Eating seasonally is a wonderful way to get in touch with nature and your body. Ancient healing paradigms like Traditional Chinese Medicine (often called TCM) and Ayurveda have theories about which foods should be eaten at certain times of year to support good health. In the current peak of spring (April/May), with fresh veggies abound at local farmers markets, it is a great time to try out a TCM approach to seasonal foods. Conveniently, many of the foods you will find at the local market this spring fit perfectly into the TCM Five Elements theory of food.

We are currently in the Wood element season, which corresponds to the Liver and Gall Bladder. Foods that stimulate bile production, encourage detoxification, and help our bodies’ natural rhythms flow smoothly are all appropriate spring foods. Check out our list of top 7 things you should eat during spring!

1. Leafy Greens

• Leafy green vegetables are key at this time of year. As the plants all start to grow and leaf out, we should consume more leafy greens to help support our body’s increased energy needs in the longer, more active days of spring.
• Bitter flavors are especially important in springtime. In Traditional Chinese Medicine, spring is Liver season. It is the appropriate time for liver cleansing, but the spring season can also exacerbate issues associated with the Liver and Wood element. Bitter flavors support liver function, so eating salads with some raw bitter greens or taking some herbal bitters before each meal is a great idea for spring seasonal health.
• Some of the best veggies you can consume in spring are: Photo by Amber DeGrace
  • Dandelion greens
  • Watercress
  • Arugula
  • Radicchio
  • Mustard greens
  • Belgian endive
  • Radish leaves
  • Spinach
  • Swiss chard
  • Young spring lettuce
  • Chicory leaves
  • Other appropriate green foods: asparagus, fiddlehead ferns, celery, kelp, green peas, fennel

2. Sprouts

• Sprouts embody the energy of spring, when plants are reawakening, shooting up from the ground, and expanding into a ‘yang’ state.
• Sprouts are full of vitamins, protein, fiber, and enzymes. Eaten raw, they can aid digestion, give you energy, and are alkalizing. Plus, they can be made at home, so they are a local and cost-effective way to add nutrition and crunch to your meals!
• You do need to consider the risk of eating raw sprouts, as sometimes sprouts are a source of bacteria that cause foodborne illness. Children, elderly people, and people with compromised immune systems should avoid eating sprouts.
• You can sprout lots of different types of seeds for interesting flavors. Going with spicy or pungent herbs would make them especially appropriate for spring! Here are some options for the best seeds to sprout:
  • Mustard
  • Radish
  • Arugula
  • Red clover
  • Alfalfa
  • Broccoli
  • Cabbage
  • Lentils
  • Beans
  • Wild rice

3. Radish

• With its spicy, pungent flavor, radish fits the profile for a Wood element food. It is said to move stagnant Liver qi.
• Either daikon or local red radishes would be good choices; daikon is a mild, crisp, white radish.
• Radishes are delicious sliced and eaten alone, thrown on salads, dipped in your favorite dips (hummus, guacamole, ricotta-based dips) to cut the fattiness, pickled, or even roasted. Get creative and enjoy radishes in all types of different recipes!

4. Sour Citrus Fruits

• Sour flavors help cut fats, which are processed in the liver. They act as a solvent to break down fats and keep your liver moving.
• Lemons, limes, grapefruits are all good choices of sour citrus fruits- use them on top of salads, in marinades, and squeezed into water to be consumed as a non-alcoholic apéritif drink.

5. Fermented Vegetables

• Fermented foods not only have the right bitter/sour/pungent flavors you want in your spring diet, they also contain naturally occurring probiotics, which have wide-reaching health benefits.
• When choosing pickled foods, make sure they are kept in the refrigerator. Simple vinegar pickles that are kept at room temperature are not actually fermented and do not contain healthy probiotics.
• Pickled radish or a radish kimchi would be especially appropriate for spring, as radish has the right bitter/pungent flavor for the season.

  Photo by Jules

• Fermented vegetable options:
  • Raw pickles (such as Bubbie’s)
  • Sauerkraut
  • Kimchi (look for MSG-free varieties)
  • Homemade cultured veggies (carrots, beets, hot peppers, onions, sprouts, and more all work well)

6. Pungent spices

• “Pungent” is also sometimes called “acrid” or “spicy” in reference to the Chinese five flavors. It describes strong scents and flavors that help disperse stuck energy. Pungent herbs are usually high in volatile oils that stimulate circulation.
• Pungent spices include:
  • Onions
  • Leeks
  • Fresh ginger
  • Garlic
  • Chili pepper
  • Cinnamon
  • Mustard
  • Star anise
  • Saffron
  • Peppermint
• Vinegar is another appropriate pungent condiment for this time of year. You could even try making some homemade infused apple cider vinegar with onions, garlic, ginger, chili peppers, and any seasonal herbs you want to include.

7. Chicken

• You’ve heard of a “spring chicken”… well, it just so happens spring is the time of year to eat chicken! Choose pastured, local chicken whenever possible. When buying from a local poultry farmer, you will also be able to get a younger, more tender chicken around this time of year.
• Try using some of the other suggested foods in this list paired with chicken. Maybe a whole roast chicken decked out with some pungent spices, a Cuban citrus-cilantro marinade on chicken breasts or thighs, or grilled chicken atop a bitter greens and fresh sprouts salad.