Last winter, rushing to beat a mighty snowstorm that laid waste to most of my yard, we fashioned a makeshift cover for my still-thriving greens garden. We drove old tent stakes into the ground, connected those with PVC pipe, then draped sheets of thick plastic and layers of moving blankets on top of the whole thing. You get the picture: pretty, it was not.

But after enduring the sight of the clumsy thing for four long months, I pulled the top off. Underneath was a small sea of emerald green, like gemstones scattered across the dirt. My tiny farm of arugula had endured the winter, in spite of months of freezing temperatures and heavy snows.

I later learned that in most parts of the country, arugula will survive the winter, so long as it’s protected from extended periods of below-freezing temperatures and the weight of heavy snows that will break its tender stems. And it’s a fine choice of greens to grow in abundance: like broccoli and cauliflower, it’s a cruciferous vegetable, but easier to grow and more versatile than others. And like all crucifers, it contains healing compounds that protect against cancer and have anti-inflammatory properties in the body.

Next fall, with some preparation and help from the experts, we’ll make an adequate cover — one that doesn’t reveal my lack of expertise and experience. This year, we’re feeling pretty smug about having a full crop of greens in March. Here’s what we did with them:

Arugula, Sugar Snap and Green Pea Salad with Basil-Mint Dressing

Serves 4

vFor us foodies, few things herald the true coming of spring like the arrival of asparagus. Slender and elegant, their stalks reach for the sun, as fresh and bright as our hopes. And I don’t know about you, but after months of heavy root vegetables, sturdy greens, and thick wool sweaters, I’m eager for something a little less cumbersome. For me, asparagus is the food equivalent of gauzy skirts and strappy sandals: fresh, uncomplicated, even lighthearted.

But there’s nothing frivolous about the health benefits of asparagus. It’s a clever plan of nature that asparagus emerges at a time when our bodies need it most. In several healing traditions, spring is the time of the liver. How elegant that asparagus contains glutathione (GSH), a potent antioxidant that’s especially important for liver detoxification. Asparagus is also rich in inulin, a so-called prebiotic that serves as a food source for beneficial bacteria, as well as anti-inflammatory compounds and a variety of antioxidant nutrients.

These asparagus recipes will send you sailing through spring with their easy, cool simplicity and power-packed cleansing properties.

Shaved Asparagus Salad with Lemon-Basil Dressing

Serves 4

Serving raw asparagus in thin shavings adds visual appeal; the bright dressing brings out the fresh, light flavor of asparagus. Ricotta salata is a crumbly, salty, white cheese made from pressed and dried fresh ricotta cheese. If you can’t find it, substitute goat feta for similar results.

2 pounds asparagus
1 lemon
3 tablespoons olive oil
1 tablespoon finely minced fresh basil
1/2 cup pine nuts
1/4 cup ricotta salata cheese

1. Trim tough ends from asparagus. Using a vegetable peeler, hold each stalk over a large bowl and peel asparagus stalks into long ribbons, letting them drop into the bowl. Add remaining heads to bowl.
2. Grate 1 teaspoon of zest from the outside of the lemon and place in a small bowl. Squeeze half the lemon into the bowl; reserve the remaining lemon for another use. Slowly whisk in the olive oil. Whisk in basil and season with salt and pepper. Add enough dressing to asparagus to lightly coat, and toss to mix. Let stand for 5 to 6 minutes to infuse flavors.
3. While asparagus stands, heat a small skillet on medium heat and toast pine nuts until golden and fragrant, 2 to 3 minutes, tossing almost constantly. Transfer to a small plate and let cool. Add to salad, and toss to mix. Season with salt and black pepper.
4. To serve, divide salad between individual serving plates, top with ricotta salata cheese, and serve immediately.

Asparagus-Leek Soup with “Fried” Leeks

Serves 4

Baking the leeks with a light breading yields similar results to frying, with less oil. Be sure to pat them dry well, so they turn out crispy, not soggy. For the soup, use thin stalks of asparagus; they’re less fibrous, and yield a smoother soup.

4 medium leeks
1 tablespoon olive oil
2 tablespoons flour or gluten-free flour
2 tablespoons butter
1 medium garlic clove, finely minced
2 small potatoes (about 1/2 pound), peeled and chopped small
4 cups vegetable broth
2 pounds asparagus, trimmed and chopped into 1-inch pieces
1/2 cup milk, almond milk or cream

1. Preheat oven to 425. Cut two of the leeks into thin strips, about 2 1/2 inches long (white and pale green parts). Pat dry thoroughly and transfer to a shallow bowl. Drizzle with olive oil and mix with your hands to coat leeks evenly with oil. Sprinkle with flour, salt and pepper, and mix again to coat with oil. Spread leeks in a single layer on a baking sheet and cook for 10 minutes, or until leeks are crispy and golden, stirring once during cooking. Remove from oven and let cool.
2. While leeks are baking, cut remaining two leeks crosswise (white and light green parts). Melt butter in a large pot and cook leeks until tender, 2 to 3 minutes. Stir in garlic and cook for 1 minute longer.
3. Add potatoes and 3 cups of the stock, bring to a boil, cover and cook over medium heat for 10 minutes, or until potatoes are just tender. Add asparagus, cover and cook for 5 minutes longer, or until potatoes are soft.
4. Stir in milk, almond milk or cream.Transfer soup to a food processor, and puree in batches, adding remaining stock as needed to reach desired consistency. Season with salt and pepper. To serve, divide soup between individual bowls; sprinkle with “fried” leeks and serve immediately.

Asparagus, Basil and Chickpea Salad

Serves 4

This simple salad recipe uses chickpeas for a protein-rich dish that can serve as a light meal in itself; substitute white beans for chickpeas and balsamic vinegar instead of the lemon juice for a richer flavor. You can also add a tiny bit of garlic and red pepper flakes for added zing.

1 pound asparagus
1/4 cup extra-virgin olive oil
Juice from 1/2 medium lemon
1 tablespoon finely minced fresh basil
3/4 cup coarsely chopped fresh basil leaves
1 1/2 cups cooked chickpeas
2 cups coarsely chopped baby spinach leaves
1 cup small grape tomatoes
1 small red onion, thinly sliced
Shaved Parmesan cheese (optional)

1. Bring a medium pot of water to a boil. Fill a medium bowl with ice and cold water. Cut asparagus on the diagonal into 1/8-inch thick slices. Blanch in boiling salted water for 2 minutes, then immediately transfer with a slotted spoon to a bowl of ice water. Let cool, then drain and pat dry.
2. While asparagus is blanching, whisk together olive oil, lemon juice and basil in a medium bowl. Season with salt and pepper, and set aside.
3. Add asparagus, basil leaves, chickpeas, spinach, tomatoes and onion to bowl. Toss to mix, and season with salt and pepper.
4. To serve, divide salad among four plates. Top with Parmesan cheese, if desired, and serve immediately.

The first time I had watercress, I was 16 and nowhere near a farm. I found myself in the midday bustle of Harrods, the famed London department store, just in time for afternoon tea. Along with various little pastries, we were served watercress sandwiches, daintily trimmed of their crusts and lavishly slathered with butter. They left me nearly swooning. The peppery bite and subtle crunch of watercress, the springy white bread and layers of butter — such a simple thing, it was, but a truly sublime combination to my unsophisticated palate. To this day, I can’t hear “watercress” without thinking “sandwich.”

Of course, this pungent peppery herb is inspiring in other uses as well: paired with asparagus in soups, puréed with pine nuts and garlic as pesto, or combined with milder greens in salads (legend says the early Romans served the first salad when they tossed watercress leaves with oil and vinegar). Like other members of the brassica family (cabbage, broccoli, cauliflower), watercress is loaded with cancer-preventive compounds, and some studies point to its ability to reduce the risk of breast cancer. It’s in season right now and at its tender prime. Try it in some of these fresh spring recipes.

Watercress Soup with Creme Fraiche and Pine Nuts

Serves 4 to 6

It’s easy to make your own creme fraiche. For the best results, start with the freshest cream possible. You can also add baby spinach when you add the watercress, for a milder flavor.

1 tablespoon olive oil
1 small yellow onion, chopped
1 pound yellow or red potatoes, peeled and chopped
4 cups high-quality vegetable broth
4 cups coarsely chopped watercress leaves and slender stems
1/4 cup chopped basil leaves
1/4 cup homemade creme fraiche (see below)
4 tablespoons toasted pine nuts

1. Heat oil in a large saucepan over medium heat and cook onion for 3 to 5 minutes, until softened. Add potatoes and broth, bring to a boil, reduce heat and simmer, covered, for 10 minutes. 1 tablespoon olive oil 1 small yellow onion, chopped 1 pound yellow or red potatoes, peeled and chopped 4 cups high-quality vegetable broth 4 cups coarsely chopped watercress leaves and slender stems 1/4 cup chopped basil leaves 1/4 cup homemade creme fraiche 4 tablespoons toasted pine nuts Heat oil in a large saucepan over medium heat and cook onion for 3 to 5 minutes, until softened. Add potatoes and broth, bring to a boil, reduce heat and simmer, covered, for 10 minutes. Add watercress and basil, and cook for 5 minutes longer. Puree soup in batches (use care when pureeing hot liquids) until very smooth and creamy. Return to saucepan and stir in crème fraiche. Season to taste with salt and pepper. To serve, divide between four individual serving bowls. Sprinkle with pine nuts, and serve immediately.
2. Add watercress and basil, and cook for 5 minutes longer. Puree soup in batches (use care when pureeing hot liquids) until very smooth and creamy. Return to saucepan and stir in crème fraiche. Season to taste with salt and pepper.
3. To serve, divide between four individual serving bowls. Sprinkle with pine nuts, and serve immediately.
4. To make crème fraiche: whisk together 1 cup heavy cream with 1 1/2 tablespoons buttermilk in a medium glass bowl. Place a plate on top of the bowl, setting it slightly ajar to allow air circulation. Let stand in a warm area for 12 to 24 hours, or until thickened and creamy. To store, transfer to a glass jar or container, cover and refrigerate for up to 7 days.

Cherry Tomato and Watercress-Pesto Bruschette

Serves 6 to 8

You can easily substitute gluten-free bread for this recipe; choose a sturdy variety, and cut large slices half or quarters before serving.

1 large, thick whole-grain baguette, sliced 1-inch thick on the diagonal
1/2 cup watercress leaves and slender stems
1/2 cup basil leaves
1/4 cup pine nuts (substitute macadamia nuts)
1 small or 1/2 medium garlic clove, minced
5 tablespoons olive oil, divided
3 cups red, yellow and orange cherry tomatoes, quartered
3 cups baby arugula, chopped small
Shaved Pecorino-Romano cheese (optional)

1. Preheat oven to 400 degrees F. Line a large baking sheet with foil.
2. Arrange bread slices on baking sheet and toast until golden, about 3 minutes. Turn slices over, and toast remaining side.
3. While bread is toasting, combine watercress, pine nuts, garlic and 4 tablespoons of the olive oil in a small food processor, and puree until finely chopped and mostly smooth, scraping down sides as needed. Season with salt and pepper.
4. Combine tomatoes and arugula in a medium bowl with remaining 1 tablespoon olive oil, and stir to mix.
5. To serve, spread baguette slices with pesto. Divide tomato and arugula mixture between bread slices, top with cheese, if desired, and serve immediately.

Watercress-Mango Salad with Cumin-Roasted Pecans

Serves 4

Cool, sweet mango is a good counterpart to the bold flavor of watercress; sweet and spicy pecans add a nice crunch. You can substitute cashews if you’d like, or add baby spinach for half of the arugula to soften the flavor.

1 tablespoon coconut oil
1/4 teaspoon ground cumin
Dash cayenne
1/4 teaspoon salt
1/4 teaspoon ground pepper
1 cup pecans
1 medium lime
2 tablespoons honey
1/4 cup coconut milk
1 bunch watercress, trimmed
3 cups arugula
1 large mango, peeled and cubed
1 medium papaya, seeded, peeled and cubed
1/2 pound jicama, peeled and cubed

1. Melt coconut oil in a small skillet over low heat. Add cumin, cayenne, salt and pepper, and stir to mix. Add pecans and toss to coat. Cook for 3 to 5 minutes, stirring frequently, until lightly browned. Transfer to a plate and let cool.
2. While pecans are roasting, make dressing: squeeze lime into a small bowl, removing seeds. Whisk in honey. Whisk in coconut milk, season with salt, and set aside.
3. Combine watercress, arugula, mango, papaya and jicama in a medium bowl; drizzle with just enough dressing to lightly coat, and toss to mix. Divide salad among four individual plates.
4. To serve, scatter pecans over each salad and serve immediately, with additional dressing on the side, if desired.

Every fall, a number of animals—bears, ground squirrels, prairie dogs, some humans—prepare to go into hibernation. They hoard food; they burrow into their dens, trees, holes or bulky sweaters, and move as little as possible; metabolism slows, and pounds are carefully guarded. As temperatures warm, some of these species—bears, ground squirrels and prairie dogs—emerge to joyfully celebrate spring. Other species—certain humans—remain in bulky sweaters for as long as possible.

Why do we gain weight in the winter? Like hibernation, it’s only natural. As temperatures drop, so does our activity level. A little extra padding keeps us warm. Blustery weather makes us crave hearty, filling foods (pot roast and buttered rolls are more appetizing—and seasonal—than melon and leafy greens).

And as days shorten and sunlight decreases, our levels of serotonin—a neurotransmitter in the brain—naturally decrease. As serotonin levels drop, food consumption increases. Low serotonin levels also impact mood, which can further encourage unhealthy munching.

Lucky for us, certain foods and nutrients warm the body, increase feelings of fullness, improve serotonin levels in the brain, and satisfy cravings. Try these foods; they’ll bring you out of hibernation, and have you eager to shed your sweaters come spring.

Beans are loaded with protein, which can boost weight loss. In one study, women who exercised regularly and ate a diet high in protein lost more fat and less muscle than those who ate a similar diet high in carbohydrates. Additionally, beans are rich in fiber, which increases satiety and prolongs emptying of the stomach, making us feel fuller, longer. How to eat them: Add baby spinach leaves, chopped tomatoes, and minced onions and cilantro to a pot of black beans, and serve with warm corn tortillas; add tomato sauce, garlic and Indian spices to chickpeas, and serve over brown rice.

Sweet potatoes are rich in fiber, which helps promote weight loss by increasing fullness and postponing hunger after meals. Studies have shown that eating an additional 14 grams of fiber a day can help decrease consumption of foods by 10 percent, and increase weight loss; study results are similar to those noted in a low-fat diet. Other great sources of fiber include beans, oat bran, artichokes, dates. How to eat them: Combine cubed sweet potatoes with onions, garlic turnips and Brussels sprouts, toss with olive oil and minced rosemary, and roast until tender; mash baked sweet potatoes with grated orange peel and a bit of maple syrup for a sweet and simple side.

Grapefruit, long a fad diet for shedding pounds, really does help weight loss. In one study, researchers found that people who ate half a grapefruit before a meal lost an average of 3.6 pounds, and many lost more than 10 pounds. It’s thought that the chemical properties of grapefruit reduce insulin levels and encourage weight loss. As an added benefit, it’s high in fiber and water, which further enhance slimming, and its sweet taste can satisfy cravings. How to eat it: halve a ripe grapefruit, sprinkle lightly with maple sugar crystals or brown sugar, and broil until bubbly; combine red grapefruit sections with salad greens, pomegranate seeds and chopped walnuts, and dress with a light vinaigrette.

Sardines are loaded with omega-3 fatty acids, which help improve transmission of serotonin and other neurotransmitters that regulate mood. Omega-3 fats also increase oxygenation of the blood, which further enhances neurotransmitter function. Other good sources include wild Alaskan salmon, tuna, walnuts and flax seed. How to eat them: combine chopped boneless, skinless sardines with minced scallions, chopped black olives, capers and fresh basil, and stir in a small amount of canola mayonnaise; brush sardines with olive oil and minced garlic, broil for 3 minutes, and serve on toasted whole-grain bread.

Spinach is rich in magnesium, a mineral that’s crucial for the synthesis of serotonin; studies have also shown that adequate dietary magnesium helps relieve depression and related disorders like anxiety and insomnia (5). Additionally, spinach is rich in folate, a B-vitamin that’s also necessary for the production of serotonin (6). On your plate: Saute minced garlic, diced tomatoes and baby spinach in olive oil; serve blanched spinach leaves with a dressing of miso, sesame oil, tamari and black sesame seeds.

Cayenne pepper and other spicy foods help boost metabolism to increase fat burning. Cayenne pepper contains capsaicin, a compound that stimulates the body to generate heat and promote burning of calories and excess body fat. Studies suggest that other hot spices, like black and white pepper, garlic, mustard and ginger, increase body temperature and speed up calorie burning, even without exercise. How to eat it: Combine cayenne pepper with ground black and white pepper in a shaker, and add a dash to food during cooking; add garlic, grated ginger and cayenne pepper to cooked beans for a spicy lift.

Eggs. Eating eggs instead of bagels for breakfast can help you lose more weight. A recent study found that people who ate two eggs for breakfast lost 65 percent more weight, even though they ate the same number of calories for breakfast. In addition, the egg-eaters lost more body fat had higher energy levels throughout the day, with no change in cholesterol levels (9). How to eat them: Scramble eggs in a small amount of olive oil; boil half a dozen eggs at a time, and keep on hand for on-the-go breakfasts.

Yogurt is rich in calcium, which can enhance your body’s fat-burning mechanisms. In one study, people who ate three servings of fat-free yogurt lost 22 percent more weight and 61 percent more body fat than people who just cut calories without increasing calcium intake. Yogurt-eaters also lost more weight in the hard-to-slim abdominal area, while maintaining lean muscle mass (10). How to eat it: Top yogurt with chopped almonds, unsweetened coconut and fresh or frozen berries for a creamy, anytime treat; make a simple breakfast smoothie with yogurt, bananas, green foods powder and ground flax.

Artichokes contain a compound called cynarin that is thought to improve liver function and enhance weight loss. Consuming an artichoke also slows eating, giving your stomach ample time to send “I’m full” messages to your brain. They’re also low in calories and loaded with fiber; one artichoke contains 10 grams, or more than a third of the recommended daily amount. How to eat them: Steam artichokes in water that’s laced with lemon and garlic, and serve with garlic-laced olive oil for dipping; trim and quarter baby artichokes, boil, and toss with chopped black olives, capers, roasted red peppers and olive oil for a simple appetizer.

Before you start reading, let me just say this is not some nihilistic blog about how meaningless it all is. I’m not of the we’re-all-gonna-die-so-let’s-eat-cupcakes mentality. But, really, what’s the point of losing weight? Or, more specifically, what’s your point?

If you’re the average woman in your early 40s, you’ve probably spent the last 20 years or more counting calories, weighing yourself, following diets and generally obsessing about how you look. I do not for one minute believe the incredible power of the feminine energy was designed for something as small as this.

And this isn’t just about women: In a recent study, more than four in five men were anxious about their body image, and 38 percent of men said they would sacrifice at least a year of their life in exchange for a perfect body.[1] That’s very telling: Somewhere along the line, we’ve lost a sense of perspective, to the point where men say they’d die younger to look great in a Speedo.

Now, if your weight is a health issue, if it’s shortening your years or hampering your ability to enjoy your life, losing weight is a noble goal. Your body should be healthy, happy and comfortable to live in. But if your weight loss efforts are driven by a desire to look like the 20-year-old model (male or female) on the cover of the newsstand magazine, that’s another matter.

Losing weight is not your life’s work, and counting calories is not the call of your soul. You surely are destined for something much greater, much bigger, than shedding 20 pounds or tallying calories. What would happen if, instead of worrying about what you had for breakfast, you focused instead on becoming exquisitely comfortable with who you are as a person? Instead of scrutinizing yourself in the mirror, looking for every bump and bulge, you turned your gaze inward?

One of the first books on dieting was penned as early as 1810, by surgeon William Wadd. In the first of many editions of On Corpulence, or Obesity Considered as a Disease, he pointed out our growing “apprehension of corpulence,” and set forth recommendations for slimming.[2] It was a modern-world malady; from prehistoric times through the days of early settlers, much of the world’s population was obsessed with eating as it applied to survival, and starvation was a more common concern than slimming. Even now, as we measure our waists and condemn our thighs, close to a billion people go hungry every day, and hunger kills more people every year than AIDS, malaria and tuberculosis combined.[3][4]

One of my teachers used to ask “How does this serve you?” or “How does this serve the world?” I think that’s a useful question to ask about losing weight. How much time, mental energy and passion are you devoting to your dreams and goals, your loftiest vision for yourself? What would happen if all of us took all that energy we devote to counting calories and chasing a number on the bathroom scale, and channeled it toward to developing personal integrity, enhancing our spiritual connections and serving the world?

None of this is to say we can’t choose to shed some excess weight. But maybe we can do it with a sense of perspective — and direct the outcome to something greater.