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Food as Medicine: May 2025

June 27, 2025

May 2025


May Healthy Foods


May is a delicious bridge between spring and summer, and your plate can reflect that! Here’s how to eat healthy and seasonally this month:



🥗 What’s Fresh in May

  • Asparagus – Still going strong! Roast or grill it with lemon zest.
  • Strawberries – Peak season! Add to salads, smoothies, or yogurt bowls.
  • Peas & Snap Peas – Sweet, crunchy, and perfect raw or lightly sautéed.
  • Radishes – Peppery and crisp, great in tacos or slaws.
  • Greens like spinach, kale, and arugula – Ideal for fresh salads or sautés.


🍽️ Healthy Meal Ideas

  • Green Goddess Ricotta Pasta – A creamy, herb-packed dish with seasonal greens.
  • Spicy Okra & Shrimp Skillet – One-pan, protein-rich, and full of flavor.
  • Strawberry Banana Baked Oatmeal – A sweet, fiber-filled breakfast to start your day right.
  • Grilled Tahini Chicken Caesar Sandwiches – A lighter twist on a classic, perfect for outdoor meals.


🌞 Bonus Tip

May is a great time to start grilling! Try marinated veggies, lean proteins, or even fruit like pineapple or peaches for a smoky-sweet treat.

May Nutrition Tips

May is a great time to refresh your eating habits with the bounty of spring produce and longer, sunnier days. Here are some smart and seasonal nutrition tips to keep you feeling energized and balanced:


🥦 Embrace Seasonal Produce

  • Strawberries, spinach, asparagus, and peas are at their peak—rich in vitamins C, K, and fiber.
  • Try a strawberry-spinach salad with walnuts and a balsamic drizzle for a nutrient-packed lunch.


💧 Stay Hydrated

  • Warmer days mean more time outdoors—keep a reusable water bottle handy.
  • Add slices of cucumber, lemon, or mint to your water for a refreshing twist.


🥚 Focus on Protein Variety

  • May is a great time to explore plant-based proteins like beans and lentils, which are also budget-friendly.
  • Eggs are another star this month—versatile, affordable, and packed with nutrients.


🥗 Build Balanced Plates

  • Follow the MyPlate method: half your plate fruits and veggies, a quarter whole grains, and a quarter lean protein.
  • Add healthy fats like avocado or olive oil to boost satiety and flavor.



🌞 Take Advantage of Longer Days

  • Use the extra daylight to prep meals ahead or enjoy a walk after dinner—movement supports digestion and mood.

Rainbow Fruit Salad

Ingredients:


2 cups frozen berry mix

2 cups frozen mango chunks

Juice from 1 lime

1 Tablespoon honey

2 kiwis, peeled and diced

Chili-lime seasoning (optional)




Directions:

Let the frozen fruit thaw in the refrigerator overnight or for about 6 hours.

Squeeze the lime juice into a mixing bowl. Add the honey and stir well.

*Drain any excess liquid from the frozen fruits and add to the bowl.

Add the kiwi to the bowl and mix well, making sure the fruit gets coated in the sauce at the bottom.

Serve and (optional) top with a sprinkle of chili-lime seasoning. 

Veggie Omelet in a Mug

Ingredients:


2 eggs

2 Tablespoons low-fat or nonfat milk

1 dash salt

1 dash black pepper

¼ cup finely chopped vegetables (any type)

2 Tablespoons reduced-fat grated cheese (any type)




Directions:

Rinse or scrub fresh vegetables under running water before preparing.


Lightly grease the inside of a 12-ounce microwave-safe mug.


Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well.  Mix in the vegetables and cheese.


Microwave on HIGH for 45 seconds. Stir. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.

Portion Size Eating

Portion size eating is all about being mindful of *how much* you eat—not just *what* you eat. It’s a powerful tool for maintaining a healthy weight, improving digestion, and avoiding that post-meal slump. Here’s a quick breakdown to help you master it:


🍽️ Portion vs. Serving

  • A serving size is a standardized amount listed on nutrition labels (e.g., 1 cup of cereal).
  • A portion size is how much you actually eat—which could be more or less than a serving.


✋ Handy Visuals for Portion Control

  • Palm = Protein (like chicken or fish)
  • Fist = Veggies
  • Cupped hand = Grains or starches
  • Thumb = Fats (like peanut butter or oil)


🧠 Smart Tips for Eating the Right Amount

  • Use smaller plates and bowls to naturally reduce portions.
  • Read nutrition labels to understand what a serving looks like.
  • Avoid eating straight from the package—portion it out first.
  • Eat slowly and check in with your hunger halfway through the meal.


  • 🥜 Sneaky High-Calorie Foods to Watch
  • Even healthy foods like nuts, cheese, and dried fruit can pack a calorie punch in large portions. For example, 23 almonds = 1 serving = ~160 calories.

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences.

Please click HERE or scan the QR code for very brief survey.

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