Hello friends, and happy March!

We hope you all loved incorporating last month’s Monthly Nourish foods into your diet! We’re excited for this month, because the weather will start to get warmer, and this month we include some of our all-time favourites! Don’t forget to hashtag #monthlynourish in your recipe creations for all of us to share!


This astringent tasting green is more than just a pretty leaf. Arugula contains tons of antioxidants like vitamin A, vitamin C, and vitamin K, as well as multiple carotenoids, phytochemicals and so much more. It’s high mineral content is great for bone health and the high antioxidant count means it is good for our skin, brain and heart! One notable and often overlooked quality of arugula, is that the bitter taste can also aid in digestion. 

Change up the base in your salad, and opt for some arugula instead. Transitioning our greens is a great way to get more vitamins and minerals in our body. 

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Avocado Arugula Spinach Soup by the Urban Kitchen Affair.


Asparagus is a great source of vitamin K, folate, copper, vitamin B1, selenium, vitamin C, vitamin E and B2. It is also high in magnesium, zinc, iron and fibre. Asparagus is a great antioxidant and an amazing anti-inflammatory food.

Add asparagus to your next dinner dish. Just lightly steam it and add it to your plate. You can also dress it up in so many different ways, which can be found in our Monthly Nourish board on Pinterest.

Check out our Monthly Nourish board on Pinterest for recipe inspiration like this Roasted Garlic Asparagus by The Clever Carrot.



Walnuts are an incredible healthy fat to add into your diet for many reasons! This tree nut is very rich in vitamin E, a fat-soluble antioxidant that helps protect our hearts, skin and eyes. Walnuts also contain omega-3 fatty acid, and another great anti-inflammatory food. They are also high in fibre and plant-based protein, which means they can help stabilized blood sugar throughout the day.

To get the most out of walnuts, eating them raw is best. They can be added into your salads, smoothies, or trail mixes. Storing your walnuts in a glass dish in the freezer or fridge is also recommended to keep them from going rancid.

Check out our Monthly Nourish board on Pinterest to find more recipe inspiration like this Carrot, Walnut and Red Lentil Hummus by the Blissful Basil.

I hope you all enjoy these delicious foods this month! We can’t wait to share some of our recipes, and see your creations under the hashtag #monthlynourish!

Sarah + Jass

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