This week we'll explore maple syrup recipes and an easy bean salad for busy days. We'll also delve into how maple syrup is made (since it's now "sugaring" season in Vermont) and ways to enjoy nutrient-dense sea vegetables.

Eat Colorfully

Seasonal Ingredient Spotlight: MAPLE SYRUP

March is all about maple syrup (at least here in Vermont). Because we're at the tail end of "sugaring season" (more on this below), I want to dedicate this week to all things maple. Of course maple syrup is great on pancakes or waffles, but it can be used in a wide variety of very tasty ways.

• Savory: Maple syrup is a stand-out in savory recipes since it's loaded with flavor. One of my favorite ways to use it is in this Maple Salt and Vinegar Cauliflower. It's salty, vinegary, a bit sweet, and is a go-to happy hour snack in our house.
• Snacking: You've probably had maple-roasted nuts before, but did you know that you can easily make your own at home? These Maple Rosemary Cayenne Roasted Nuts have a perfect sweet/spicy balance that will keep you coming back for more. They're a great homemade gift too.
• Dressings/Sauces: One of the ways I use maple syrup routinely is in salad dressings and sauces. You'll find that maple plays a starring role in my favorite Turmeric Tahini Drizzle and also in numerous of the recipes in this comprehensive salad dressing guide.
• Baking: Did you know that you can bake with maple syrup? Just make sure you're using a recipe that's specifically designed for it. Many of the baked treats on my blog are naturally-sweetened with maple syrup, but these Vegan Morning Glory Blender Muffins and these protein-packed Tahini Chickpea Blondies are the two that I make most frequently.

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What I'm Loving Right Now: RAINBOW BLACK BEAN SALAD

My husband and I were traveling this past week, and I'm embarrassed to admit that I made the same Rainbow Black Bean Salad (albeit with variations) on four different nights. This recipe is truly a workhorse that I come back to again and again, especially when we're traveling and have limited kitchen facilities and a limited pantry.

Why is this a go-to? First, there's no cooking involved, so that's a huge win whether you're in an AirBnb kitchen or just have limited time. Additionally, you can swap in whatever veggies and/or fruits you have on-hand; anything that you enjoy raw and with Mexican/tropical-inspired flavors will work great. Thanks to the simple ingredients, it's an easy salad to make when you have a minimal pantry. Finally, it's make-ahead friendly, so you can prepare it in advance (or maybe even use it for meal-prep), which works great for busy days.

Live Colorfully

In the Natural World: "SUGARING" SEASON

Since maple sugaring season here in Vermont is winding down, I wanted to give you an insider view into how this liquid gold is made.

During the spring, temperatures here fluctuate between below freezing (at night) and above freezing (during the day). These changing conditions cause changing pressures within the wood of the tree. Just like how water flows to areas of less pressure, the tree's internal sap wants to flow from high pressure to low.

Maple sap contains between about 1% and 4% sugar depending on the tree, its condition, its growing location, and its age. "Maple sugaring" involves inserting a small metal tap into the tree (don't worry, it doesn't harm the tree as long as the tapping is done correctly) and collecting the sweet sap. Although "sugarmakers" in Vermont traditionally collected buckets of sap with horse-drawn sleighs, many producers now use a series of tubes strung between trees.

As if that isn't enough work already (imagine carrying thousands of gallons of sap in a sled!), now the sap needs to be concentrated down into syrup by boiling. Maple syrup is about 68% sugar, so it needs to be reduced in volume anywhere between about 20-50x depending on the initial sugar content of sap. That's a lot of boiling, especially if you harvest and cut your own wood, as some traditional Vermont sugarmakers still do.

Interestingly, there is huge variability of the taste and color of maple syrup. Both are controlled by a large number of factors including how the syrup is produced, when in the season it's from, soil and climate conditions, and more. Maple syrup is actually a lot like wine in that it has a very distinctive "taste of place".

If you're interested in supporting this special and historic craft, look for maple syrup that's 100% maple (i.e. no corn syrup or maple flavoring) that's from Vermont and from a single farm.

Self-Care Pick: SEA VEGETABLES

If you're looking to add a powerful food into your diet, how about enjoying more sea vegetables? Seaweed is a bit of an acquired taste, but it's deliciously savory and works great in a wide variety of dishes. It's also loaded with nutrients, including some hard-to-find ones like iodine (which is important for thyroid health). Although it varies species to species, many sea vegetables also contain omega-3's, elements like calcium and magnesium, vitamins like A and B12, and antioxidants.

Ready to get started? Aside from the obvious sushi, here are some other ways you can enjoy sea vegetables:

• Sprinkle furikake seasoning onto salads, bowl meals, roasted veggies, and just about anything
• Cut nori (the type of seaweed used to wrap sushi) into thin strips and toss it into salads
• Use nori sheets instead of tortillas, wraps, or taco shells
• Nibble on seaweed snacks (keep your eyes out for fun flavors)
• Take a sea moss supplement

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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!