A collection of five easy recipes that celebrate the flavors of spring: asparagus and celery marinade, cauliflower "couscous," chilled salmon with watercress sauce, sardine tapenade, and more. Quick to prepare and nutritionally balanced. We also share prep tips and suggestions for ingredient substitutions.

About this recipe

As we spend more time at home with fewer outings, we’ve put together easy, nutrient-dense recipes using spring ingredients. We chose menus that keep prep simple and cooking time short so even those who don’t usually cook can give them a try. When we actually made these dishes, the aromas of the ingredients were rich and the results were more satisfying than the effort involved. These vegetable-forward recipes are great if you want to support immunity and maintain brain and cardiovascular health.

Ingredients (2–3 servings)

  • Scallop, Asparagus & Celery Mustard Marinade
    • Scallops (adductor muscle) 100g (4–5 pieces)
    • Asparagus 4 stalks
    • Celery 1 stalk (leaves can be used)
    • Whole-grain mustard 1 tbsp
    • Apple cider vinegar 1 tbsp
    • Extra virgin olive oil 2 tsp
    • MCT oil (or olive oil) 1 tsp
    • Sea salt, black pepper a pinch
  • Cauliflower “Couscous”
    • Cauliflower (small) 1 head
    • Olive oil 1 tbsp
    • Garlic 1 clove (minced)
    • Lemon juice 1 tsp
    • Parsley (chopped) 2 tbsp
    • Sea salt, black pepper a pinch
  • Chilled Poached Salmon with Watercress Sauce
    • Salmon fillets 2 pieces (about 400g total)
    • Bone broth or water 2 cups
    • Watercress 1 bunch (about 50g)
    • Homemade mayonnaise 1/2 cup (store-bought OK)
    • Coriander (optional) a handful
    • Lemon juice 1 tsp, salt to taste
  • Sardine Tapenade-style Sauce
    • Sardines (cleaned) 2 fish (butterflied or filleted recommended)
    • Black olives (pitted) 50g
    • Capers 1 tbsp
    • Anchovy fillet 1 (optional)
    • Olive oil 1 tbsp
    • Lemon slices and vegetables of choice as needed

How to make

  1. Scallop, Asparagus & Celery Mustard Marinade
    1. Trim the tough ends from the asparagus, blanch in boiling water for 30–60 seconds and shock in cold water to set the color. Slice the celery thinly on the diagonal.
    2. Sprinkle a little salt on the scallops and quickly sear the surface, or if using them raw, rinse in cold water and pat dry.
    3. Mix the marinade (whole-grain mustard, apple cider vinegar, oils, salt), toss with the scallops and vegetables, and refrigerate for about 30 minutes to let the flavors meld.
  2. Cauliflower “Couscous”
    1. Chop the cauliflower into small florets with a knife or pulse in a food processor until it resembles coarse grains.
    2. Heat olive oil in a skillet, sauté the garlic until fragrant, add the cauliflower and cook for 3–5 minutes.
    3. Season with salt and pepper, mix in lemon juice and parsley, and it’s done. Enjoy warm or chilled.
  3. Chilled Poached Salmon with Watercress Sauce
    1. Warm the bone broth in a pot, add the salmon over low heat and poach for 3–4 minutes until the center is just slightly pink (it will finish cooking with residual heat). Remove and let cool.
    2. Blend the watercress, coriander, mayonnaise, lemon juice and salt until smooth.
    3. Serve the cooled salmon with the sauce chilled. A bed of leafy greens makes a colorful accompaniment.
  4. Sardine Tapenade-style Sauce
    1. Finely chop or pulse the olives, capers and anchovy into a paste, then bind with olive oil.
    2. Quickly sear the sardines on both sides in a skillet, then turn off the heat and spoon the tapenade over them to let the flavors meld.
    3. Serve with lemon and grilled vegetables. It’s also great on bread.

Nutritional & health points

  • Asparagus: Rich in B vitamins and potassium, it helps with blood pressure control and fatigue recovery. It’s an easy-to-cook vegetable because nutrients don’t leach out as much when briefly boiled.
  • Celery: Contains vitamin C and flavonoids as antioxidants, supporting digestive and cardiovascular health.
  • Cauliflower: Contains sulforaphane and choline, which are involved in liver function and brain health. Cauliflower rice is a low-carb alternative to staple grains.
  • Watercress: High in vitamin K, lutein and zeaxanthin, which are good for bone and eye health, and it also offers antioxidant benefits.
  • Sardines: Rich in EPA and DHA, beneficial for cardiovascular health and maintaining cognitive function. They’re also reassuringly lower in mercury compared to larger fish.

Variation tips

  • The scallop marinade is also delicious with chicken tenderloins or boiled shrimp. If the dressing is too acidic, adjust with a little honey.
  • For a Middle Eastern twist, add cumin and coriander to the cauliflower “couscous.” Mixing in nuts or raisins adds pleasant texture.
  • Make the watercress sauce yogurt-based for a lighter, lower-calorie option. Smoked salmon works beautifully for extra flavor.
  • Spoon the sardine tapenade over grilled tomatoes or eggplant for a more substantial dish. Swapping black olives for green ones changes the flavor in a fun way.

Summary

We’ve gathered easy, well-balanced menus focused on spring vegetables and oily fish. When we actually made them, the simple preparations that highlight the natural flavors were very satisfying and brightened our family table. geefee team will continue to share recipes that help you enjoy seasonal ingredients while supporting your health. Please feel free to adapt these recipes to your taste.