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Springtime Recipes that Promote Ear Health
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Spring has finally arrived, and with it, bushels of seasonal fruits and veggies. These don’t just make for tasty treats that pair perfectly with opening the windows; they’re also packed with vitamins and minerals that may help to promote hearing and ear health.
Here are a few fun, ear-healthy recipes that incorporate spring-seasonal ingredients that are likely to be cheaper, fresher, and possibly even locally-sourced this time of year.
Avocado-Citrus Salad with Swiss Chard
From: AllRecipes.com
Swiss chard and avocado are both considered “super foods,” which makes this salad like an epic superhero crossover event.
Swiss chard is packed with nutrients that are crucial for hearing health. One serving contains 20% of your daily potassium, which helps regulate your body's fluids, including inner ear fluids. It’s also a good source of magnesium, which plays a role in maintaining nerve function and helps protect your inner ear hair cells.
On top of all of that, Swiss chard is high in Vitamin E, an antioxidant that improves circulation and protects the delicate inner-ear tissues.
Avocado is no slouch either. With 41% of your daily dose of folate, which improves circulation and may even slow the rate of age-related hearing loss. It’s also rich in Vitamins C and E, which promote a healthy immune system.
Ingredients:
- 2 oranges
- 1 grapefruit
- 2 clementines
- ⅓ cup of extra virgin olive oil
- 2 tablespoons of white wine vinegar
- 1 teaspoon of honey
- ½ teaspoon of Dijon mustard
- ½ teaspoon of salt
- ¼ teaspoon of ground black pepper
- 1 5-ounce package of mixed salad greens
- 3 cups of Swiss chard, thinly sliced
- ½ cup of very thinly sliced red onion
- 2 avocados - peeled, pitted, and diced
- ½ cup of roasted and salted cashews, coarsely chopped
Instructions
- Use a sharp knife to remove all of the peel and pith from the oranges, grapefruit, and clementines and cut into sections. You should end up with about two cups of fruit. After sectioning, squeeze the leftover membranes over a bowl to reserve the juice.
- Combine 3 tablespoons of the fruit juice with the olive oil, vinegar, honey, mustard, salt, and pepper in a screw top jar. Close and shake vigorously to combine. (Or whisk them together in a bowl if you don’t have a screw top jar.)
- Arrange mixed greens, Swiss chard, fruit sections, red onion, avocado, and cashews on a large serving platter. Drizzle with dressing.
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Cherry Tomato Pasta with Avocado Sauce
From Taste of Home
We’ve already talked about the awesome ear health powers of avocado, so let’s take a look at spinach. Rich in antioxidants that promote healthy tissue, spinach is also a good source of folate and magnesium, both of which help protect the sensitive hair cells in the inner ear that are responsible for detecting sounds.
This recipe also calls for several cherry tomatoes, which contain fluid-regulating potassium and protective magnesium. Cherry tomatoes are also an excellent source of beta-carotene, which studies suggest could help prevent hearing loss.
Ingredients
- 1 package (14.5 ounces) of protein-enriched rotini (about 3.5 cups uncooked)
- 2 medium ripe avocados, peeled and pitted
- 1 cup of fresh spinach
- ¼ cup of loosely packed basil leaves
- 2 garlic cloves, halved
- 2 tablespoons of lime juice
- ½ teaspoon of kosher salt
- ¼ teaspoon of coarsely ground pepper
- 1/3 cup of olive oil
- 1 cup of assorted cherry tomatoes, halved
- ½ cup of pine nuts
- Optional: shredded parmesan cheese, shredded mozzarella cheese, and grated lime zest
Directions
- Cook the rotini according to package directions for al dente.
- While the rotini is cooking, place avocados, spinach, basil, garlic, lime juice, salt, and pepper in a food processor and pulse until chopped. Continue processing while gradually adding oil in a steady stream.
- Drain the rotini and transfer it to a large bowl. Add the avocado mixture and tomatoes.
- Toss until the rotini is coated in the avocado mixture. Sprinkle with pine nuts and add optional toppings to taste.
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Strawberry-Rhubarb Ice Pops
From Taste of Home
Rhubarb contains potassium and folate, and strawberries are an excellent source of Vitamin C, which promotes a healthy immune system. Yogurt is another incredibly nutritious food with tons of vitamins and minerals that can help fortify your ears against damaging noise.
The best part? You can combine them all with a few additional ingredients to make delicious ice pops!
Ingredients
- 3 cups of chopped fresh or frozen rhubarb (½ inch)
- ¼ cup of sugar
- 3 tablespoons of water
- 1 cup of strawberry yogurt
- ½ cup of unsweetened applesauce
- ¼ cup of finely chopped fresh strawberries
- Optional: red food coloring
- 8 freezer pop molds or 8 paper cups (3 ounces each) and wooden popsicle sticks
Instructions
- Place rhubarb, sugar, and water in a large saucepan and bring it to a boil. Reduce the heat and simmer, uncovered, for about 10-15 minutes until it is thick and blended.
- Pour the mixture into a bowl and let it cool completely.
- Add yogurt, applesauce, and strawberries and stir until blended.
- Optional: add a couple drops of food coloring.
- Fill each mold or cup with about ¼ cup of the mixture. Cover molds with holders, or cover cups with foil and insert the popsicle sticks through the foil. Freeze until firm.