As we spring ahead into these milder months in Maine, it’s a good time to think about all the fresh greens that will soon be poking out of the sun-warmed soil. This is also an excellent time to shift our eating habits from the comfort foods of winter to lighter meals that give us the energy to put the spring in our step.

What could be better for us than healthy greens, and lots of them? Of course, we can always have a salad, but have you experimented with incorporating greens into your entree, and even your breakfast?

Because March is National Nutrition Month, I reached out to Mia Cote, the clinical dietitian at Lewiston’s St. Mary’s Regional Medical Center Weight Management and Wellness Program. I asked her to weigh in on what she recommends to those coming to the program. Her best advice? She urges those wanting to lose and maintain a healthier weight to grow a garden, join a community supported agriculture (CSA) organization or simply shop at a farmers’ market.

“Visiting the farmers’ market can be an affordable way to purchase fresh fruits and vegetables, meet some of the people who grow your food and engage with other members of the community,”she said.

When Cote talks to her patients about joining a CSA, she reminds them what a great opportunity it is to get out of their diet rut. “Sometimes, you’ll be given a vegetable you’ve never eaten before that you end up really enjoying. You can make it a mission to try something new each week!”

Cote added, “Spring is probably the best time to make a positive change because of the ability to find more fresh produce. Mainers survive all winter eating fruits and vegetables that have to travel to reach us, leaving us with poorer quality food at an increased cost. I encourage everyone to take advantage of the local fruits and vegetables available. We have a limited amount of months that these foods are in season, so take advantage of it as long as you can.”

Iris Knight, produce manager and general merchandise buyer at Axis Natural Foods in Auburn, heartily agreed with Cote. “It’s important to eat the way nature intended. When you’re eating in season, you’re eating fresher food. The nutrients are more available and haven’t been degraded.” She added, “We spend time spring cleaning our houses and yards. We need to do that for our bodies, too.”

Feasting on steamed fiddleheads sprinkled with umeboshi plum vinegar and picking fresh dandelion shoots to eat raw or sauteed with garlic are great ways to celebrate spring.

The number of greens available to us all is amazing. Pea shoots, bean sprouts, watercress, baby kale, spinach, purslane, nettle and even violets are among the dozens of wild greens that will bring flavor to the table and mega-health to your body.

Once you make greens a priority on your plate, it can be fun and beneficial to think outside the box. For instance, serving a stir-fry over a bed of pea shoots or arugula instead of the typical rice will trim your waistline, lower cholesterol and up the ante on your health overall.

Even for breakfast, you can opt for poached eggs in a nest of micro-greens or zippy arugula. Or add a healthy handful of baby spinach to your morning fruit smoothie. For lunch, try a spring roll that includes slices of the early radishes from the garden, spring onions and herbs.

Use your imagination and allow a big heaping bowlful of greens to be the star of the show. It’s easy to make them the artist’s canvas for each and every meal of the day. Believe it or not, the more greens you eat, the more you’ll want, because you’ll become increasingly aware of your body saying “Yes!”

Karen Schneider is the editor of Northern Journeys, a publication that supports the arts, and has been a contributor to the Sun Journal since 1996. When she isn’t writing or editing, she’s enjoying her seven grandchildren or playing the ukulele. She can be contacted at [email protected].

Avocado spring rolls

Ingredients:

Violet or other small edible flower blossoms (optional)

Avocado, thinly sliced

Mint or basil leaves

Bean sprouts or other garden/wild sprouts of your choice

Shredded red cabbage

Julienned carrots, cucumbers, radishes and spring onions

Baby greens

Rice paper wrappers (allow 1 for each person)

Dip one rice paper wrapper in warm water to soften just long enough so it’s still a bit firm. (It should still have some firmness to it.) Place a few violets (if using) down the middle, then a row of avocado. Layer with a small amount of the other ingredients in the order given, leaving a half inch on both sides of the rice paper. Tuck in the ends then gently roll and press together. Cut in half and serve with dipping sauce of your choice.

Curried shrimp and quinoa salad with greens

(Adapted from “Food & Nutrition Magazine” March 2016)

Serves 4

Ingredients:

1/2 cup quinoa

1 cup vegetable broth

Olive oil

2 cloves garlic, minced

1/4 cup onion, minced

1 1/2 pounds raw shrimp (peeled, deveined, tails removed)

1 (14.5-ounce) can diced tomatoes or 3/4 cup chopped fresh tomatoes

1 teaspoon (or more, to taste) curry powder

4 cups arugula, baby kale or mixed greens

Combine quinoa and broth in a medium-sized pot. Bring to a boil over high heat, then simmer until liquid is absorbed, about 15 minutes. Remove from heat, cover and set aside for 5 minutes. Fluff with a fork. Meanwhile, in a saute pan over medium heat, add olive oil, garlic and onion. Saute for a few minutes until golden brown. Add shrimp and saute 5 to 7 minutes. Add tomatoes and curry. Stir gently until combined. Divide arugula among plates and top with quinoa then shrimp mixture.

‘It’s Easy Being Green’ smoothie

Be a smoothie artist and invent your own recipe. You’ll soon devise signature combinations that work best for you!

Serves 2

Ingredients:

2 cups leafy greens

2 cups liquid

1 cup frozen fruit

2 cups fresh fruit

Optional extras:

2 tablespoons chia, flax or hemp seed

2 tablespoons nut butter or coconut oil

Fun things to try adding:

Cocoa, cinnamon cacao nibs

Blend the greens and liquid together in the blender, then add all fruit and any extras, if desired. Add a small amount of natural sweetener if desired. Blend again.