As the chill of winter fades and the days grow longer, spring presents the perfect opportunity to refresh your meals with lighter, healthier recipes. At Gertrude Grocer, we stock a premium selection of fresh vegetables, lean proteins, whole grains, and healthy pantry staples to help you embrace a nourishing and vibrant way of eating.
This isn’t about restrictive dieting—it’s about rebalancing your plate, supporting your wellbeing, and making the most of seasonal produce.
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Why Spring Is the Perfect Time to Refresh Your Diet
Spring is a season of renewal—and our bodies naturally crave lighter, hydrating foods after the hearty meals of winter. Incorporating high-fibre vegetables, whole grains, lean proteins, and healthy fats can help improve digestion, boost energy levels, and support overall wellness.
Common goals at this time of year include:
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Reducing processed foods
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Increasing vegetable intake
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Reintroducing salads and raw elements
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Cooking with herbs, citrus, and lighter oils
Let’s dive into a few delicious and balanced recipes using ingredients available at Gertrude Grocer.
1. Grilled Lemon Herb Chicken with Quinoa & Rocket Salad
Ingredients:
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Free-range chicken breast
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Fresh rocket
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Quinoa (from our wholegrain selection)
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Fresh cherry tomatoes
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Spring onion
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Lemon juice and zest
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Extra virgin olive oil
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Fresh parsley and mint
Method:
Marinate chicken in lemon juice, zest, herbs, and olive oil for at least 30 minutes, then grill until golden and cooked through. Serve sliced over a bed of quinoa and rocket, with cherry tomatoes and spring onion. Drizzle with a lemon vinaigrette.
Why it works: This dish is rich in lean protein, whole grains, and greens—great for sustained energy without heaviness.
2. Roasted Veggie Farro Bowl with Tahini Dressing
Ingredients:
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Farro
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Zucchini, capsicum, red onion, and eggplant
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Tuscan kale
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Capriccio chickpeas
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Tahini Neri Tahini
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Garlic, lemon juice, water for dressing
Method:
Roast chopped vegetables until caramelised. Massage kale with lemon juice to soften. Cook farro until tender. Assemble bowl with farro, veggies, kale, and chickpeas. Top with creamy tahini dressing.
Why it works: Fibre-rich farro and chickpeas support digestion and fullness, while roasted vegetables provide antioxidants.
3. Poached Salmon & Spring Greens
Ingredients:
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Marlee Foods hot smoked or cold smoked salmon
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Asparagus
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Green peas
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Spinach
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Dill
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Greek-style yogurt
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Lemon
Method:
Blanch asparagus and peas, then toss with baby spinach. Serve with flaked smoked salmon and a yogurt-dill sauce. Add lemon wedges for brightness.
Why it works: Salmon offers omega-3s and protein, while the greens hydrate and nourish.
4. Mediterranean Chickpea & Tomato Soup
Ingredients:
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Capriccio chickpeas
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Canned tomatoes
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Garlic, onion, celery
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Fresh herbs
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Olive oil
Method:
Sauté garlic, onion, and celery. Add tomatoes and chickpeas, simmer with herbs until thickened. Finish with a drizzle of olive oil and a handful of chopped parsley.
Why it works: Simple, hearty, and plant-based, this soup is ideal for a light but filling lunch or dinner.
5. Spring Berry Yogurt Parfait
Ingredients:
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Meredith Dairy sheep’s milk yogurt
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Fresh strawberries, blueberries, raspberries
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Gertrude Grocer granola
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Fresh mint
Method:
Layer yogurt, berries, and granola in a glass. Top with fresh mint.
Why it works: This is a high-protein, antioxidant-rich dessert or breakfast with satisfying crunch and creaminess.
Stock Your Spring Kitchen
Keep your pantry and fridge stocked with the essentials to support healthy spring meals:
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Whole grains: quinoa, farro, brown rice
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Canned legumes: chickpeas, lentils
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Lean proteins: eggs, chicken, salmon, tofu
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Fresh herbs: parsley, dill, mint
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Yogurt and plant-based alternatives
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Cold-pressed olive oil, lemon juice, tahini
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