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Spring into Wellness: Nourishing TCM-inspired Recipes for Every Meal

As Spring unfolds its splendor, it's the perfect time to revitalize your diet with fresh, seasonal ingredients that harmonize with the principles of Traditional Chinese Medicine (TCM). Embrace the vitality of the season with these wholesome and delicious recipes designed to nourish your body and support your well-being from morning till night.

Breakfast: Green Goodness Smoothie Bowl


  • 1 ripe banana

  • 1 cup spinach leaves

  • 1/2 cup cucumber, peeled and chopped

  • 1/2 avocado

  • 1/2 cup almond milk (or any plant-based milk)

  • 1 tablespoon chia seeds

  • Optional toppings: sliced kiwi, fresh berries, pumpkin seeds, shredded coconut


  1. In a blender, combine the banana, spinach, cucumber, avocado, almond milk, and chia seeds.

  2. Blend until smooth and creamy.

  3. Pour the smoothie into a bowl and top with sliced kiwi, fresh berries, pumpkin seeds, and shredded coconut.

  4. Enjoy this refreshing and nutrient-packed breakfast bowl to kickstart your day with vitality. Have a warm cup of tea or coffee to aid in digestion.

Lunch: Sesame Ginger Stir-Fry with Chicken


  • 2 boneless, skinless chicken breasts, thinly sliced

  • 2 tablespoons sesame oil

  • 2 cloves garlic, minced

  • 1 tablespoon fresh ginger, grated

  • 2 cups mixed vegetables (such as bell peppers, snap peas, carrots)

  • 2 tablespoons soy sauce (or tamari for gluten-free option)

  • 1 tablespoon rice vinegar

  • 1 tablespoon honey or maple syrup

  • Cooked brown rice or quinoa, for serving

  • Sesame seeds, for garnish


  1. Heat sesame oil in a large skillet over medium heat. Add minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant.

  2. Add sliced chicken breasts to the skillet and cook until golden brown and cooked through, about 5-7 minutes.

  3. Stir in mixed vegetables and cook until tender-crisp, about 3-5 minutes.

  4. In a small bowl, whisk together soy sauce, rice vinegar, and honey or maple syrup. Pour the sauce over the chicken and vegetables, stirring to coat evenly.

  5. Serve the sesame ginger stir-fry over cooked brown rice or quinoa, garnished with sesame seeds for added crunch and flavor.

Snack: Citrus Avocado Toast


  • 2 slices whole grain or gluten free bread, toasted

  • 1 ripe avocado, mashed

  • Juice of 1/2 lemon

  • Zest of 1 lemon

  • Sea salt and black pepper, to taste

  • Thinly sliced radishes, for garnish

  • Microgreens, for garnish


  1. In a small bowl, mash the ripe avocado with lemon juice and lemon zest until smooth.

  2. Season the avocado mash with sea salt and black pepper, to taste.

  3. Spread the avocado mash evenly onto toasted whole grain bread slices.

  4. Top each slice with thinly sliced radishes and a sprinkle of microgreens for added freshness and crunch.

  5. Enjoy this zesty and nutrient-rich snack that's bursting with Spring flavors.

Dinner: Spring Vegetable Quinoa Salad


  • 1 cup quinoa, rinsed

  • 2 cups water or vegetable broth

  • 1 cup asparagus, chopped into bite-sized pieces

  • 1 cup sugar snap peas, halved

  • 1 cup cherry tomatoes, halved

  • 1/4 cup fresh parsley, chopped

  • 1/4 cup fresh mint leaves, chopped

  • Juice of 1 lemon

  • 2 tablespoons extra virgin olive oil

  • Sea salt and black pepper, to taste

  • Crumbled feta cheese (optional, omit for vegan version)


  1. In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low and simmer covered for 15-20 minutes, or until quinoa is cooked and water is absorbed. Remove from heat and let it cool slightly.

  2. Meanwhile, blanch the asparagus and sugar snap peas in boiling water for 1-2 minutes, then transfer to an ice bath to stop the cooking process. Drain and set aside.

  3. In a large mixing bowl, combine cooked quinoa, blanched vegetables, cherry tomatoes, chopped parsley, and chopped mint.

  4. In a small bowl, whisk together lemon juice, extra virgin olive oil, sea salt, and black pepper to make the dressing. Pour the dressing over the quinoa salad and toss to coat evenly.

  5. Garnish the salad with crumbled feta cheese (if using) for added creaminess and tanginess.

  6. Serve this vibrant and satisfying Spring vegetable quinoa salad as a nourishing dinner option that celebrates the season's bounty. Dessert: Honey-Lemon Yogurt Parfait Ingredients: Instructions:

  • 1 cup plain Greek yogurt (or dairy free yogurt)

  • Zest of 1 lemon

  • 1 tablespoon honey

  • 1/2 cup granola

  • 1/2 cup mixed fresh berries (such as strawberries, blueberries, raspberries)

  • Fresh mint leaves, for garnish


With these TCM-inspired recipes, you can nourish your body with wholesome ingredients that align with the energetic qualities of Spring. From vibrant smoothie bowls to refreshing salads and flavorful stir-fries, these dishes are not only delicious but also promote balance and vitality. Embrace the season's abundance and enjoy the nourishing flavors of Spring with every bite.


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