Eat Your Spring Greens: 5 Recipes from 5 Traditional Diets Around the World

The more frequent chirping of birds, the stretching of daylight, and the sprouting of spring vegetables all serve as exciting reminders of the changing of season. 

Among these vegetables are the outstandingly nutritious, pleasantly bitter and vibrantly colored leafy greens that are abundant in traditional diets across the world.

Whether you’re looking to freshen up your usual Easter or Passover fare, or packing a picnic lunch on a warmer day, these recipes are great for inviting greens into your life. Use them as appetizers, side dishes or full meals in any spring gathering you hold, or, just have them all to yourself, anytime – inspired by heritage diets. 

Dandelion Greens

Consuming greens is so prominent in the African Heritage Diet that the Pyramid actually includes a whole row at the base of the pyramid dedicated to them, in addition to the vegetables and herbs/spices sections, to signify their cultural and nutritional importance. Considering the African Heritage Diet can offer a whole range of health benefits, including reducing inflammation and colon cancer risk, improving weight and blood pressure, and more, we should take a page from its book and adopt more greens into our diet! 

Dandelion greens are the edible leaves of the dandelion plant; they are bitter with lightly peppery notes similar to arugula and pair beautifully with rich, healthy fats like olive oil and avocado. In this recipe, the dandelion greens are flash-cooked, which tenderizes the greens and removes some of their bitterness. The caramelized onions, caramelized pepper and garlic provide depth of flavor, while the lemon juice adds brightness. It is an affordable, quick and easy way to incorporate more dandelion greens into your diet! This flash cooking technique can also be used with whatever dark leafy greens you are able to find near you.

Arugula

Arugula’s distinct peppery flavor lends a pleasant bite to an otherwise mild lettuce salad. It can also be added to pasta, pizza, bruschetta, burgers…anything you want that extra bite in! Chances are, you have heard of or seen this spring green, but if you have never tasted it, pair it with complementary foods like lemon, mozzarella and prosciutto – and try it multiple times! Repeated exposure to bitter foods increases the likelihood you will enjoy them. Jicama root, pineapple, avocado and lime juice make this salad a Latin American Heritage-inspired meal, while barley, a whole grain, adds extra nutrition and keeps you fuller for longer. You can use watercress or arugula for the base – both will give you the bite you’re looking for!

Watercress

Watercress is a spring green that grows in water and has a similar peppery flavor to arugula. The CDC named watercress as the most nutrient-dense vegetable of the 41 fruits and vegetables studied, and for good reason; it has one of the highest concentrations of vitamins and minerals per calorie. (However, don’t shy away from the other greens discussed here – they are also at the top of the list of powerhouse fruits and vegetables!). Inspired by the Asian Heritage Diet, these Freekeh Rice Wraps have tangy, spicy, savory and fresh flavors in each bite, with a satisfying crunch. 

Radicchio

Radicchio isn’t technically green, but it is in the same leafy chicory family as dandelion greens – and is a wonderful way to add color to your plate in the spring. Adding it to your diet also may reduce your risk of cardiovascular and neurodegenerative disease. 

Radicchio is commonly used in Italian cuisine, so it should come as no surprise that this Insalata d’Orzo (Barley Salad) is inspired by the Mediterranean Diet. The bitterness in radicchio is tempered by cooking, and it can be prepared in many ways: sauteed, grilled or roasted. However in this recipe, we keep it fresh, and appreciate the bitterness, balancing it with fats like cheese and olive oil, and a squeeze of lemon juice for acidity. Learn more about the great greens of the Mediterranean Diet!

Spinach

We all know this classic leafy green – whether steamed, creamed, or in dips and salads – but for today, we present it pureed with bright flavors in a soup. This Springtime Soup utilizes spring treasures like asparagus and thyme for its herbaceous and earthy flavor. It is perfect for those on vegan and vegetarian diets; vegetarians can enjoy this soup with Pecorino Romano cheese, while vegans can mix in some nutritional yeast for a cheese-like, nutty flavor – one serving offers plenty of vitamin B12, a vitamin that vegans should take special care to include in their diet. 

However you decide to enjoy your spring greens, remember that, for maximum nutrition, flavor and overall enjoyability, try them several times and pair them with other flavors you love. With so many varieties, so many ways to prepare, and so many health benefits, there is much to celebrate with the arrival of spring’s generous greens. 

✅ Reviewed by a Registered Dietitian, as is all Oldways’ brand content and messaging