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Spring is a pretty magical season and often a time of year when many of us start to eat a little lighter, celebrate the outdoors and give our life a bit of a cleanse. So when it comes to celebrating with the wonderful people around you, how do you go about it with good health in mind? The ticket is to keep it simple in it’s concept, but create abundance in all the beautiful things that show off springthink colours, flavours and nutrition.


As we look outside we’re seeing a beautiful green come to life after the winter months, spring blossoms slowly opening to full bloom. And these are things we want to bring to the table to make it shine. I love incorporating lots of lovely greens in my spring table of food, so to accompany these I work in simple leaves from the garden with a cutlery setting, little jugs and jars of other varieties you can pinch from trees or your pots of herbs. If flowers are close then look out for these beauties to create a floral dream:

  • Snowdrops
  • Hyacinths
  • Daffodils
  • Crab apples
  • Hydrangeas


Eating for good health should never sacrifice the flavor in food – in fact more than anything it enhances it! And the same goes for when you might be doing a little internal detox during the spring months.

Focus on key ingredients of the season and simply pair their flavours with other elements of the meal. Let’s get the creative juices flowing with:

  • Citrus fruits such as grapefruit, orange, lemon with poached fish or chicken
  • Asparagus with a dijon yoghurt 
  • Braised fennel with leek and fresh herbs


Now if spring detoxing is your thing, then nutrition is key and this can come so easily through the ingredients and dishes you bring to the table. Some key points to consider in the nutrition of your food might be bitter, sour, fermented and probiotic rich foods, minimal sugar and greens a PLENTY! Why? These are the foods that aid the body’s natural elimination and detoxification pathways, establish healthy gut flora and motion, reduce inflammation and ensure you are truly feeling as fresh as a spring daisy.

At the table for a spring lunch

  • Sour and bitter foods including rocket, witlof, radicchio, artichoke and dandelion to support liver detoxification.
  • Fermented and probiotic rich foods for a healthy gut such as sauerkraut, miso dressings, kombucha to drink and a healthy dessert incorporating natural yoghurt
  • Wholefoods low in sugar to reduce the spike in blood sugars and help the body burn fat stores. In a previous blog I spoke of berries as a lovely alternative to the perhaps more sneaky sweet treats we dig into at celebratory occasions, don’t shy away from doing desserts built on the most simple and beautiful ingredients of spring
  • Greens in abundance because not only do they celebrate the spring season and how beautiful our gardens are in full bloom but also offer the fibre our gut needs to move and eliminate well. Asparagus, broccoli, peas, spinach, silverbeet and some of the other lovely green veges I’ve mentioned just above are bursting with phytochemicals, minerals, fibre and vitamins to fuel your body with the best nutrition nature has on offer.

Feature image : Jason Loucas in Seasons to Share, Jacqueline Alwill @murdochbooks 

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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