As springtime chases winter grays away with colors of flowering plants and trees, it also means your dinner plate can look just as colorful. The fresh spring fruits, vegetables, herbs, and proteins found everywhere from local roadside stands to larger grocery stores are an inspiration to chefs and home cooks alike to brighten dishes with seasonal flavors.

More reasons why refreshing your diet right now can be a good idea

• Better nutrition. Freshly picked, seasonal produce retains more vitamins than produce harvested early for long-distance transport.
• More variety. Planning your meals according to the seasons is a fun way to shake up your dinner routine while choosing a broad selection of healthy options into your diet.
• Lower cost. In many cases, seasonal produce costs less because it’s more easily and readily available.

The flavors of spring are even affordable on a limited income. Just ask Jackie S., age 64, who relies on monthly SNAP assistance to eat well on a budget.

I buy vegetables with SNAP so I can eat healthily,” she told one of her benefits counselors. “I love to cook!”

Are you ready to cook like Jackie but need some inspiration? NCOA has you covered. Boost your health and well-being—and have some fun in the kitchen—with this guide to create nutritious, affordable, delicious meals using ingredients you can buy with your SNAP benefits.

How to boost your health and well-being with nutritious and affordable tasty meals

First thing's first. When planning your meals, "you should divide your plate into three sections," said Bertha Hurd, administrative nutritionist with the Los Angeles Department of Aging. “Half of your plate should be fruits and vegetables, and they should be colorful." 

Split the remaining half equally between proteins (like lean meat, fish, and beans) and whole grains (like wheat, oats, and brown rice), she says.

With these things in mind, you can use the recipes below—sourced from MyPlate.gov—to assemble your own spring-inspired healthy plates. Not sure what’s in season in your area? Check the USDA’s seasonal produce guide to search for your favorite foods—and discover some new ones, too.

Highlighted recipes from USDA's MyPlate: 

• Broccoli Strawberry Orzo Salad (ingredients needed: orzo pasta (uncooked); fresh broccoli (chopped); fresh strawberries (diced); sunflower seeds)
• Confetti Grain Salad (ingredients needed: brown rice (uncooked); lemons (juiced); green onions; parsley (minced); olive oil (or other vegetable oil); vegetables (your favorite, cut into small pieces)
• Kale and Cranberry Stir-Fry (ingredients needed: vegetable oil; onion (chopped); dried cranberries; garlic or garlic powder; kale (chopped); orange juice
• Lemon Spinach (ingredients needed: spinach (fresh); lemon juice)
• Mushroom Barley Soup (ingredients needed: olive oil (or other vegetable oil); onion (chopped); celery (sliced thin); carrot (peeled and sliced thin); mushrooms (sliced); barley (quick cooking); garlic powder; thyme (ground); chicken broth; parsley (chopped fresh)
• Pasta Primavera (ingredients needed: noodles; vegetable oil; mixed vegetables (chopped); tomatoes (chopped); margarine; garlic powder; Parmesan cheese)
• Pea Pesto (ingredients needed: frozen peas (can also use fresh or canned); grated Parmesan cheese; basil leaves; spinach (fresh, frozen, or canned); walnuts; garlic; extra virgin olive oil)
• Spring Vegetable Sauté (ingredients needed: olive oil; sweet onion (sliced); garlic (finely chopped); new potatoes (tiny, quartered); carrot (sliced); asparagus pieces; sugar snap peas, or green beans; radishes (quartered); dill (dried)

Using SNAP benefits to help you afford healthy meals

Excited to try these recipes but not sure you can afford the ingredients? Consider applying for the Supplemental Nutrition Assistance Program, or SNAP benefits.

Each year, this vital food assistance program helps millions of income-eligible older adults buy the groceries they need to maintain good health and well-being. While roughly 6.5 million older adults age 60+ rely on SNAP¹, there are millions more who may qualify but don’t know it. Could you be one of them? Use NCOA’s BenefitsCheckup to find out.

“The guidelines can change from year to year,” said Brandy Bauer, former director of NCOA’s MIPPA Resource Center, “so it’s always a good idea to see whether you may be eligible.”

Even if you only qualify for $158 each month—the average benefit amount an older adult receives, you may be surprised to learn what your SNAP benefits can buy. In fact, some grocery delivery services accept SNAP, though you may need to pay the delivery fee out of pocket.

If you don't qualify for SNAP, check out meal delivery services. Many meal delivery kits are surprisingly affordable for the nutritious ingredients and chef-inspired recipes they offer. 

Source

1. USDA. Food and Nutrition Service. Characteristics of SNAP Households – FY22. June 5, 2024. Found on the internet at https://www.fns.usda.gov/research/snap/characteristics-fy22