Nourishing Nutrition Tips for Spring


:to do (something) regularly or constantly as an ordinary part of your life


:the activity of doing something again and again in order to become better at it


: the act or process of nourishing or being nourished

I would like to share my own personal practice + re-rooting activities.

A few basics:

1. Morning Routine

Take two minutes of stillness. Journal one page. Eat breakfast every day with protein, whole grain OR potato & fruit or vegetables. This killer combo sets the tone for managing your blood sugars, energy level and hunger throughout the day.

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2. Hydrate

Drink more than 8 cups of water per day to help your body efficiently flush toxins and better absorb nutrients. Start with apple cider vinegar, lemon & spice H20. Make lots of tea. Rosemary + Ginger + Honey + Turmeric + Apple Cider Vinegar + Garlic + Lime.

3. Add Greens + Fiber

Eat more than 5 FULL cups of vegetables and fruits a day. Emphasize veggies! During the winter months roasting seasonal vegetables are an easy and flavorful option. Also, adding greens to any recipe – salad, soup, chili or stew.

4. Meal Meditations

During your meal preparation +/or meal time, try a meal meditation:

Connect with each ingredient in your meal. Observe it in its whole form, feel it, smell it, taste it and most importantly, connect to it.

5. Make an appointment for a Kitchen Therapy session

Have a sit still & rejuvenate day at home. Kitchen therapy: Prepare what I need for a supportive week. 1) make a batch of grains {polenta, spelt berries, wild rice} 2) cook vegetables 3) make greens readily available 4) prepare proteins 5) make tea

6. Be in love with your life. Every minute of it. – Jack Kerouac

One word you will see repeated throughout Nutrition from the Ground Up is practice — the beauty of this approach is that it is shifting your relationship with your food, which will happen over time. Picking out a few in-season fruits and veggies to have on hand and incorporate into your recipes as substitutions is an excellent way to develop your intuitive cooking practice without becoming overwhelmed. Here are a few foraged items that you could experiment with this Spring for FREE:


Dandelion Greens:

Benefits: Vitamins K + A & C. Heals, purifies your blood + settles digestion.

Tips: Blanch in boiling water for 20 to 30 seconds. Add to anything, eggs, stew, salad, casseroles or sauté with olive oil or coconut oil. For a meal, be sure to pair with a potato or grain + a protein.

Storing Guide: Rinse gently, pat dry, and store them in plastic bags in refrigerator drawer

Note: part of the Sunflower family

Garlic Mustard:

Benefits: Vitamin C, Fiber + carotenoids

Tips: Sauté in olive oil or coconut oil. For a meal, be sure to pair with vegetables, 1/2 cup cooked grain/potato + a protein. Chop + add to salads

Storing Guide: Keep in a vase of water

Note: Harvest upper stem, leaves + flowers.


Benefits: High vitamin A, Niacin, Phosphorus, Iron + Vitamin C

Storing Guide: Store in the refrigerator in a container or bag for up to a week or blanch and freeze.

Tips: Blanch for 1 minute. Saute in olive oil or coconut oil + add to 1/2 cup cooked grain/potato + protein.

Note: only available in April + May.


Nicole Cormier is a Registered Dietitian, local food enthusiast, author, blogger and farmer-in-training. She indulges her passion for nutrition and local foods on beautiful Cape Cod through her nutrition counseling business, Delicious Living Nutrition, through partnership in a cold-pressed juice company, The Local Juice and nature-based retreat collaborative, Project Woods