Botanical Kitchen - Karina Hines

My dinner tonight.. all fabulous local food ~ hyper-seasonal fiddleheads over miso
with roasted haddock, my seaweed spice blend & some gorgeous greens.

anti-inflammatory
high fibre
essential minerals + vitamins
protein + omega 3
probiotic + prebiotic
heart + thyroid + hormone + immune

Everyday food as medicine meal ready in under 30 mins.

Spring brings a different rhythm back to the kitchen with fresh flavours, flowering herbs + vibrant greens, a welcome shift to how we cook and eat after a long winter’s heavier meals. The ingredients become greener, brighter, more bitter, mineral-rich + lightly salty, with tender leaves, bitter herbs, sea vegetables, wild foods + early vegetables finding their way back to the table.

There is something deeply restorative about this time of year. Crisp asparagus, peppery rocket, tart rhubarb, tender greens, chive flowers + fiddleheads each bring something distinct to spring cooking, inviting simpler meals built around freshness, flavour + seasonality.

In Traditional Chinese Medicine, spring is traditionally associated with the liver and gallbladder systems, and many of the green, bitter + mineral-rich foods of spring have long been valued for their stimulating, restorative qualities + liver and digestive support.

Fresh spring foods bring so many food-as-medicine benefits to the table. Here are some of the seasonal ingredients you can find at your local farmers’ markets, in gardens, local stores + throughout this week’s recipes.

Seasonal Food as Medicine Highlights

Fiddleheads — the jewel of spring here in the Northeast — are the tightly furled fronds of the ostrich fern, with a subtle earthy, green flavour. A hyper-seasonal wild food, fiddleheads are foraged and eaten as spring vegetables. Uncooked fiddleheads can be toxic, so it is important to boil or steam them for 10–15 minutes before using in recipes or eating them.

Asparagus is one of spring’s great seasonal vegetables with fresh, green, mineral-rich flavours. Traditionally valued for its natural diuretic properties, asparagus also contains prebiotic fibre to support digestion and gut health.

Rocket (arugula), mustard greens + bitter herbs bring the sharp, peppery, bitter flavours of spring alongside chlorophyll, minerals + plant compounds traditionally valued for supporting digestion, liver function + seasonal transition.

Spinach brings soft, mineral-rich green flavours to spring cooking along with chlorophyll, antioxidants + fibre that help support liver function, digestion + a healthy gut microbiome. Naturally rich in folate, iron, vitamin C + vitamin K, spinach has long been valued as a deeply nourishing spring green

Rhubarb is one of the first perennial vegetables of spring. Though most often used like a fruit in desserts because of its tart, tangy flavour, rhubarb also works beautifully in savoury cooking. Naturally rich in antioxidants, vitamin C, minerals + fibre, rhubarb brings tart, astringent flavours to spring cooking that have long been traditionally valued for helping tone tissues + support digestion.

Maine sea vegetables + mineral-rich greens bring naturally salty, savoury flavours along with iodine, minerals + trace elements that help support thyroid hormone production + metabolic health. Maine sea vegetables like kelp, alaria, dulse, bladderwrack, sea lettuce + Irish moss add depth, minerality + umami to lighter spring cooking.

Chives + chive flowers bring delicate oniony, green flavours to spring cooking along with antioxidants + sulphur-containing compounds traditionally valued for supporting digestion, liver function + seasonal transition.

Sweet violets — beyond the delicate purple beauty of the flowers, which are a perfect garnish for any spring dish there is depth and power; violets have been used by herbalists for centuries as a food as medicine and remedy for clearing cysts and tumours, moving lymph, healing wounds, soothing coughs and the digestive system.

Spring foods can help you bring some true food as medicine benefits to the table along with fresh, light, leafy and vibrant flavours ~ happy cooking. Shop local + eat to thrive!

Portland Buy Local Portland Maine Farmers' Market Maine Federation of Farmers' Markets Experience Maine

https://www.botanicalkitchen.com/

Here's a spring fling, clean and green and mineral-rich food as medicine for your weekend...

This week's menu here is for my Chef's Table members; for my whole plant life members, we have a Dulse Miso Tofu with Sh*take & Tatsoi.

Whatever your protein choice, eating style or allergy - I've got you covered!

The same goes if you are wondering how to cook & eat whole artichokes, they are fabulous and great for your digestion + liver.

https://www.botanicalkitchen.com/