Spring Wellness Recipes

Spring brings an opportunity to stimulate and cleanse our bodies of the residue of winter. Just as the environment and weather conditions change and brighten to encourage new growth, so should our food. These four recipes offer light flavors and preparations, focusing on ingredients that nourish and strengthen the organs responsible for detoxifying our systems. They incorporate bitter and sour flavors that are slightly warming and clear dampness. This improves circulation and stimulates the liver and gallbladder. As the weather calms and the outdoors becomes more inviting, these foods will bring you renewal and balance. 

Barley Salad with Walnuts and Beet Ribbons (Vegan, Gluten-Free) 

Three clear plates hold Barley Salad with Walnuts and Beets on a green background

Barley’s high fiber and magnesium make it a great grain to get things moving in spring. Often seen in soups, it can also be cooked much like rice and used in salads and sides. Its chewy bite and nutty flavor will keep you satiated. In Eastern medicine it is categorized under the element of Wood, beneficial to be eaten in the spring to bring energy to the stomach and liver.  

Baby Kale Salad with Citrus-Marinated Artichoke Hearts & Lemon Vinaigrette (Vegan, Gluten-free) 

Baby Kale Salad with Citrus-Marinated Artichoke Hearts and Lemon Vinaigrette on a white plate with a fork in the salad and a container of dressing to the left.

Appealingly light and bright, this salad is also satisfying. Its ingredients help decrease the bloat that may come with winter’s rich comfort foods. Citrus, like spring, is known for its energizing qualities, encouraging renewal and growth. Artichokes have detoxifying and tonifying properties that aid in liver function, and they are one of the highest fiber vegetables.   

Toasted Caraway Pork Tenderloin (Dairy-free, Gluten-free) 

A white dish and beige plate both hold slices of toasted caraway pork tenderloin accompanied by greens and silverware all on a green background.


The cider vinegar used in this marinade brings a bright sour flavor and tenderizes the pork, which is a great source of lean protein. Caraway aids digestion, detoxifies, and nourishes the respiratory system. Both vinegar and caraway help stimulate release of what winter has left behind.   

Chamomile Ginger Poached Chicken (Dairy-free, Gluten-free) 

A white plate holds a salad arranged with tomatoes and sliced chamomile ginger poached chicken on top with two gold forks off to the side. It all sits against a green background.


Poaching is an often-overlooked cooking technique. Gently simmering foods like chicken in flavorful liquid helps retain the chicken’s moisture and nutrients, infusing it with subtle flavor. Chamomile, ginger, agave, salt, and pepper give this broth a savory and sweet appeal. Moving into spring, this cooking technique (and these flavors) are perfect for a light and warm meal. 

Story and recipes by Kristen Palmer / Styling by Anna Franklin / Photography by Dave BryceA footer photo with a white background, one TABLE Magazine and subscribe info and button

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