March commences the transition from winter to spring (hurray!!), and with it comes an abundance of fresh, vibrant produce that can give your gut health a much needed boost with seasonal superfoods. Can anyone notice a color theme?…Class…anyone….
…Any-who, since we are on the colorectal cancer awareness bandwagon, what better way to bring in the new season than with seasonal super foods! As we move forward, eating with the rhythm of nature can help support your body’s nutritional needs. Seasonal superfoods are packed with nutrients and antioxidants. March offers a variety of options that are delicious and packed with healthy gut building blocks. Here’s a look at some of the top seasonal superfoods you can add to your diet to boost your gut health this March.
Seasonal Superfoods
1. Kale
superfood status
Bring on the fiber, kale supports digestion and promotes gut health. It’s also rich in antioxidants, helping reduce inflammation in the digestive tract. Win, Win!
for your enjoyment
- Toss it in a salad with olive oil, lemon, and seeds.
- Add to soups and stews for extra nutrients.
- Sauté with garlic and olive oil as a savory side dish…is it just me or does anything with garlic and olive oil smell amazing?
2. Cabbage
superfood status
Cabbage packs in the fiber and prebiotics, which help feed beneficial gut bacteria, supporting digestion and overall gut health.
for your enjoyment
- Make a simple coleslaw with yogurt or apple cider vinegar dressing. Side note, I made a fantastic Rachel Sandwich the other day for lunch using a bag of coleslaw mix from the grocery store. I couldn’t believe how easy it was to out together.
- Roast in the oven with olive oil and seasoning for a crispy treat.
- Add to stir-fries for extra crunch and flavor.
3. Spring Onions (Scallions)
superfood status
Rich in inulin, a prebiotic fiber, spring onions promote the growth of beneficial gut bacteria. They also have antimicrobial properties that support a healthy gut microbiome.
for your enjoment
- Sprinkle chopped raw spring onions on salads or tacos for a fresh crunch.
- Add to scrambled eggs or omelets for a mild onion flavor.
- Use in soups or stir-fries to enhance the taste.
4. Asparagus
superfood status
Asparagus is a good source of inulin, which supports healthy digestion and a balanced gut microbiome. It also has antioxidants that reduce inflammation in the gut.
for your enjoyment
- Roast with olive oil, garlic, and lemon for a delicious side dish.
- Grill for a smoky flavor.
- Add to pasta or salads for a fresh crunch.
5. Brussels Sprouts
superfood status
Brussels sprouts pack in the fiber and antioxidants, promoting healthy digestion and reducing gut inflammation. They also contain glucosinolates, which support liver and gut health.
for your enjoyment
- Roast with olive oil, salt, and pepper until crispy.
- Shred into a salad for added texture.
- Sauté with bacon or drizzle with balsamic vinegar for a savory dish.
What the heck is inulin…..
I’m going to guess that most people are asking themselves this very question right about now. I’ve mentioned it a couple times and I can’t guarantee I won’t mention it again, so here goes. Created by plants as a source of energy, Inulin is a non-digestible prebiotic used by your gut bacteria (the good kind, you want those) as their food. Bacteria gotta eat too! But that’s not all, Cleveland Clinic says, it can prevent over eating and boost mental health.
6. Leeks
superfood status
Leeks are rich in inulin, which promotes the growth of beneficial bacteria in the gut, supporting overall gut health.
for your enjoyment
- Sauté leeks with garlic and olive oil as a side dish.
- Add to soups, especially classic potato leek soup.
- Roast with vegetables for a savory medley.
7. Carrots
superfood status
High in fiber and beta-carotene, carrots help maintain healthy digestion and gut lining, while their antioxidants reduce inflammation in the gut.
for your enjoyment
- Enjoy raw as a crunchy snack with hummus or dip.
- Roast with honey and thyme for a sweet-savory flavor.
- Add to smoothies for natural sweetness and extra fiber.
8. Artichokes
superfood status
Bring on the fiber and inulin…again. Artichokes support a healthy gut microbiome and promote regular digestion. They also have antioxidants that help with detoxification.
for your enjoyment
- Steam and dip in lemon butter or aioli.
- Add to salads for a gourmet touch.
- Roast with garlic, olive oil, and herbs for a savory dish.
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9. Citrus Fruits (Oranges, Lemons, Grapefruit)
superfood status
Citrus fruits are rich in vitamin C (and fiber but I figured you got the idea by now), which promote gut health by reducing inflammation and supporting a healthy digestive system.
for your enjoyment
- Make a refreshing citrus salad with mint and honey.
- Add to water or tea for a burst of fresh flavor.
- Top yogurt or oatmeal with fresh citrus segments.
10. Chia Seeds
superfood status
Chia seeds are rich in soluble fiber (promise it’s the last time), which helps maintain healthy digestion by absorbing water and forming a gel-like substance that aids in bowel regularity- that’s also why they feel jelly like when they get stuck in your teeth.
for your enjoyment
- Stir into smoothies for added fiber and omega-3s.
- Make chia pudding by soaking them in almond milk overnight.
- Sprinkle on top of yogurt, cereal, or oatmeal for an extra nutrient boost.
These March superfoods offer both health benefits for your gut and tasty ways to incorporate them into your meals! Throw in a dash of colorectal cancer prevention and eating these superfoods turns out to be a pretty nice way to spend this season change. Let me know in the comments below how you like to incorporate superfoods into your diet. Any one game for some recipes?
