Think spring with leafy greens

We are gently transitioning to the spring season after a short and manageable winter.

I must say that this is my favourite time of year. The smell of the fresh air and the tulips pushing through the wet dirt signify the start of the growing season.

We can get outside without bulky winter clothing and feel the warmth of the sun on our face rather than the cutting winter wind.

The best part is kicking off those winter boots to make way for flip flops and slip-in shoes

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As Canadians, we have no problem sporting our shorts, or at least our caprice, when the thermometer is not even at double digits yet.

What a refreshing time.

When we start seeing green outdoors, we also shift our eating patterns to put more green on the menu.

As the weather warms up, we no longer need heavy comfort food to keep us satiated. Stews, chilli and cheesy one dish casseroles make way for lighter choices, which include more fresh vegetables and fruits as well as protein choices such as roast or grilled chicken and other meat options.

Increasing vegetables and fruit help fuel our bodies at this time of year because they are high in fibre and nutrients and help keep us hydrated.

Gluten free eating has become a trendy way to eat. There is no evidence that gluten free is any healthier for us, unless you have a medical condition.

The following menu options are geared toward a healthy way of eating. They do not contain gluten or at least give gluten free options. Spinach, a source of iron, is a wonderful way to give your body a boost of energy as we spring into a new season.

Spinach Pasta Salad

This is a timely recipe, considering it is the International Year of the Pulse. Serve as a side and add a meat choice and potato or rice if desired.

3 c. pasta uncooked 750 mL
2 c. baby spinach leaves, chopped 500 mL
1 c. crumbled feta cheese 250 mL
1 c. cherry or grape tomatoes 250 mL
1 c. chopped cucumber 250 mL
1/2 c. chopped yellow pepper 125 mL
1/2 c. chopped red onion 125 mL
3/4 c. chickpeas 175 mL

1 c. Greek salad dressing 250 mL

Cook pasta according to package instructions. Drain and cool.
In a large bowl, mix the cooked pasta with the remaining ingredients and toss. Cover and refrigerate until ready to serve. Makes eight servings.
Substitute lentils for the chickpeas by bringing two cups water to a boil, adding one cup dry lentils and cooking for about 15 minutes or until lentils are tender. Drain, rinse well and cool.
Substitution: Try gluten free pasta, which is now widely available at most grocers. Tru Roots and Catelli have been given the green light at our house.
Source: Adapted from Kraft Canada

Chicken Strawberry Spinach Salad

7 c. baby spinach leaves 1.65 L
2 c. strawberries, hulled and sliced 500 mL

1/4 c. sliced red onion 60 mL
4 chicken breasts roasted, or grilled and cut into slices

Toss spinach with berries, onion and chicken. Use a poppy seed dressing of your choice or this home-made version.

1 tbsp. each poppy seeds and sesame seeds 15 mL
1/2 c. white sugar (reduce amount if you do not prefer as sweet) 125 mL
1/2 c. olive oil 125 mL
1/4 c. vinegar 60 mL
1/4 tsp. paprika 1 mL
1/ 4 tsp. Worcestershire sauce 1 mL
1 tbsp. finely minced onion 15 mL

Mix the sesame seeds, poppy seeds, sugar, oil, vinegar, paprika, Worcestershire and onion together. Cover and chill for at least one hour.

Pour dressing over the mixture just before serving. Toss and enjoy.
Note: You could also serve the chicken on the side if desired.
Source: www.allrecipes.com

Chocolate Chip Oat Bar

These bars are similar to Monster Bar, but with a few healthy additions of gluten free grains and seeds. They are suitable for everyone, including the gluten sensitive.

1 c. sugar 250 mL
1 c. brown sugar 250 mL
1/2 c. butter, room temperature 125 mL
3 large eggs
1 1/2 c. peanut butter, smooth 375 mL
2 tsp. vanilla extract 10 mL
2 tsp. baking soda 10 mL
1/2 tsp. salt 2 mL
4 1/2 c. Old Fashioned oats (labelled gluten free if extremely sensitive) 1.125 L
1/2 c. ground flaxseed 125 mL

1/4 c. hemp seeds 60 mL
2 c. chocolate chips 500 mL

Pre-heat the oven to 350°F (180 C). Prepare a 10 X 15 inch baking pan. In a large mixing bowl, cream the butter and sugars.
Add the eggs to the bowl, one at a time, beating between each addition, and then add the peanut butter, vanilla extract, baking soda and salt and mix until well combined.
Add the oats, flaxseed and hemp seed and mix just until combined. Stir in the chocolate chips.

Spread the dough onto the prepared pan.
Bake for 20 to 25 minutes until a toothpick inserted comes out clean. Remove the pan from the oven and allow the bar to cool. Slice the cookie into 24 bars and serve.
Serve this bar alone or with a side of Greek yogurt and a high fibre fruit. Get traditional and accompany this treat with a juicy apple with the skin on.
Apples are a great source of quercetin, a flavonoid antioxidant that helps tame inflammation in the body and also offers antihistamine properties to help us sail through the spring time allergy season.
An apple a day could really keep the doctor away.