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This dietitian’s five healthy lunch ideas for spring

Spring is a wonderful time to revitalise your eating habits and embrace fresh, vibrant ingredients. 

As the winter chill fades away, it’s the perfect opportunity to explore new flavours and nourish your body with delicious new season fruits, vegetables, and nuts. 

Read on below as we dive into this dietitian’s favourite satisfying spring lunch ideas. These recipes not only celebrate the essence of spring but also the nutty and buttery flavours of macadamia nuts. 

So, let’s get ready to welcome the change of season with delicious and nutritious lunches!

1.     Spring Salad Bliss

Start your transition from winter to spring with a refreshing and colourful salad. Combine a variety of mixed greens like spinach, rocket and watercress with thinly sliced radishes, cucumbers, cherry tomatoes, smoked salmon and baby new potatoes. For a burst of flavour and healthy fats, add some toasted macadamia nuts. Drizzle with a tangy citrus vinaigrette made with fresh lemon juice, extra virgin olive oil, and a hint of Dijon mustard. This vibrant salad is not only visually appealing, but also a nutritional powerhouse.

Spring Salad Bliss

2.     Asparagus and Pea Pilaf

Spring is synonymous with asparagus and peas. Utilize these seasonal gems to create a delicious pilaf. Sauté chopped asparagus spears and sweet green peas in a pan with a touch of macadamia oil. Combine the sautéed vegetables with cooked brown rice, fresh herbs like mint and parsley. This light and flavourful pilaf can be enjoyed warm or chilled, making it an ideal lunch option.

3.     Spring Vegetable Wrap

Embrace the convenience of a satisfying spring vegetable wrap. Take a whole-grain tortilla and layer it with thinly sliced avocado, cucumber, bell peppers, and julienned carrots. For a protein boost, add some grilled chicken or crumbled feta cheese. Top it off with a sprinkle of macadamia nuts for a delightful crunch. This wholesome wrap is perfect for a packed lunch or a quick meal on the go.

Quinoa salad with macadamias
Quinoa salad with macadamias

4.     Citrus and Macadamia Quinoa Salad

Celebrate the citrus season by incorporating juicy oranges and tangy grapefruits into a refreshing quinoa salad. Cook quinoa according to the package instructions and let it cool. Toss the cooked quinoa with segments of oranges and grapefruits, roasted beetroot, chopped fresh mint, crumbled feta and a handful of chopped macadamia nuts. Drizzle with a light citrus dressing made from fresh lemon juice, honey, and a dash of macadamia oil. This vibrant salad is bursting with flavours and textures that scream springtime.

5.     Spring Quiche

For those who prefer a high protein option, a spring quiche is an excellent choice. Lightly sauté the asparagus, spinach, cherry tomatoes, and red onion until the vegetables are slightly tender and spread over a pre-baked quiche crust. Whisk together the eggs, macadamia milk, salt, black pepper, and ground nutmeg until well combined and pour over the sautéed vegetables. Sprinkle with shredded cheese and bake until golden. This energizing and nutrient-packed quiche will keep you fuelled throughout the day.

Spring Quiche
Spring Quiche

As we bid farewell to winter and welcome the blossoming season of spring, it’s the perfect time to refresh our eating habits. 

These five healthy lunch ideas, enriched with the goodness of macadamia nuts, provide a delicious and nutritious way to embrace the transition. 

Incorporate these recipes into your spring meal rotation to fuel your body with wholesome ingredients and savour the flavours of the season. Cheers to a healthy and vibrant spring!

This article was written for Australian Macadamias by Accredited Practising Dietitian Joanna Baker. You can find out more about her at

Fresh produce in season in Spring:

·       Bananas

·       Berries

·       Grapefruit

·       Lemons

·       Limes

·       Mandarins

·       Strawberries

·       Globe artichoke

·       Asparagus

·       Beans

·       Beetroot

·       Broccoli

·       Capsicum

·       Carrots

·       Cauliflower

·       Chillies

·       Cucumber

·       Leek

·       Lettuce

·       Onion

·       Parsley

·       Parsnips

·       Peas

·       Snow peas

·       Potatoes

·       Rhubarb

·       Silver beet

·       Spinach

·       Spring onion

·       Squash

·       Zucchini

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