Spring is finally and fully upon us and with the change in the weather comes a change in produce that we should all be eating. Along with more sunshine, sun burn, dodgy swimmers and even dodgier BBQ skills, April brings some really tasty food for you to play with.  Here are some suggestions and ideas for April. Go on, treat yourself…

Oysters – Oysters are low in calories, low in fat and an excellent source of protein, as well as vitamins A, E and C. Oysters offer a healthy dose of zinc and iron, as well as calcium and Vitamin B12. It’s no myth either that these nutritional bad boys can raise the stakes in the bedroom. To eat, simply drizzle with some lemon and a spot of Tabasco. Job done.

Crab – An undervalued protein, crab is absolutely ram-packed with the muscle builder and without the levels of saturated fat found in red meat. Crab is also a great source of Omega 3 (100g of crab provides a third of the UK recommended weekly intake) - important for the heart and the head. Crab provides good doses of vitamin B2, selenium and phosphorus (important for teeth and bones) too. We recommend it with some linguine, Garlic, onion, chilli, a spot of parsley and some fresh basil.

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Rocket – With a little bit of bite, this peppery leaf can elevate any salad, but there’s more going on with this salad green than just flavour.   Rocket is full of folic acid and antioxidants like vitamin C, K and A, making it a great aid in the fight against free radicals. It’s also packed full of minerals such as potassium, iron and calcium - key components of a healthy diet. Rocket can also have a positive impact on eyesight as it’s a good source of carotenoids. There’s a whole host of other benefits, so make sure you add plenty of it to your meals this month. Perhaps add it to a salad, or mix it in with some pasta.

Wild Garlic - The smell of wild garlic is something we love over here at TRAINFITNESS and we think it should absolutely be on your menu this month. The health benefits of this leaf are well known. They’re basically ‘anti-everything’; antibacterial, antibiotic, antifungal and antiviral. Wild garlic contains high levels of vitamins A and C, calcium, iron, phosphorus, sodium and copper – all essentials for a healthy and strong body.  Studies have shown it can help to reduce blood pressure and thus help reduce the risk of stroke and heart disease.  Use it with some oil, walnuts and parmesan to make up a fresh pesto. Yum.

Lamb - Spring means Lamb. Sunday roasts in April should have a cut of lamb at its centre. Nutritionally, lamb is packed full of the good stuff. It’s full of high quality protein and all the essential amino acids, making it perfect for post-training re-fueling. From a mineral perspective, its surprising just how much lamb has to offer as it comes packed with vitamin B12, selenium, zinc and iron. Lamb also contains good amounts of creatine, CLA and taurine. All in, lamb is a great meat for improved performance and recovery. Simply have a rack with some roasted sweet potato, a pinch of salt and pepper, rosemary, some veg and you’re good to go.

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Morel – The morel is a relative of the truffle, which is a good thing because who doesn’t like to indulge with a little truffle? The health benefits of the humble morel are wide ranging. It comes packed full of vitamin D and antioxidants. In fact, the antioxidants found in the morel have been show to inhibit lipid peroxidation; tissue damage that can lead to inflammation and cancer. Morels can help support your immune system and help protect your liver too - more reason to give them a go. Finally, like wild garlic, morels are found in the wild, so to enjoy them you have to venture outside to find them. Anything that gets us outside more is a good thing.

Other foods to think about -

• Watercress
• Cockles
• Sardines
• Spring onion
• Venison

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