THE SCIENCE OF SPRING
The Power of Food as Medicine for Healing
From the ancient wisdom of some of our greatest forefathers of medicine—Hippocrates, Shen Nong, and the many Egyptian, Greek, and Roman lovers of food—one truth remains clear: what we eat has the power to heal.
Our early champions of powerful food are legendary for initiating using food as medicine to sustain health, prevent illness, and support healing so I’m pretty sure they would be very excited that we now have the hard science supporting what nature has always provided.
Today it’s not just history or tradition driving this idea forward—it’s science, too. Using food as medicine isn’t just a wellness trend—it’s becoming a mainstream philosophy. The interest in food as medicine is growing, with doctors, researchers, nutritionists, etc., backing up what many of us have known all along: what’s on your plate can be just as powerful as what’s in your medicine cabinet.
Especially in the spring, when nature makes food much more powerful, the earth becomes a virtual healer’s garden bringing an abundance of fresh, vibrant foods packed with nutrients that help detoxify, restore, and energize the body after the colder months.
Spring foods are uniquely suited to support our health, when nature delivers food that have the capacity act as internal spring cleaners, sweeping away the sluggishness of colder months with their vitamins, antioxidants, and detoxifying compounds. By incorporating these seasonal foods into our diets, we align with nature’s cycles and give our bodies exactly what they need to be well.
Foods like artichokes, asparagus, and dandelion greens—my personal favorite—are natural diuretics, promoting the elimination of toxins and supporting liver function, helping to refresh the system after winter’s stagnation. At the same time, fiber-rich produce such as peas, radishes, spinach, and kale nourish the gut microbiome, promoting digestion and optimal nutrient absorption. The presence of inulin, a prebiotic fiber found in asparagus and artichokes, does even better for gut health and strengthening immune defenses.
And then there is the fennel with its sweet licorice-like flavor also supporting digestive health but with the added benefit of a high potassium content to regulate blood pressure and support heart health. Oh, and I have to mention, watercress, a nutritional powerhouse, pretty much doing it all.
And just when you think it can’t get any better, this great spring detox also provides our bodies and our minds with anti-inflammatory properties that help protect against chronic disease. Most especially, my friend, the dandelion green, with its high levels of anti-inflammatory compounds helps protect against chronic diseases like heart disease, diabetes, and even certain cancers, by reducing oxidative stress and inflammation in the body.
Spring foods don’t just heal the body—they nourish the mind as well. Nutrients like magnesium in leafy greens and potassium in asparagus help regulate mood and ease anxiety, while a thriving gut microbiome, supported by fiber-rich seasonal produce, plays a crucial role in neurotransmitter production, including serotonin. The vitamin C in strawberries and citrus fruits helps lower cortisol levels, reducing stress and enhancing overall well-being. Hydration is another key factor in seasonal health, with water-dense foods like strawberries, cucumbers, and watermelon helping to maintain skin hydration, improve elasticity, and promote a natural glow. These fruits, packed with antioxidants such as flavonoids and vitamin C, also stimulate collagen production, slowing signs of aging and keeping skin vibrant, which is never a bad thing.
It’s hard not to get excited about all these spring foods, and I could go on and on, but I think the evidence is clear. Food truly is a powerful form of medicine, and with science now embracing its potential to heal and restore, we can find much more power in food.
So, as a shout out to our ancient forefathers of medicine and all those brilliant minds who have since joined the conversation, here’s my Spring Veggie Crisp.
This recipe is more than just delicious—it’s a testament to the healing power of food. Packed with seasonal superfoods like asparagus, dandelion greens, fennel and leeks, and with the added benefit of spicy heat, it delivers essential vitamins, antioxidants, and detoxifying properties to support overall wellness.
I think it is the perfect way to celebrate the Power of Spring, the Power of Science, and, of course, the Power of Food!
HERE’S SOME OF MY SPRING VEGGIE CRISP’S SUPERPOWERS
- Detoxification Support
- Digestive Health
- Immune Support
- Anti-Inflammatory
- Disease Prevention
- Skin Health & Hydration
- Mood & Mental Health
MARCI’S SPICY SPRING VEGGIE CRISP - Ingredients
- 1 lb asparagus, break into small pieces
- 1 cup fresh baby spring peas
- 1 fennel bulb, thinly sliced
- 2 medium carrots, peeled and thinly sliced
- 1 leek, cleaned and sliced
- 1 jalapeño or favorite spicy pepper, minced~keep the seeds
- 2 cups dandelion greens, washed and roughly chopped
- 2 cups spinach, washed and roughly chopped
- 1 cup watercress, snipped with scissors
- 2 cloves garlic, 1 small piece turmeric, and a little bigger piece of ginger (peeled), all grated with my best friend, the micro grater
- 2 tbsp olive oil
- 1/2 cup vegetable or bone broth
- 1/2 cup freshly grated Parmesan cheese, and a little more to sprinkle on top
- 1 cup panko breadcrumbs (or gluten free)
- 2 tbsp butter, melted
- 1/4 cup favorite spring herbs, I snip with scissors
- 1/2 cup of your favorite grated cheese (optional, but I prefer Meredith Dairy Marinated Goat Cheese, and I slather it on top, then sprinkle freshly grated Parm)
- Freshly grated salt and pepper to taste
Here's How You Make It...
- Preheat the oven to 375°F
- In a large skillet, heat olive oil over medium heat sauté the veggies. Add the asparagus, peas, carrots, fennel, whatever spicy pepper you are using, and leek, cooking for about 5-7 minutes until they begin to soften.
- Stir in the dandelion greens, spinach and watercress, cooking until they wilt down.
- Pour in the veggie or bone broth and let the mixture simmer for 5 minutes so all the flavors infuse together, and when the liquid reduces remove from heat.
- In a separate mixing bowl, combine your breadcrumbs with the melted butter, Parmesan, fresh herbs, and whatever cheese you are using and stir to combine.
- Then put it all together and make it happen. Pour the veggie mixture into a greased baking dish, then sprinkle the breadcrumb mixture, and more freshly grated parm, salt and pepper, and bake for 20-25 minutes or until the top is golden brown and crispy.
