Spring into Wellness: Functional Foods to Shake Off the Winter Slump

The older I get, the more I realize I may actually suffer from a slight case of seasonal affect disorder—because WOW, I am a brand-new person with a little sunshine on my face! Anyone else? As the seasons change, so should our approach to health and nutrition. Winter can leave us feeling sluggish, and I'll be the first to admit—I’ve got some spring cleaning to tackle, especially in the kitchen and meal prep department! 

Spring is the perfect time to reset with functional foods that fuel both body and mind. By prioritizing nutrient-dense meals, you can optimize energy, enhance mental clarity, and set the tone for an active and fun-filled season! Whether you’re hanging up the basketball shoes and grabbing a baseball cap & sunscreen, signing up for a spring 5K, or simply committing to morning walks with your BFF (with a weighted vest of course), these meal ideas will help fuel your spring shift!

Morning Boost: Supercharged Keto Coffee

Start your day with a powerhouse morning beverage designed to fuel your brain and metabolism. Ditch the sugar-laden lattes and opt for a clean keto coffee that delivers sustained energy and mental sharpness.

Recipe: Keto Brain-Boosting Coffee

*kick off your fast, or put your body into a fat-burning state*

Ingredients:

• 1 cup of clean, high-quality organic coffee
• 1-2 tbsp Brain Octane MCT oil or Delta G Ketone Esters
• 1 tsp of organic ghee (for extra creaminess and fuel!)
• 1 scoop collagen peptides for joint, hair, and skin support

Instructions:

1. Brew your coffee as usual.
2. Add the MCT oil or ketone esters.
3. Blend or froth until creamy for a latte-like consistency.
4. Enjoy the sustained energy and cognitive clarity that lasts all morning.

Midday Power: Protein-Packed Smoothie Bowl or Buddha Bowl

By lunchtime, it’s time to refuel with whole foods that balance macronutrients while providing micronutrients essential for recovery and vitality.

Option 1: Smoothie Bowl for Refreshing Nourishment

Ingredients:

• 1 frozen banana
• 1/2 cup frozen mixed berries
• 1 scoop plant-based or collagen protein powder
• 1/2 cup unsweetened almond or coconut milk
• 1 tbsp chia or flaxseeds
• Toppings: Sliced almonds, shredded coconut, cacao nibs, fresh fruit

Instructions:

1. Blend frozen banana, berries, protein powder, and milk until thick and smooth.
2. Pour into a bowl and top with your choice of nutrient-dense toppings.
3. Enjoy a delicious and refreshing energy boost!

Option 2: Buddha Bowl for a Hearty, Balanced Meal

Ingredients:

• 1/2 cup quinoa or brown rice
• 1/2 cup roasted chickpeas or grilled chicken
• 1/2 avocado, sliced
• 1/2 cup steamed greens (spinach, kale, or Swiss chard)
• 1/4 cup shredded carrots or sliced bell peppers
• Dressing: Olive oil, lemon juice, tahini, or balsamic glaze

Instructions:

1. Assemble all ingredients in a bowl.
2. Drizzle with your preferred healthy dressing.
3. Mix and enjoy a satisfying, nutrient-dense meal that will keep you going through the afternoon.

Evening Ease: One-Pan Sheet Meal for Simplicity and Leftovers

Dinner should be nourishing but stress-free. A one-pan meal not only simplifies cooking but also provides leftovers that can double as salad toppings the next day!

Recipe: Heart-Healthy Sheet Pan Dinner

Ingredients:

• 2 wild-caught salmon fillets or organic chicken breasts
• 1 cup Brussels sprouts, halved
• 1 cup sweet potatoes, cubed
• 1 cup broccoli florets
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• Sea salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Toss vegetables in olive oil, garlic powder, smoked paprika, salt, and pepper.
3. Spread on a baking sheet and place salmon or chicken on top.
4. Bake for 20-25 minutes until cooked through.
5. Serve hot, and save leftovers for tomorrow’s salad!

Refreshing Spring Citrus Spritz Mocktail

Ingredients:

• 1/2 cup fresh grapefruit juice
• 1/4 cup fresh lime juice
• 1/2 cup Poppi, Olipop, or flavored seltzer water
• 1/2 cup sparkling water
• 3-4 fresh mint leaves
• Ice cubes
• Garnish: Lime slices & edible flowers

Instructions:

1. In a glass, mix grapefruit juice, lime juice, and honey/agave syrup until well combined.
2. Add ice cubes and lightly muddle in fresh mint leaves for extra flavor. Top with sparkling water and give it a gentle stir.
3. Garnish with lime slices and edible flowers for a springtime touch!
4. Sip, enjoy, and feel refreshed!

Click Here for my latest mocktail obsession - Limoncello Coconut Dream with LaCroix

By focusing on functional, nutrient-dense foods, you can break out of the winter rut and set the stage for a vibrant, proactive spring and summer. Fueling your body with clean, whole foods will not only improve your physical health but also enhance mental clarity, giving you the energy and motivation to enjoy the season to the fullest! 

Cheers to brighter days ahead and nourishing your body from the inside out!