In spring, the world around us is changing. Now that the days are getting longer and things are starting to sprout, our menus can also take on new appearances to reflect the freshness, brightness, and vitality that we see in nature.
Not only do yellow foods offer a rich variety of vitamins and minerals, but their very color is also beneficial.
Natural pigments like beta-carotene and curcumin are powerful phytonutrients with antioxidant properties that are responsible for the color of yellow foods. For example, beta-carotene is found in produce like carrots, sweet potatoes, and mangos and is converted by the body into vitamin A—an essential nutrient that supports immune regulation; eye and skin health; and the development of teeth, bone, hair, and nails.
We can find yellow foods everywhere. Lemons, bananas, and eggs are all examples of yellow foods we can easily bring to our menus. So, bring on the sun and paint your plates with vibrant yellow through five recipes that energize your body and awaken your senses.
Breakfast Tortillas with Leeks and Sunny-Side-Up Eggs
Sunny-side-up eggs are a celebration of spring that bring color and energy to our plates. Here, we lay them on a bed of sautéed spring leeks, which are mixed with thyme, yogurt, and a dash of lemon zest for fresh, tangy flavor. It’s a dish that features the essential staples of spring while remaining easy to prepare for breakfast or lunch.
Scallops with Lemon and Saffron
A creamy coconut sauce makes a rich and luxurious accompaniment to simply seared scallops, punctuated by the bright flavor of lemon and the earthy, floral scent of saffron. A deep yellow tint of saffron colors the dish and is topped off with a final dash of bright yellow lemon zest.
Curried Potato Salad
Potatoes, full of vitamin C, are satiating and delicious in this curried potato salad. Turmeric, cumin, coriander, a touch of cayenne, and protein-rich yogurt are married in a flavorful dressing that’s finished with a hint of sweetness from dried apricots, chopped cilantro, and earthy kalonji.
Steamed Halibut with a Smoky, Spicy Mango Salsa
Sweet mango and crunchy yellow pepper come together in this vibrant, luscious accompaniment to simply steamed halibut. Fresh mint is set against the subtle, layered heat from habanero and serrano peppers, while smoked paprika helps deliver a spectrum of bold flavor.
Spicy Mango Banana Smoothie
This sunny smoothie draws on yellow mangos, beneficial bee pollen, and turmeric. Not only will this drink brighten your day visually, it’s also full of bright, zingy flavor and a spicy kick. That little boost of cayenne and black pepper is awakening, indeed!
This collection originally appeared on alive.com as “Here Comes the Sun.”
