Eating in the summer is easy- the focus is on lots of hydrating smoothies, fruits and salads, plus some BBQ here and there to weigh the lighter options down a bit. In the fall, it gets a little heavier still and there is (ideally) pumpkin in everything. The winter is all about comfort food- thick stews and chilis, roasted meats and root vegetables, porridge and hearty breads. But what about spring? For the earth it is a time of renewal and if we eat with the seasons, as we should as much as possible, it is a season of renewal for us too. It is the best time of year to detoxify our bodies. That doesn’t mean going on cleanses or restrictive diets, it means eating more foods that support our bodies’ natural detoxification process. Every single days our bodies are constantly detoxing what we do not need from our diet and environment and the spring season is a good time to give it a little extra help nutritionally.
The liver is our all star organ when it comes to digestion and there are some foods that help it to do its job well, especially if they are high in antioxidants and have a strong anti-inflammatory effect. Generally sticking with a low sugar and high fiber diet will guide you to the right foods for overall health, and a well-functioning liver. More specifically, glutathione is a powerful antioxidant present in both asparagus and walnuts. Omega-3 fatty acids, an essential type of fat with anti-inflammatory properties, are present in the walnuts. Greens and herbs provide a concentrated amount of vitamins and minerals, and have thus been highly regarded for their “cleansing” properties since ancient times. Raw honey, onions and garlic have antimicrobial capabilities that fight inflammation. Bitter fruits and vegetables such as blood orange have enzymes that help to digest our food, putting less stress on the digestive system itself, including the liver.
Greens are in season now, sprouting up in abundance now that the frosts have passed. Asparagus is in its prime, and though there are not many local fruits yet, the citrus fruits from down south are particularly sweet and juicy. These items all come together in a salad, but since the temperatures are still on the cooler side, our meals should still feature some heavier, grounding ingredients. Wheat berries are just what they sound like- whole wheat grains, and they are nutty, robust and satisfying. Paired with walnuts they help keep the salad seasonal and balanced.
I just used regular wheat berries from the bulk section at a health food store but there are several types available there or pre-packaged in the grain or health food section of regular grocers. Kamut and Farro are some of the more widely known and available types and they are slightly different in size but since they are all different varieties of wheat, they still have close commonality in flavour and texture. Alternatively for a gluten-free option, quinoa or millet would work just as well or if all of those words sound too bizarre, brown rice or barley could be nice too. 
- 2 cups romaine, shredded (or any preferred leafy greens)
- 2 cups asparagus, chopped (ends snapped off, sliced in half lengthwise, then sliced again widthwise at around ¾ inch intervals)
- 1½ cups wheat berries
- ½ cup walnuts, chopped
- 1 blood orange, chopped (cut skin off with a serrated knife for a clean look, then cut into thick slices, lay the slices down and cut each into quarters, then cut each quarter again)
- 1 cara cara orange, chopped (or any preferred type; cut skin off with a serrated knife for a clean look, then cut into thick slices, lay the slices down and cut each into quarters, then cut each quarter again)
- ¼ red onion, sliced thinly
- 2 tablespoons mint, chopped finely (8-10 leaves)
- Orange Vinaigrette
- ¼ cup cara cara orange juice (or any preferred type; from ½ large orange)
- 2 tablespoons good olive oil
- 1 tablespoon raw honey (or maple syrup)
- 1 tablespoon balsamic vinegar
- 1 small garlic clove, minced
- ⅛ teaspoon sea salt
- Cook wheat berries according to package directions in the base of a double steamer. If you have a large pot that a steamer pot fits onto this is ideal because the asparagus can be steamed during the end part of the wheat cooking.
- The wheat berries will probably need to be boiled in salted water then reduced to simmer and left for around 60 minutes to cook (their heartiness requires a longer cooking time than other grains). When there is 10 minutes left, place the steamer over with the asparagus and put the lid on top to keep the heat in. Alternatively, use a separate steamer and bring the water to boil when there is around 15 minutes left on the wheat, then steam for 5-7 minutes, until softened.
- Meanwhile, prepare the vinaigrette ingredients in the base of a large bowl. Mix all ingredients except the oil, then whisk continually while pouring the oil in a slow stream so that it emulsifies.
- When the wheat berries are done, drain any excess water then pour into the bowl with the vinaigrette and toss to combine as soon as possible. Set aside for a to cool, for up to 10 minutes or so, before adding all the other ingredients. Toss to combine and serve as is or store in the fridge and serve cooled.
