Spring is the season of renewal -- and a perfect time to refresh your snack routine with a delicious twist.
Our Taste of the Season series continues with four light, flavorful recipes for springtime that are easy to prepare and packed with fresh, nourishing ingredients. Whether you're craving something crunchy, savory or sweet, these wholesome snacks are designed to satisfy without slowing you down.
Protein-Packed Spinach Dip with Greek Yogurt
Spinach is rich in non-heme iron which can help prevent iron deficiency anemia, and pairing spinach with vitamin C rich foods can enhance iron absorption. Spinach is also high in potassium, magnesium, folate, and nitrates, which further support cardiovascular health.
Greek yogurt is an excellent source of probiotics, which helps to increase immune function and improve gut health, and a great source of protein. Taken together, and in honor of National Spinach Day on March 26th, we proffer this delicious heart-healthy snack which makes the best of spinach and Greek yogurt.
Ingredients
- 2 x 10 oz packages of chopped spinach, frozen
- 1/2 large onion, finely chopped
- 4 garlic cloves, minced
- 1 medium carrot, finely grated
- 2 Tbsp oil for frying
- 2 cups Greek yogurt, at least 2% fat
- 1/4 cup mayo
- Ground black pepper to taste
Instructions
1. Preparation: Defrost spinach in a colander for a least 8 hours or overnight. Squeeze as much water out and transfer to a medium bowl.
2. Make the Dip: Coat the pan with oil on medium heat. Add onion, garlic and carrot -- Sauté for 7 minutes or until translucent.
3. Season the Dip: Transfer to bowl with spinach, yogurt, mayo, and black pepper. Mix well.
4. Refrigerate before serving to amplify flavor. Serve with pretzel chips or brown rice crackers.
Fun Facts about Spinach
- Originally from ancient Persia, traders introduced spinach to India and China and it was known as the "Persian vegetable."
- Queen consort of France, Catherine de' Medici enjoyed spinach so much that she ate it at every meal. Today, when a dish made with spinach is known as Florentine, it is reflective of Catherine's birthplace, Florence, Italy.
- Spinach loses half of its major nutrients by the 8th day after harvesting. Therefore, frozen spinach is more nutritious, especially dense in folate, compared to "fresh" spinach from the produce aisle.
Almond Raisin Snack Mix Recipe
April's snack of the season, in honor of National Raisin Day on April 30th, is a naturally sweet, protein-rich blend that travels well and helps fuel your day.
Raisins are rich in nutrients like fiber, iron, potassium, and antioxidants, making them an excellent energy boost and natural digestive aid. Almonds are packed with vitamin E, magnesium, and healthy fats, which may help lower LDL (bad) cholesterol. Together with whole grains, this snack is an excellent source of fiber, while being low in fat and totally customizable.
Ingredients
- 4 cups whole, unsalted almonds
- 4 cups whole-grain cereal squares
- 4 cups low-fat granola
- 2 cups raisins
- 2 cups golden raisins
Instructions
1. Preheat the oven to 350°F. Spread the almonds in a single layer on an ungreased baking sheet. Bake for 5 to 10 minutes or until lightly toasted.
2. While almonds bake, stir together remaining ingredients, then stir in the cooled almonds.
3. Recipe will yield 32 servings, as each serving size is 1/2 cup.
Fun Facts about Raisins
- Over 300,000 tons of raisins are produced annually in the U.S., mostly in California.
- The most famous brand of raisin, Sun-Maid, was started when a woman began handing out raisins at a 1915. Her image still appears on the Sun-Maid boxes today.
- Raisins, currants, and sultanas are all dried grapes, but made from different varieties and drying methods.
Strawberry Caprese Salad Recipe
Though it didn't become popular until the early 20th century, the Caprese salad was a staple on the island of Capri, off the Italian coast, and is widely considered a tribute to the Italian flag and heritage. A colorful twist on the Italian classic -- fresh strawberries replace tomatoes in this modern rendition of the caprese salad for a juicy burst of spring flavor.
Strawberries are high in fiber, vitamin C, manganese and antioxidants, and are naturally fat free! Mozzarella cheese is a high protein cheese, with about 5 grams of protein per ounce. It's also high in calcium with around 200 mg of calcium per ounce and low in carbohydrates and sodium. Extra virgin olive oil, used to make the dressing, is rich in antioxidants and contains healthy fats, but a little goes a long way with this calorie dense ingredient. Taken together, this nutrient-packed snack offers a delicious balance of protein, fiber, healthy fats, and natural sugars, making it a satisfying and energizing option for snacking.
Ingredients
- 2 lbs fresh strawberries, stemmed and sliced
- 2 cups mozzarella balls, drained and halved (or chopped mozzarella block in 1/2" pieces)
- 1/4 cup balsamic glaze
- 3 Tbsp extra virgin olive oil
- 10 fresh basil leaves, finely sliced
- 4 mint leaves, finely sliced
- Pepper to taste
Instructions
1. To make balsamic glaze from balsamic vinegar, simmer 1/2 cup vinegar in a nonreactive pot over low-heat until reduced to one-half its original volume, 1/4 cup.
2. To serve: Toss strawberries and mozzarella balls with olive oil. Season with pepper to taste. Add basil and mint and toss again. Drizzle balsamic syrup over and around salad. Finish with pepper to taste.
Springtime Snack Favorites, Any Season
These vibrant springtime snacks are as nourishing as they are flavorful, and can be enjoyed year round with little substitution needed. Each one celebrates seasonal ingredients that support overall wellness. Whether you're preparing a heart-healthy dip for guests, assembling a crunchy mix to take on the go, or plating a fresh salad as an afternoon treat, these recipes make snacking feel thoughtful, satisfying, and fun. We hope they inspire you to savor the season -- one delicious bite at a time.
Learn more about Fine Dining Options at The Bristal >>
