As we emerge from the dark days of winter into more light, we witness new life around us. Nature is waking up – the flowers are blooming, the birds are chirping, and the greens, weeds, and wildflowers are popping up everywhere. Nature is literally providing us with what to eat at this time of the year.

In Ayurveda, this is the time when the water and earth elements are most present. These two elements together make all the new life possible – ice melts, rivers flow freely, flowers bloom, trees grow and reproduce. However, combining these two elements can also create mud or sludge. Ayurveda says that what’s happening on the outside is happening inside of our bodies. The heavy and sluggish energy of winter is also reflected in our bodies. This kaphic overload can take up space in our physical bodies, which can cause some imbalances like lethargy, allergies, congestion, and more mucus.

The teaching in Ayurveda is that like attracts like, and opposites balance.

To eat “seasonally” means to eat the foods that the season you are in is providing. For some, that might sound a bit overwhelming. On the contrary, it makes nourishing yourself EASIER.

When shopping, avoid fruits and veggies wrapped in cellophane or in bags; chances are it’s been shipped in from elsewhere. Look for foods that are grown locally. For some, this may not be possible in colder climates as the growing seasons are limited. Just pay attention to what is in abundance in the markets. For example, watermelon is more abundant in the summer than in the winter, and root veggies are more abundant in the fall/winter than in spring.

Get CURIOUS. Notice that your body craves different foods at different times of the year. For instance, in the summer, you’ll notice a desire for lighter, cooling, and sweeter foods, which balances summer’s heat, intensity, and dryness.

Check out these habits to help balance mucus production, regulate moisture levels, and open the channels of elimination so critical for the cleansing process.

• Start your day with a green smoothie/juice. If still hungry, 20 min. later enjoy a light breakfast.

• Make lunch your biggest meal of the day (digestion is highest between. 10 am – 2 pm) and eat a lighter and earlier dinner.

• Sip warm or hot water throughout the day. This helps dislodge and move toxins out of the cells.

• Make lunches and dinners plant-based of cooked grains, steamed vegetables, and legumes.

• Structure your diet around eating lots of fresh (but not necessarily raw) vegetables and various legumes. These foods are astringent and often somewhat bitter… excellent for cleansing.

• Many also benefit from eating many bitter greens and cabbage family vegetables (cabbage, broccoli, cauliflower, etc.).

• Eaten in moderation, freshwater fish, tofu, and poached or hardboiled eggs are also appropriate during the spring season.

• Enhance your meals with the pungent flavor of onions, garlic, ginger, black pepper, chili pepper, small amounts of cayenne pepper, and an unlimited variety of herbs and spices.

Best Springtime Foods

NOTE: These food lists are borrowed from Banyan Botanicals and adjusted for cleansing.

FRUITS TO FAVOR

• Apples • Peaches
• Apricots • Pears
• Blueberries • Pomegranates
• Cherries • Prunes (soaked)
• Cranberries • Raspberries
• Raisins • Strawberries
• Dried fruits
• Lemons and Limes

VEGETABLES TO FAVOR

• Artichoke • Kale
• Asparagus • Leeks
• Bell Peppers • Lettuce
• Beets & Beet Greens • Onions
• Broccoli • Peas
• Brussels Sprouts • White Potatoes
• Cabbage • Radishes
• Carrots • Spinach
• Cauliflower • Sprouts
• Celery • Turnips
• Chard
• Chilies
• Collard Greens
• Corn
• Dandelion Greens
• Endive
• Garlic
• Green Beans

GRAINS TO FAVOR

• Amaranth • Quinoa
• Barley • Basmati Rice
• Buckwheat • Rye
• Corn
• Millet
• Oats

LEGUMES TO FAVOR

• Aduki Beans • Miso
• Bean Sprouts • Mung Beans
• Black Beans • Navy Beans
• Black-Eyed Peas • Pinto Beans
• Garbanzo Beans • Tempeh
• Kidney Beans • Toor Dal
• Lima Beans • White Beans
• Lentils

SEEDS and NUTS TO FAVOR (edited for cleanse)

• Pumpkin Seeds
• Sunflower Seeds
• Flax Seeds
• Chia Seeds
• Hemp Seeds
• Sesame Seeds

DAIRY (in moderation)

• Goat Milk
• Cottage Cheese
• Skim Milk

ANIMAL PRODUCT (if you eat)

• Eggs
• Freshwater Fish
• Poultry (white/ organic)
• Shrimp
• Venison

OILS TO FAVOR (in small quantities)

• Ghee
• Flaxseed
• Corn
• Mustard
• Safflower
• Sunflower

SWEETENERS

• Raw Honey
• Molasses
• Maple Syrup

ALL SPICES WILL GENERALLY BE VERY SUPPORTIVE THROUGH THE SPRING SEASON.

Foods to Minimize in Spring

Foods best avoided during the spring include fast foods, sweets, soy products, nuts, excessive amounts of bread, and chilled or refrigerated foods—especially when eaten cold.

• Avoid heavy or watery veggies like avocado, cucumber, olives, sweet potato, squash, or zucchini.

• Gradually reduce your intake of heavy, oily, or fried foods.

• Try to avoid overeating or snacking between meals.

• Heavy or sour fruits like oranges, bananas, pineapples, figs, dates, coconuts, and melons are also best reduced.

• Use very little oil or ghee when cooking.

• Do your best to minimize your intake of dairy products—especially in the morning—as they can be pretty congesting. Rice milk and almond milk are suitable substitutes. If you have cow’s milk, boil it first, take it warm, and spices by adding a pinch of turmeric or ginger to make it more digestible (and less congesting).

• Eat less meat, beef, pork, seafood, and duck, which can be particularly aggravating at this time of year.

• If possible, eliminate iced or chilled drinks, ice cream, and popsicles.

• Favor the pungent, bitter, and astringent tastes, and lighten up on sweet, salty, and sour tastes.

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