1. Spring Pea & Mint Risotto

Ingredients (Serves 2–3):

• 1 cup Arborio rice
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 2 cups vegetable broth, warmed
• 1 cup fresh or frozen peas
• 1/4 cup Parmesan cheese (optional)
• 1 tbsp olive oil
• 1 tbsp fresh mint, chopped
• Salt and pepper to taste
• Juice of ½ lemon

Instructions:

1. Heat olive oil in a pan, sauté onion, and garlic until translucent.
2. Add Arborio rice and toast for 1–2 minutes until lightly golden.
3. Gradually add warm broth, one ladle at a time, stirring continuously until absorbed before adding more.
4. When rice is almost cooked, stir in peas and cook for another 2–3 minutes.
5. Remove from heat, mix in Parmesan (if using), lemon juice, and fresh mint. Season with salt and pepper.

Creamy without cream, packed with fiber and plant-based protein from peas, and fresh mint adds a springtime zing.

2. Roasted Beet & Citrus Salad with Goat Cheese

Ingredients (Serves 2):

• 2 medium beets, roasted and sliced
• 1 orange or blood orange, peeled and segmented
• 2 cups arugula or baby spinach
• 2 tbsp walnuts, toasted
• 1–2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 oz goat cheese, crumbled
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C). Wrap beets in foil and roast for 40–50 minutes until tender. Let cool, then peel and slice.
2. Arrange arugula on a plate, top with beet slices, orange segments, and walnuts.
3. Drizzle with olive oil and balsamic vinegar. Sprinkle with goat cheese and season with salt and pepper.

This salad is both colourful and antioxidant rich.

3. Lemon-Herb Baked Chicken with Roasted Spring Veggies

Ingredients (Serves 2–3):

• 2 chicken breasts (skinless)
• 1 tbsp olive oil
• 1 tsp thyme, 1 tsp rosemary, 1 tsp oregano
• 1 lemon, sliced
• 1 cup asparagus, chopped
• 1 cup baby carrots
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place chicken on a baking tray, drizzle with olive oil, herbs, salt, and pepper. Place lemon slices on top.
3. Toss asparagus and carrots in a little olive oil, salt, and pepper; arrange around chicken.
4. Bake 20–25 minutes until chicken is cooked through and veggies are tender.
5. Squeeze fresh lemon over everything before serving.

 The perfect combination of lean protein + seasonal vegetables.

4. Broccoli & Sweet Potato Buddha Bowl

Ingredients (Serves 2):

• 1 medium sweet potato, cubed
• 1 cup broccoli florets
• ½ cup cooked chickpeas
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• Salt and pepper
• 1/4 cup cooked brown rice or quinoa
• Tahini dressing (2 tsp tahini + 1 tsp lemon juice + water to thin)

Instructions:

1. Preheat oven to 425°F (220°C). Toss sweet potato cubes with olive oil, paprika, garlic powder, salt, and pepper. Roast 20 minutes.
2. Add broccoli and chickpeas to the tray for the last 10 minutes of roasting.
3. Serve over a base of brown rice or quinoa. Drizzle with tahini dressing.

Full of fiber, antioxidants, and plant protein; a complete, colourful, and energizing spring meal.