This week we'll explore carrots and a new collection of tropical recipes. We'll also delve into seasonal bird migration and tips for how to make a healthier smoothie.

Eat Colorfully

Seasonal Ingredient Spotlight: CARROTS

Although carrots are a fall crop like most root veggies, everyone seems to get all excited about them in the spring. I guess it's because bunnies supposedly eat carrots and bunnies are a symbol of spring? Regardless, this week, we're celebrating this iconic spring ingredient.

If you're a carrot cake lover, I think you'll go crazy over these Raw Vegan Carrot Cake Cupcakes. They come together quickly in the food processor with no cooking involved, plus they feature a symphony of nourishing whole-food ingredients like carrots, dates, and walnuts. They're also very make-ahead friendly, so they'd be a pretty and easy dessert for a spring brunch or holiday gathering.

Not quite spring where you are yet? Same here. We've been surviving on this Butternut Squash Carrot Ginger Soup at home. This simple one-pot soup is hydrating, loaded with soothing ginger, delightfully creamy thanks to coconut milk, and gets a nice subtle sweetness from the addition of butternut squash.

Speaking of pureeing carrots into a creamy texture, this Carrot Hummus is one of my favorite spring appetizers because it's easy, eye-catching, and make-ahead. Make sure to bookmark this one for seasonal gatherings.

Did you know that carrots can be a great substitution for starches in certain recipes? If you're craving noodles but want a lighter option, this Carrot Noodle Pad Thai is a fun way to do a lower-carb version of the takeout classic. Or, try ditching the greasy restaurant fries and make these Air-Fried Carrot Fries instead.

Try This Week: TROPICAL RECIPES INSPIRED BY HAWAII

If you have spring on the mind, then you're going to love the brand new tropical vegan recipe guide that I just published on my blog. It's full of fresh, colorful, vibrant dishes that celebrate Hawaiian fruits and veggies. Whether you're hosting a spring or summer gathering, throwing a themed party, looking for warm-weather meals, or just need some sunshine in your life, I think you're going to love these beachy recipes.

Tropical ingredients and flavors are very near and dear to my heart. After having spent every winter since 2013 (!!) on Kaua'i, there's nothing more special to me than going to the farmers' market for a rainbow of fresh produce. The diverse colors, shapes, and textures of the fruits and veggies amaze me, and I love the vibrant and light style of eating. Kaua'i was the birth of my deep love of fruits and veggies, and therefore the birth of The Rogue Brussel Sprout blog.

The tropical recipe round-up has something for everyone. There are exotic cocktails, party-ready appetizers, colorful salads, unique main courses, summery brunch recipes, and even island-inspired desserts. I'm so proud of this post and I'd love for you to explore it (and maybe share it with a friend who needs some tropical inspiration!).

Live Colorfully

In the Natural World: SPRING BIRD MIGRATION

As spring nears, keep your eyes and ears tuned for enhanced bird activity. Your local birds will be getting excited and, depending on where you live, some migratory birds will start coming through your area. Awakening bird life is one of the earliest signs of spring.

What are these busy birds doing right now? A lot! Winter is a lean time for birds, so you'll likely see them clustering around trees that still have remaining fruit from the fall. If your ground isn't still frozen or buried in snow, you may see the first intrepid robins pulling worms from the soil. Birds of many different species are also choosing their mates and looking for nesting sites.

Birds are tremendous migrators, so you'll likely see some new faces passing through on their way north or arriving in your area to stay for the summer. If you're into this sort of thing, the Audubon has a really neat tool for illustrating bird migrations (note: it works much better on a computer browser than on a mobile browser). You can zoom into your area and toggle different bird families on or off to see who is coming through. Click on any individual species to see their incredible journeys.

Self-Care Pick: HOW TO MAKE A HEALTHIER SMOOTHIE

As the weather warms and we're all excited for refreshing food, smoothies are at the forefront of a lot of peoples' minds. So, this week, I wanted to focus on how to create smoothies that work for you rather than against you. Although Instagram is loaded with beautiful smoothie bowls, have you noticed that most of the recipes you see there have half a dozen or more servings of fruit? Don't get me wrong, I think fruit is a fabulous and precious gift from nature. But it's also pretty high in carbs and sugar, so many nutritionists would recommend that you enjoy it in moderation and alongside fiber and protein.

Here are my top five tips for how to take your smoothies from sugar bomb status to powerful fuel:

• Add veggies. Frozen cauliflower is my personal favorite; it disappears right into the smoothie. It adds great texture, fiber, potassium, and a few different vitamins too.
• Add protein. There are many great plant-based protein powders. My personal go-to is Sprout Living (use the code ROGUE to save 20%). One serving has about 20g of protein, which keeps you satisfied and is important for many different reasons in your body. Or, try adding silken tofu; it's my new favorite trick since it completely disappears behind the other flavors.
• Decrease the fruit. Using more veggies and protein effectively crowds out the fruit (plus do you really need to eat four bananas at once?).
• Sweeten as you go. Especially if you're new to veggie-based smoothies, start with a small amount of fruit (e.g., two dates or a few tablespoons of fruit), blend it up, and taste. You can always add more fruit if you like, but you may be surprised at how little you actually need.
• Use other big flavors. Compensate for the decreased sugar by adding in some big flavor powerhouses like cinnamon, ginger, matcha, etc.

If you're looking to revamp your smoothie routine, I think you'll love my e-book "Blend the Rainbow". It has eight smoothie recipes that are based in cauliflower, carrots, and/or spinach rather than fruit. All of the recipes are high in plant-based protein and fiber, low in carbs and sugar, and loaded with veggie-powered nutrition. You can purchase the e-book here for $5.

Thanks for joining me for this issue of Eat Colorfully, Live Colorfully! I'd love to hear from you, so please feel free to reply with questions, thoughts, or requests. If you missed a previous issue, you can view all my newsletters here. Have a great week!