Spring is here and with the change of season comes warmer weather, extra sunshine, and all the beautiful colors of spring. This time of the year invigorates us all and oftentimes has us ready for a fresh start. At Seattle Sutton’s Healthy Eating, we are excited to introduce our Spring Menu to provide our customers with fresh new flavors, seasonal items, and increase our meal variety. We are adding eight new meals and bringing back two fan-favorites. These new additions will have the same healthy ingredients, familiar favorites, and chef creativity you’ve come to love!

Along with new meal offerings, we are excited to be swapping some meals from the weekdays and weekends to provide our customers who order a 4-day meal plan the opportunity to try a selection of our current meals that they have never had the chance to try. By changing the placement of these meals on the menu, our hope is that you will find new favorites and enjoy the increased meal selection.

Check out some of the new items you’ll find on our Spring Refresh Menu and learn about the back story and different health-promoting, in season foods we chose to feature in these delicious meals!

Haystack Breakfast

A breakfast egg bake filled with diced potatoes, spinach, feta, and Seattle’s homemade vegan breakfast sausage topped with shredded phyllo accompanied by Chef Marcus’ vanilla bean yogurt custard and southern stewed apples.

Spinach is a powerful source of antioxidants that may aid in slowing down the aging process and maintaining brain function. One study found that one serving of leafy green vegetables per day was connected to a slower rate of cognitive decline. The vitamins and minerals in spinach are also common ingredients added to skin care products to help reduce wrinkling and tighten skin, such as vitamins A, C, E, and B6.

Marry Me Chicken

Cavatappi pasta in a sundried tomato cream sauce with perfectly seasoned chicken, fresh-cut green beans, and a lemon tart for dessert.

Green beans are in season from May until September and are paired wonderfully with the social media popular Marry Me Chicken. Green beans provide protein, fiber, folate, and potassium. This makes them an excellent choice for a heart-healthy diet as they may help lower cholesterol and regulate blood pressure. The fiber in green beans helps improve gut health. If you suffer from irritable bowel syndrome, you may have heard to choose foods lower in FODMAPs, certain types of carbohydrates that are harder to digest and absorb. Green beans are considered a low-FODMAP food.

Spinach & Walnut Pesto Tortellini

Cheese-filled tortellini in our kitchen-made spinach and walnut pesto sauce garnished with Italian-roasted tomatoes served with yellow squash and gluten-free biscotti.

Green is a sign of spring! When the snow melts and everything comes to life, fresh green grass starts to pop up and the green leaves appear on the trees. The energizing and vibrant green shades of spring are beautiful in the homemade spinach and walnut pesto created by Chef Marcus’ team. The freshness of this dish will leave you completely satisfied. The mixture of greens, fresh herbs, walnuts, lemon zest and extra virgin olive oil is a super flavorful sauce centered on heart healthy ingredients.

Basque Seafood Stew

A French and Spanish-inspired stew filled with tomatoes, red onions, red peppers, garlic, seasoned shrimp, and poached cod over brown rice with homemade cinnamon-almond streusel peach cobbler.

According to Chef Marcus, “This dish hails from a gastronomically robust region in Europe where the coastal cultures of Spain and France combine. Historically this dish was prepared by local fishermen who would save morsels of seafood from the days’ catch before taking it to the market. These morsels were saved for his family to enjoy after a long day of fishing. They often prepared them with a variety of local olives and capers which perfumed the light tomato broth that the shrimp and cod are delicately poached in.”

Lemon Blueberry Clafoutis

Lemon infused baked-clafoutis filled with fresh blueberries with turkey breakfast sausage and a light mango smoothie.

The flavor combination of lemons and blueberries screams Spring and is the perfect pairing in our new clafoutis. Lemons provide high amounts of vitamin C and can provide many potential health benefits. Vitamin C can help increase the absorption of iron which is helpful for those with low iron levels or anemia. In addition, the citric acid in lemons may help prevent the formation of kidney stones. According to Harvard Health, citrate, a salt in citric acid, binds to calcium and helps block stone formation. In studies, they have found that drinking ½ cup of lemon juice diluted in water each day, or the juice of two lemons, can increase urine citrate and possible decrease kidney stone risk.

Open-Faced Asparagus & Gruyere Omelet

An open-faced omelet with crisp asparagus, black garlic, and gruyere cheese paired with whole grain toast and grapes.

Asparagus are in season from late March to June. Being low in calories and high in nutrition, asparagus are a great addition to a healthy Spring menu. They are an excellent source of Vitamin K which is essential for bone health and blood clotting. People on the blood thinner warfarin (coumadin), are told to keep their levels of Vitamin K foods consistent while on the medication. It is important to not avoid these foods because they provide excellent nutrition to the body. Just be sure to eat about the same amount week to week. Our meal plans are crafted to allow for these Vitamin K-rich powerhouse foods while keeping level consistent for those on these medications.

Pasta Verde with Durango Turkey

A blend of linguini and zucchini noodles in a poblano cream sauce topped with turkey medallions and served with and a jicama mango slaw.

The Durango Turkey is a family recipe from one of our beloved employees Guadalupe Gamboa who comes from Durango, Mexico. Although this dish is traditionally served for celebrations, a variation is always found on the Sunday dinner table. Lupe recalled the aroma in the air each time her mother roasted the poblano peppers over the open fire to create her family’s version of the sauce. The heat of the fire roasted poblanos is subdued which the richness of the cream resulting with a clean and robust flavor of the pepper. The refreshingly crisp jicama salad is a perfect pairing with the roasted turkey tenderloin medallions offering a crisp acidity to the richness of the overall dish.

Chicken Fricassee

A traditional French rustic dish of seasoned chicken breast and forbidden rice pilaf in a cozy fricassee sauce paired with a petite raspberry tartlet.

This new dinner on the menu features forbidden rice which is an often-unknown nutrition superstar. Forbidden rice is also called purple rice, black rice, and emperor’s rice. Its flavor is unique from white rice as it has a natural nuttiness and rich flavor with hints of sweetness. Anthocyanins are responsible for the dark color of this rice and are a strong flavonoid which helps protect against cell damage, reduce inflammation, and can provide benefits for heart health. Some research credit anthocyanins for improving insulin sensitivity and improving diabetes management.

Back By Popular Demand! You spoke and we listened!

Strawberry Chia Oatmeal

Creamy strawberry and chia oatmeal topped with fresh mango and a chocolate almond crunch.

Strawberries provide a natural source of fiber, vitamins, and high levels of antioxidants without any sodium, fat, or cholesterol. One serving of strawberries provides more vitamin C than an orange and is low in calories with about fifty calories. The high flavonoid content could help reduce the risk of cancer, decrease inflammation, and boost memory. Because strawberries are high in potassium and antioxidants, they may help to naturally lower your blood pressure. What can’t the strawberry do?

Potato Pancake with Smoked Vegetable Cream Cheese

Our popular potato pancakes were reinvented with a smoked veggie cream cheese paired with a chunky pear and apple chutney.

Chef Marcus geniusly pairs cherries with the pear and apple chutney for a delicious pop of flavor to take this traditionally fall side dish on a road trip to a bright sunny Spring Day. At Seattle Sutton’s Healthy Eating the cherry trees are just starting to blossom! Cherries are low in calories and chock full of fiber, vitamins, minerals, and antioxidants. There has been research pointing to cherries ability to fight inflammation and combat muscle damage from exercise. One study from 2022, with more than six hundred people who took cherry extract for gout found they had less sudden bouts of severe pain. Additionally, cherries are also a natural source of melatonin and may help to improve sleep.

Are you ready for a Spring Refresh? With Seattle Sutton’s Healthy Eating, we’re with you every step of the way, encouraging you to maintain good health with the help of our pre-made meals. Check out our NEW menu today and reach out to let us know what you think!