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Spring eating guide

By Mem Davis & Kris McIntyre

Spring is the time of the year when your body naturally wants to cleanse itself. So it is a good time to allow your body to let go of all the stuff that it doesn’t want including ‘naughty’ foods, toxins and bad eating habits. Let go of those and you might see some of those old aches and pains disappear too.

Spring eating
Eating locally grown, seasonal vegetables helps you adapt to your surroundings by subtly connecting you to the rhythm of the seasons. In spring, the energy in nature becomes lighter and so should our diet – shifting away from heavy, oily and sweet foods of winter to fresher and more earthy tasting foods.
The fresh sprouts and leafy greens and vegetables that grow in spring support the liver and gall bladder function in the body – so it is a good time of the year to heal these organs and energy systems.

Cooking styles
Spring cooking is lighter than in winter with a greater emphasis on quicker methods. It’s a good time of the year for pickling, preserving and fermenting. Try:

  • Steaming, boiled, lightly fried or sautéing vegetables with small amounts of grains
  • Light stews 
  • Fresh vegetable soups
  • Pressed salads

Spring cleanse
It is a good time to allow the body to detox naturally by eliminating heavier items including dairy, sugar, bread, fats and oils, alcohol, coffee, tea and other stimulants including spices. Ten days of clean eating is enough time to allow your liver to cleanse and rejuvenate.

Try to avoid

  • Overeating – especially eggs, meat, chicken, yellow cheeses, ice cream, coffee, chocolate, sugar
  • Saturated fats and oils
  • Processed foods
  • Too many nuts, 
  • especially peanuts
  • Alcohol and drugs

Why spring greens are good for you
Spring greens and vegetables – including first cabbages of the year, spinach, kale provide vitamin C, to support your immune system, and vitamin K, to build bone strength. Evidence also suggests that the natural compounds contained in them have anti-inflammatory properties, which could help protect against heart disease and stroke.

Healing foods for Spring

  • Leafy spring greens (e.g. bok choy, spinach, kale)
  • Veggies: broccoli, cabbage, cauliflower, parsley, parsnip, daikon radish, scallions, chives
  • Sprouts 
  • Sour vegetables (e.g. pickles, sauerkraut)
  • Grains: barley, wheat, quinoa, rye, brown rice (medium grain)
  • Fermented proteins 
  • (e.g. tempeh, miso paste) 
  • Dandelion coffee
  • Citrus fruits 
  • Green apples
  • Mung beans
  • Wakame seaweed

There are several supplements which can support your body to feel lighter and less sluggish after winter.
These herbs and nutrients work to improve your digestion, liver function and energy levels, giving you that extra spring in your step. See our shopping list below and as always, check with one of our qualified practitioners to choose the best supplement for you. 


Vitamins & Supplements

  • St Mary’s thistle – for excellent liver health
  • Dandelion root – for better digestion
  • Super-greens such as spirulina, chlorella or barley grass – for improved energy and cleansing
  • Apple cider vinegar – for digestive support
  • Nettle herb – for allergies and extra nourishment

Fruit & Veggies

  • Citrus fruits 
  • Broccoli, cabbage, cauliflower, parsley
  • Leafy spring greens, scallions
  • Sprouts 
  • Edible flowers

Healing Teas & Beverages

  • Kintra dandelion tea
  • Hilde Hemmes stinging nettle


  • Chives
  • Dill
  • Lemongrass
  • Mint
  • Parsley
  • Coriander root
  • Pepper

Pantry Staples

  • Love Organic brown rice 
  • Love Organic tri-coloured quinoa
  • Select barley 
  • Select rolled rye 
  • Love Organic lentils 
  • Seaweeds – kombu, nori, hikiji, arame, Power Superfoods red dulse flakes
  • Spiral miso 
  • Ceres tamari 
  • Love Organic raw honey
  • Peace, Love & Vegetables sauerkraut
  • Pickles 
  • Tempeh


  • If you are not sure what grows naturally in your environment, visit your local farmers market.
  • To make the most of the nutrients in spring greens, refrigerate them and eat as close to purchase as possible.

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