Spring Eats; Our Favorite Recipes this March!

The abundant spring season always seems to remind us of our blessings! These plentiful, and nutritional foods bring inspiration and gratitude to our minds and bodies; allowing us to further ECHO’s mission and help people on a daily basis. With this abundance and over pouring appreciation for this Earth, ECHO has created a new blog post, giving readers recipes for each meal of the day; using all seasonal, spring produce! Crafting this post was really inspiring, and allowed team members at ECHO to share their own favorite recipes this month! Nothing seems to bring people together, as much as a homemade meal! With that being said, here are our favorite seasonal, go-to recipes for the month of March!


Our Favorite Spring Foods:

1.     Fava Beans

2.     Spinach

3.     Asparagus

4.     Strawberries

5.     Kiwi

6.     Cherries

7.     Apricots

8.     Peas

9.     Artichokes

10.  Beets

11.  Spring onions

12.  Parsley

13.  Basil

14.  Dandelion

15.  Radishes

16.  Broccoli

17.  Mushrooms

18.  Celery

19.  Avocado

20.  Garlic


keto flatbread.png

Keto-Friendly Breakfast Wrap


Yields 2-4 servings


- 2 cups of fresh spinach

- ½ cup of grated low-fat mozzarella cheese

- 1 egg

- fresh basil/oregano to taste

- salt & pepper to taste

- ¼ teaspoon of garlic powder


Our favorite foods to fill our wraps:





-Breakfast meats







Preheat your oven to 400 degrees Fahrenheit.

Blend the cheese and spinach together using a food processor.

Stir in the egg, herbs, and salt and pepper.

Spread the mixture evenly onto a baking sheet, lined with parchment paper (you want the mixture to be spread about ¼ inch thick maximum).

Bake about 15-18 minutes, or until dry and golden brown.

After removing your wrap from the oven, TAKE IT OFF THE PARCHMENT PAPER and allow it to cool completely, before you start to slice it.

 Fill your flatbreads with your favorite foods! Enjoy!

Photo Credit: Facebook.com

straw kiwi.png

Strawberry-Kiwi Protein Smoothie


Yields 2 Servings


- 1 kiwi, peeled and chopped

- 1 handful of frozen strawberries

- 1 banana

- 1 cup of milk of your choice

- 1 dash of maple syrup

- 1 Tbsp of protein powder of your choice (vanilla flavored)


Combine all the ingredients into your blender.

Blend on high until completely smooth and there are no strawberry or kiwi chunks. Add more milk or ice for your desired texture. Enjoy!

 Photo Credit: Nutribullet


Avo toast.png

Seasonal Veggie Sourdough Toasts with Avocado


Yields 2 servings


- 2 slices of sourdough bread

- 1 avocado

- 1 radish, sliced very thin

- salt & pepper to taste

- sprouts of choice (we like to use broccoli sprouts and sunflower sprouts)

- 1 tomato, cut into 4 slices (2 slices per toast)

- (optional) drizzle of good quality olive oil, coconut aminos, and/or sriracha.


Toast your sourdough bread slices to your liking. While they are toasting, smash up your avocado into a small bowl; add salt & pepper, and a squeeze of lemon juice.

Slice your watermelon radishes very thinly, set aside. Slice your tomato and drizzle with extra- virgin olive oil (or anything above); top with salt and pepper.

Smear the smashed avocado onto the toasts. Follow the avocado with the sliced radish, sprouts, and then top with tomato slices. Add extra toppings of your choice! Enjoy!



Fava Bean and Shaved-Asparagus Salad


Yields 8 Servings


- ¼ cup coarsely chopped raw pistachios

- 1 ½ cups, shelled fava beans

- salt & pepper to taste

-1/3 cup of olive oil

- 1 bunch of fresh asparagus, sliced thinly, lengthwise (preferably on a mandoline)

- 2 tablespoons of white wine vinegar

- 2 cups of arugula

- 1 cup of watercress spinach

-1/4 cup of mint leaves

- 2 Tbsp of tarragon leaves

- 2 Tbsp of chopped spring onion (approx. 2 stalks)

-1 cup of golden cherry tomatoes, cut in half

- juice of 1 lemon

-1 Tbsp maple syrup


Preheat oven to 350°. Toast pistachios on a rimmed baking sheet, tossing occasionally, until fragrant but not browned, 5–8 minutes. Let cool.

Cook fava beans in a large saucepan of boiling salted water until tender, about 4 minutes. Using a slotted spoon, transfer to a colander set in a bowl of ice water. Drain, remove skins, and transfer beans to a small bowl.

In a separate, small bowl combine: spring onions, vinegar, lemon juice, salt & pepper; set the mixture aside for a few minutes.

Whisk the olive oil and maple syrup into the spring onion mixture.

Combine beans, asparagus, watercress, arugula, mint, tarragon, and cherry tomatoes in a large bowl; add vinaigrette and pistachios and toss to combine. Top with fresh cracked pepper. Enjoy!

 Photo Credit: bonappetit.com



Spring Veggie Soup


Yields 4 servings


-2 Tbsp of olive oil

- 2 medium carrots, diced (approx. 1 cup)

- 1 medium size leek, trimmed and diced (approx. 2 cups)

- 1 celery stalk, diced (approx. 2/3 cup)

- Salt & pepper to taste

- 2 garlic cloves, minced

- 5 cups, unsalted stock of choice

- 1 pound of small red potatoes, quartered

- 1 cup of frozen green peas

- 1 cup of sliced asparagus (cut into 1 inch chunks)

- 1, 15-ounce can of cannellini beans, rinsed and drained

- 2 cups of fresh spinach

- 1 teaspoon of fresh thyme

- ¼ cup of fresh, torn basil

- (optional) parmesan cheese, grated


Heat a large saucepan over medium heat. Add oil; mix through to coat.

Add carrots, leek, and celery; cook 5 minutes, stirring occasionally.

Add salt, pepper, and garlic; cook 1 minute, stirring frequently.

Add stock; bring to a simmer over medium-high heat.

Add potatoes; reduce heat to medium, and simmer 8 minutes or until potatoes start to soften. Add peas, asparagus, and beans; simmer 4 minutes or until vegetables are crisp-tender. Add spinach, thyme, and basil last; cook 1 minute. Ladle soup into bowls; top with cheese or hot sauce. Enjoy!

Photo Credit: MyRecipes



Spicy Garlic-Roasted Beets


Yields 4 servings


-1 bunch of large red beets, cubed

-salt and pepper to taste

-1 Tbsp of olive oil

- 1 clove of garlic, minced

- 1 tsp of red pepper flakes

- 1 tsp of ground turmeric

- 1 tsp of paprika

-1 tsp of dried oregano

- 1 Tbsp of maple syrup

- 1 tsp of dried oregano


Wash and peel the beets.

Once that is done, preheat your oven to 375 degrees Fahrenheit.

Cut the beets into 1- inch thick cubes. Toss them in the olive oil, spices, and garlic.

Place the beets onto a baking pan lined with parchment paper.

Bake your beets for 35-40 minutes, flipping occasionally.

During the last 5-10 minutes of baking, drizzle the maple syrup over your beets and toss once more. Allow them to finish cooking. Once they are done, season with fresh cracked pepper, and serve warm. Enjoy!

Photo Credit: Taste




Homegrown Dandelion-Ginger Tea


Yields 3-4 servings


- 2 cups of young, dandelion greens and flowers; rinsed clean.

- 1-inch chunk of fresh ginger, peeled & grated

-the juice from half of a lemon

-sweetener of choice

-dash of cinnamon


Place the 2 cups of dandelion into a sauce pan.

Cover it with about 4 cups of water. Bring it to a boil, cover and remove from heat. Add your fresh ginger.

Allow your dandelion tea to infuse for AT LEAST the next 3 hours.

Once your tea has steeped, strain out the dandelion and ginger and reserve the liquid for tea. Add the lemon juice and cinnamon before drinking. Chill your leftover tea in the fridge. Enjoy!

Photo Credit: mix.com




Upcoming Events:    ECHO’s Annual Global Food and Farm Festival    Date: Saturday, March 16, 2019 9am-3pm    Tickets on sale NOW online!    $5 presale, or $7 at the door, the day of the event.

Upcoming Events:

ECHO’s Annual Global Food and Farm Festival

Date: Saturday, March 16, 2019 9am-3pm

Tickets on sale NOW online!

$5 presale, or $7 at the door, the day of the event.

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Works Cited:

Roman, Alison, and Alex Lau. “Fava Bean and Asparagus Salad.” Bon Appetit, Bon Appétit, 21 May 2016, www.bonappetit.com/recipe/fava-bean-asparagus-salad.

Rose, Amanda. “Dandelion Tea for Fluid Retention, Blood Pressure, Blood Sugar, and More!” Fresh Bites Daily, 26 Apr. 2018, www.freshbitesdaily.com/dandelion-tea/.

“Seasonal Produce Guide.” Nutrition Education Materials | SNAP-Ed Connection, snaped.fns.usda.gov/seasonal-produce-guide.

“Spring Vegetable Soup.” MyRecipes, My Recipes, www.myrecipes.com/recipe/spring-vegetable-soup-0.