10 Spring Fruits and Veggies to Add to Your Diet

Cold Cucumber Mint Soup

1 1/2 pound peeled and chopped cucumbers

1 cup chopped mint

1/4 cup chopped chives

2 teaspoons chopped garlic

1 1/4 cup plain nonfat yogurt

1/2 tablespoon fresh lemon juice

1 teaspoon sea salt

Pinch freshly ground black pepper

  1. In a blender container combine cucumber, mint, chives and garlic and puree until smooth.
  2. Pour cucumber mixture into a large bowl and whisk in remaining ingredients and chill in refrigerator for two hours to four hours.

Makes 6 (3/4-cup) servings, each containing approximately:

40 calories

7 grams of carbohydrate

trace fat

0 mg. cholesterol

3 grams of protein

314 mg. sodium

1 grams of Fiber

Strawberry, Chicken and Arugula Salad

Panzanella Salad Dressing:

1/4 cup red wine vinegar

2 tablespoons water

2 tablespoon minced shallots

2 teaspoons brown sugar

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

4 4-oz. boneless, skinless chicken breast halves

4 slices multi-grain bread

2 tablespoons olive oil or olive oil spray

2 cups sliced strawberries

3 cups baby arugula

  1. In a small bowl combine all ingredients for dressing and set aside.
  2. Preheat grill or broiler.  Grill or broil chicken breast for 3 to 5 minutes on each side or until internal temperature reaches 165 degrees. Cool completely and dice.
  3. Evenly spray bread with olive oil spray or brush with 2 tablespoons of olive oil on both sides.  Grill bread slices until toasted.  Dice bread into bite-size pieces and set aside.
  4. In a large bowl, combine chicken, strawberries and arugula.  Whisk dressing until well mixed.  Toss salad with dressing and grilled bread just before serving.
  5. Divide salad into four servings and place in salad bowls.


Makes 4 servings, each containing approximately:

400 calories

42 gm. carbohydrate

12 gm. fat

72 mg. cholesterol

33 gm. protein

510 mg. sodium

5 gm. fiber




Canyon Ranch pioneered the evolution of wellness lifestyle and has been an industry leader for 30 years. Lead by a team of expert physicians and other health and wellness specialists, Canyon Ranch operates the world's most celebrated collection of life-enhancement properties with the goal to inspire people to make a commitment to healthy living. 

Chrissy Wellington is co-author of Navigating the Supermarket: A Nutritious Guide to Shopping Well. To pick up a copy of her book, please visit willpowermatrix.com/public/120.cfm.


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