One of my favorite things about spring is the abundance of farmer’s market produce. This salad combines the freshest, most flavorful picks in one delicious bowl.

• 2 to 3 medium beets, red or golden
• 1 bunch young dandelion greens or watercress leaves, chopped
• ½ head radicchio, thinly sliced
• 2 Persian cucumbers, thinly sliced
• 6 radishes, thinly sliced
• 1 Granny Smith apple, quartered, cored, thinly sliced
• 1 medium ripe avocado, peeled and diced
• 2 tablespoons extra-virgin olive oil or flax seed oil
• 2 tablespoons lemon juice
• Sea salt and freshly ground pepper to taste

1. Cut beets into quarters. Place in a steamer basket over 2 inches of water in a large pot set over high heat. Cover and steam until tender but firm, about 12 minutes.
2. When the beets are cool enough to handle, peel and dice them.
3. Combine the avocado, oil, lemon juice, salt and pepper together in a small mixing bowl.
4. In a separate serving bowl, mix beets with all the remaining ingredients.
5. Toss together with the dressing mixture. Serve at once.

I love this super-easy recipe, not just because it tastes fantastic and uses local, in-season produce, but also because it takes just 10 minutes to prep and 30 minutes or so to cook. You can make the rest of the meal while it bakes.

1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish, or substitute/add in other favorites, like squash
Extra virgin olive oil
Salt and pepper
Herbs: rosemary, thyme or sage, fresh if possible

Preheat oven to 375 degrees.

Wash and dice all vegetables into bite-size cubes.

Place in a large baking dish with sides.

Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
Sprinkle with salt, pepper and herbs.

Bake uncovered for 25 to 35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking. Serves 4 to 6.

Tip: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

This  healthy, vegan, and gluten-free soup is one of the easiest soups to make. It is delicious, warming, and it helps me feel aligned with the Fall-Winter season. When I make it, I make sure to double the amounts and freeze half in smaller mason jars for lunch or dinner appetizers on wintery days when I crave that cozy, nurtured feeling.

• 2 butternut squash cut into 2” cubes
• 2 containers of organic vegetable broth (add more broth to cover vegetables)
• 2 carrots, diced
• 2 parsnips, sliced
• 1 large spanish onion, diced
• 2 tablespoons grapeseed oil
• 1 tablespoon fresh sage, chopped
• 1 teaspoon turmeric
• pinch of nutmeg
• Sea salt and pepper to taste

In a large pot, sauté diced onion and chopped carrots for about 3 minutes.

Add squash, parsnips and vegetable broth to cover vegetables. Bring to boil and lower heat immediately.

Add fresh sage, turmeric, nutmeg, sea salt and pepper to taste and cook until tender, about 20 minutes.

Let cool a bit and pour mixture into a blender (or use a hand blender) and pureé the soup until smooth.

Garnish with your favorite herb and pumpkin or sunflower seeds.

Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. It is a rich source of dietary fiber and phyto-nutrients. Squash is one of the common low-calorie vegetables recommended by dieticians in cholesterol controlling and weight reduction programs. It is high in vitamin-A , providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good eye-sight. Research studies suggest that natural foods rich in vitamin A help the body protected against lung and oral cavity cancers.

It’s hard enough to get kids to eat healthy, especially at school when junk food or sugary snacks seem to magically sneak their way into the cafeteria. Try these easy, nutritious lunch box ideas that your kids will actually enjoy instead of toss in the trash.

1. Switch out the traditional unhealthy white bread sandwich for something a little more interesting. One of my favorites is a vegetarian bagel sandwich, which you can re-create each week with new toppings.

Bagel Sandwich
1 whole grain seeded bagel
¼ large ripe avocado, sliced
Pinch of sea salt
1 tablespoon sprouted sunflower seeds
¼ cup sprouts
4 thin slices cucumber

• Slice the bagel in thirds horizontally and save the middle slice for another use — smear with nut butter for your own mid-day snack. Bagels have ballooned in size over the years so the top and bottom part are plenty for a sandwich.
• Mash avocado into the bottom part of the bagel and sprinkle with sea salt, sunflower seeds and sprouts. Arrange the cucumber over the sprouts and cap with the bagel top.
• Cut in half. Wrap well or store in a snug container.
• This is best made in the morning before school to keep the bagel fresh and soft, not soggy.

2. Innovate classics, like PB&J, with ingredients that are so yummy, your kids won’t know they’re good for them. My Nut-Butter Pinwheels, for example, get their sweetness from apples and honey, not sugar-laden jelly, and the nuttiness from natural nut butters. The roll-up lavash makes them a fun finger food.

Nut-Butter Pinwheels
1 whole wheat lavash
2 tablespoons unsweetened almond, peanut or pumpkin seed butter
¼ cup apple, chopped and unpeeled
1 teaspoon honey
2 teaspoons unsweetened granola (optional)

• Cut the lavash in half crosswise and spread both halves with the nut butter. Drizzle with honey and top with apple and granola.
• With the shorter edge of the lavash toward you roll up into a wrap. Do the same with the second half and cut each roll into four pinwheels.
• Store in snug container or reassemble each half and wrap in parchment paper.
• This can be made a day ahead, but it’s really best made in morning before school.

3. Add a side of veggie sticks. Adding one cup of veggies to meals will help prevent the blood-sugar swings that may make them feel tired and cloud their thinking mid-day. By adding zucchini, celery, carrots and cucumbers to their snack bags, your child can benefit from more energy and better focus. If they can’t bear to eat “plain” veggie sticks, add a tablespoon of hummus for dipping.

4. Surprise them with blueberries for dessert. These berries soothe their sweet tooth while boosting their brain power at the same time. The bold color of this fruit comes from anthocyanins, antioxidants that studies have shown activate brain neurons. A recent report from Tufts University suggests that 1 cup of blueberries can increase brain energy by approximately 45 percent. Your kids can enjoy them fresh, dried or frozen all school year long.

This makes for a super healthy salad that you can prepare in advance and enjoy for a couple of days. I adapted it from Crazy Sexy Kitchen by Kris Carr & Chef Chad Sarno. You can serve it solo, with your favorite cooked grain, or wrapped in nori. When I have guests, I like to serve it wrapped in a cucumber slice and topped with sprouted sunflower seeds. Its a fancy and super healthy start to your meal!

• 1 bunch kale, any variety, chopped (you can all mix varieties)
• 2 cups diced bell peppers, red, yellow, and orange
• 1/2 cup chopped parsely
• 1 1/2 avocados, pit removed and chopped
• 2 tablespoons flax oil
• 2 tablespoons lemon juice
• sea salt, to taste
• pinch of cayenne, to taste
• sprouted sunflower seeds

In a bowl, combine all the ingredients. Massage and mix with your hands to “wilt” the kale and cream the avocado. Serve and enjoy!

Welcome autumn into your kitchen: Try new recipes for fall featuring the season’s freshest crop of apples and root vegetables. This will help you maximize nutrients by eating fresh local produce ,while also keeping dinners exciting and new.

 Quinoa-and-Apple Salad with Curry Dressing

I love this salad because it’s rich with flavor as well as nutrients. Quinoa is packed with protein so this recipe makes a great vegetarian meal, or can serve as a side dish when paired with a lean healthy protein like organic chicken. And if you’re busy like me, you’ll love the fact that quinoa cooks fast and stays fresh in the refrigerator for three to four days.

• 1/4 cup raw whole almonds
• 1 cup white quinoa
• 1 teaspoon honey
• 1 tablespoon shallot, finely chopped
• 1 teaspoon curry powder
• 1/4 teaspoon coarse salt
• 2 tablespoons fresh lemon juice
• Freshly ground pepper
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons dried currants
• 1 small McIntosh apple, cut into 1/8-inch-thick wedges
• 1/4 cup loosely packed fresh mint leaves, coarsely chopped, plus more for garnish

Preheat oven to 375 degrees. Spread almonds on a rimmed baking sheet; toast until lightly toasted and fragrant, about 7 minutes. Let cool; coarsely chop nuts.

Rinse quinoa thoroughly in a fine sieve; drain. Bring 2 cups water to a boil in a medium saucepan. Add quinoa; return to a boil. Stir quinoa, cover and reduce heat. Simmer until quinoa is tender but still chewy, about 15 minutes. Fluff quinoa with a fork and let cool.

Whisk together honey, shallot, curry powder, salt and lemon juice in a large bowl. Season with pepper. Whisking constantly, pour in oil in a slow, steady stream; whisk until dressing is emulsified. Add quinoa, currants, apple, mint and nuts; toss well. Garnish with mint.

Source: MSL Cookbook Vol. 2; The New Classics
Per serving: 304 calories, 14g fat, 0mg cholesterol, 38g carbs, 154mg sodium, 8g protein, 5g fiber

This makes a fantastic side dish or topping on simple grilled fish or chicken. Great addition to your summer BBQ.

• 3 tablespoons olive oil
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce
• 1/2 teaspoon brown sugar
• 1 mini green cabbage, chopped
• 1 garlic scape, thinly sliced
• 1/4 cup cilantro, basil or mint, chopped
• Freshly ground pepper
• Sprouted sunflower seeds

In a bowl, mix the oil, vinegar, soy sauce and brown sugar. Add cabbage, garlic scape and fresh herbs. Toss. Mix in the sunflower seeds and season with pepper. Toss again and serve.

Feel free to substitute your favorite vegetables. This vegan, gluten-free soup is one of the easiest ways to chock your diet full of antioxidants.

• 8 cups vegetable broth
• 6 cups water
• 1 1/2 cups red lentils, rinsed
• 2 carrots, diced
• 2 onions, diced
• 1 bunch kale, stem removed, roughly chopped
• 2 cloves garlic
• ½ teaspoon red pepper flakes (optional)
• 1 tablespoon parsley
• ½ lemon, zested
• 1 teaspoon turmeric
• Salt and pepper to taste

Add vegetable broth, water, carrots, onions, kale and garlic to a large pot. Bring to boil and lower heat immediately. Cook until tender, about 10 minutes.

Stir in rinsed red lentils, red pepper flakes, parsley, lemon zest, turmeric, salt and pepper. Cook on low heat for 5 more minutes.