

Ingredients:

  • 1.5 cups fettucine noodles, cooked to package instructions
  • 4 Tbsp. olive oil, divided
  • 2 green onions, minced, whites and greens separated
  • 3 garlic cloves, minced
  • 2 Tbsp. gochujang, adjust to spice preference as needed
  • 2 tsp. honey
  • 1 cup sliced mushrooms
  • 2 tsp. Sesame oil
  • ½ lime, juiced
  • 6 broccolini florets with stems
  • Salt and pepper to taste
  • 1.5 cups fettucine noodles, cooked to package instructions.
  • 2 tsp. sesame seeds.

Instructions:

  1. Prepare water for pasta and cook according to package instructions.
  2. In a large pan, heat 3 tablespoons of garlic oil over medium-low heat, reserving the remaining oil for the broccolini. Add garlic and green onion whites, reserving the greens for garnish. Allow to sizzle until fragrant and golden.
  3. Add gochujang paste and mix in. Allow to sear for 2 minutes. Add honey and stir, then add mushrooms and turn temperature up to medium. Coat the mushrooms in the sauce and allow to cook until softened, about 5-7 minutes, stirring occasionally.
  4. Add sesame oil and lime juice and stir. Then add a little pasta at a time, stirring as you go. This will ensure there’s sufficient sauce-to-noodle ratio.
  5. While the sauce and mushrooms are cooking, prepare a lined baking sheet and turn the oven’s broiler on high. Drizzle remaining tablespoon of olive oil over broccolini and season with salt and pepper to taste. Cook under broiler on the top rack for 6-7 minutes, until golden and crisp. Set a timer as the broiler can burn the broccolini quickly.
  6. Serve the noodles in a bowl. Top with crispy broccolini, sesame seeds and the reserved green onion greens.

Pistachio Crusted Salmon with Roasted Asparagus

Serves: 4

Difficulty: Easy

This is a simple and heart-healthy recipe perfect for family weeknight dinners. The dish features salmon brushed with a mixture of Dijon mustard and honey that sticks the rich breading of panko breadcrumbs and pistachios. Asparagus is broiled to perfection, then topped with fresh lemon juice and Parmesan cheese for added flavor.

Ingredients:

  • 4 5-6 oz salmon filets
  • 1 Tbsp. honey
  • 1.5 Tbsp. Dijon mustard
  • Salt and pepper to taste
  • 1⁄3 cup panko breadcrumbs
  • 1⁄2 cup pistachios
  • Spray olive oil
  • 1 bunch asparagus, trimmed
  • 2 Tbsp. olive oil
  • 1 lemon, wedged
  • ¼ cup grated parmesan

Instructions:

  1. Preheat oven to 400 degrees F. Prepare a lined baking sheet with foil. The asparagus will roast under the broiler and parchment paper will burn.
  2. In a small bowl, combine Dijon mustard, honey, salt and pepper to taste and whisk.
  3. Brush the salmon with the mustard and honey mixture
  4. In a food processor, combine panko breadcrumbs, pistachios, and salt and pepper. If you do not have a food processor, finely chop the pistachios and combine with breadcrumbs.
  5. Pour over the pistachio mixture over the salmon, pressing down to allow it to stick. Place on a lined baking sheet.
  6. Spray the coated salmon filets with olive oil, then bake for 12-16 minutes, or until desired internal temperature. I usually like 125 degrees F. Thicker salmon filets need to cook toward the longer end of the range.
  7. When salmon is cooked, move to a plate and allow to rest on the counter. Turn on the broiler on high. Toss Asparagus in olive oil, salt and pepper. Do not add lemon juice as it will taste best fresh after roasting. Place on the baking sheet. Roast under top broiler for 5-7 minutes depending on the thickness of the asparagus. Very thin asparagus will only need about 5 minutes. The asparagus should have a nice brown color on top with a few charred bits.
  8. Serve salmon with asparagus on a plate. Top with lemon juice and grated parmesan.

Beet Whipped Feta with Orange Zest

Serves: 4

Difficulty: Easy

This vibrant recipe is perfect for spring entertaining. Greek yogurt, which is rich in calcium, vitamin D, probiotics and protein, serves as a creamy base for this dip. Beets add a bright pink color as well as antioxidants. The orange zest and pistachios perfectly complement the earthy beet flavor. Serve this recipe with seasonal cut veggies and your favorite crackers.

Ingredients:

  • ½ cup feta cheese, crumbled
  • 1/3 cup Greek yogurt, at least 2% milkfat
  • 2 canned whole beets and 2 Tbsp. beet juice.
  • 1 Tbsp. lemon juice
  • Salt and pepper to taste
  • Zest from ¼ orange
  • ¼ cup pistachios, chopped
  • Seasonal cut vegetables and crackers for serving

Instructions:

  1. In a food processor or blender, add feta cheese, Greek yogurt, 2 roasted whole beets, beet juice, lemon juice, salt and pepper to taste. Add salt a little at a time since feta cheese is quite salty. Blend until smooth.
  2. Serve on a platter with seasonal cut vegetables and crackers. Top the beet whipped feta with orange zest and chopped pistachios.

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.

A Healthier Michigan
Author: A Healthier Michigan

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