Spring signals new beginnings, so it’s the perfect time to start fresh with getting healthy. Eating the right foods can help increase metabolism. Nutritionists recommend a diet high in fiber, lean proteins, fruits, vegetables and omega-3 fatty acids. Also, studies have shown that spices such as cayenne pepper, turmeric, cinnamon and mustard speed up the metabolism.

Here are recipes that use metabolism-boosting foods.

FENNEL AND RICE SOUP

1 tablespoon olive oil
1/2 cup brown or multigrain rice
1 onion, chopped
1 carrot, peeled and chopped
2 stalks celery, chopped
1 bulb fennel, chopped
6 cloves garlic, minced
1/2 teaspoon fennel seeds
1/4 teaspoon dried rosemary
1/2 teaspoon ground turmeric
1/2 teaspoon Herbes de Provence
1 teaspoon sea salt, or to taste
8 cups low-sodium chicken or vegetable broth

In large pot on medium, heat olive oil; add rice and sauté 2 minutes. Add onion, carrot and celery. Sauté until onion is translucent and carrot begins to soften, 10 to 12 minutes.

Add fennel, garlic, fennel seeds, rosemary, turmeric, Herbes de Provence and salt. Sauté 2 minutes.

Add broth and bring to boil. Cover, reduce heat to medium-low and simmer 40 minutes or until vegetables are soft. Serves 6.

Approximate nutritional information, per serving: 170 calories, 5 g fat, 1 g saturated fat, no cholesterol, 550 mg sodium, 25 g carbohydrate, 3 g fiber, 2 g sugar, 9 g protein

INDIAN SPICED ASPARAGUS AND CHICKEN

1-1/2 teaspoons cumin seeds
1-1/2 teaspoons fennel seeds
1 teaspoon ground turmeric
1 pound boneless, skinless chicken breast, cut into bite-size chunks
3/4 teaspoon salt, divided
2 tablespoons olive oil, divided
1 medium onion, chopped
3 cloves garlic, minced
2 small fresh chilies, seeded and minced
1/2 tablespoon minced fresh ginger
1-1/2 bunches (about 1-1/2 pounds) asparagus, woody ends trimmed, cut into 1-inch pieces
1/2 cup light coconut milk

In small dry skillet over medium heat, toast cumin and fennel seeds until fragrant and beginning to brown, about 2 minutes. Use mortar and pestle or clean coffee grinder to finely grind spices. Mix in turmeric powder.

Season chicken with half of spice mixture, plus 1/4 teaspoon salt.

In large skillet over medium-high, heat 1 tablespoon olive oil. Add chicken and cook until browned, 3 to 4 minutes. Remove to bowl and set aside.

Reduce heat to medium, and to same pan, add remaining oil, onion, garlic, chilies and ginger. Cook until softened, 2 to 3 minutes. Add asparagus, sprinkle with remaining spice mixture and cook 2 minutes. Stir in coconut milk and the remaining salt and simmer 2 minutes.

Return chicken to pan and cook until chicken is cooked through and asparagus is tender-crisp. Serves 4.

Approximate nutritional information, per serving: 270 calories, 12 g fat, 3.5 g saturated fat, 75 mg cholesterol, 600 mg sodium, 13 g carbohydrate, 5 g fiber, 5 g sugar, 29 g protein

LENTIL SALAD WITH AVOCADO AND MARINATED ARTICHOKE HEARTS

2 cups water for boiling
1/2 cup dried lentils, rinsed
2-1/2 tablespoons garlic-flavored olive oil
2 tablespoons balsamic vinegar
2 cloves garlic, minced
3/4 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon dried pepper flakes
1-1/2 cup cherry tomatoes, quartered
1 cup marinated artichoke hearts, drained and halved (reserve 2 tablespoons marinade)
1/2 ripe avocado, sliced into 1-inch cubes
1/4 cup fresh basil
1 cup baby arugula or baby spinach

In medium pot over high heat, bring water to boil.  Stir in lentils, reduce heat, cover and simmer till tender, about 20 minutes. 

While lentils are cooking, in medium bowl, whisk oil, vinegar, garlic, rosemary, thyme, and salt. Fold in remaining ingredients except baby arugula. 

In a colander, drain lentils and run under cold water to cool quickly. Drain off excess liquid and fold lentils into mixture.

Gently fold in baby arugula until slightly wilted, then serve immediately. Serves 4.

Approximate nutritional information, per serving: 260 calories, 21 g fat, 2.5 g saturated fat, no cholesterol,450 mg sodium, 16 g carbohydrate, 5 g fiber, 3 g sugar, 5 g protein

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More Hawaiian Electric Co. recipes are available at www.heco.com.