Palm Beach, Fla. — The days are getting more glorious. Soon enough, the air conditioners will be cranked up, artificially cooling our environs.

As we come out of our winter seclusion, the natural tendency is to dust off everything and get ready for a new season. Go ahead and flip the mattress, launder the drapes and switch handbags.

And while tidying things up on the outside, this time of the year is just right for a little spring cleaning on the inside as well. The holidays are over. We've enjoyed enough sweets and treats to last us another six months or so.

Jump back into that exercise regime — after all, Memorial Day is the unofficial start of swimsuit season — step out into the fresh air and sunshine, and cleanse your body and spirit.

One of the ways to revitalize and nourish your system is with the use of herbs. Integrating these natural cleansers with their tantalizing meal-enhancing flavors is a simple way to add a healthy variation to your recipes while enjoying a fresh outlook on spring.

Many of the spring herbs are bitter, which has the effect of increasing the secretion of digestive juices, stimulating a sluggish stomach and restoring a healthy appetite.

Val Koffman, an herbalist in Palm Beach, Fla., believes that spring is the best time for renewal.

"It is so important to cleanse and purify our bodies throughout the year, but especially after the winter," she said.

Koffman said she came to realize the value of herbs in her life after dealing with a serious health issue.

"I was in school studying to be a doctor when I became ill," she said. "I was prescribed many different medications that resulted in serious side effects."

Koffman decided to take a natural approach and found a way that she decided would balance and heal her body rather than covering up the symptoms.

Koffman attended school for herbal medicines and studied with herbalist Rosemary Gladstar.

"It has been 18 years since I began this, and I now dedicate my time to teaching people about the benefits of these beautiful plants from Mother Earth's garden," she said.

Koffman's company, Fresh, creates handmade pure herbals. The Web site, www.freshherbsandteas.com, includes a number of recipes for using Fresh products.

Colleen Hulett, a practicing herbalist in Canada since 1996, is a proponent of the spring cleanse as well.

"In Canada, this is the time of year to come out of hibernation and cleanse," she said. "Cleaning our blood and liver this traditional way gets our health back on track and revitalizes our entire internal system."

Hulett, who also studied with Gladstar, said cleansing is one of the more important roles for herbs.

It is important to seek the advice of a trained professional or your physician before beginning any change in diet and health care, but Koffman says when our bodies get sluggish, we should take a cue from the Europeans. "Eat lighter with lots of fresh greens to give your body a chance to change and repair and be at its best."

Hulett echoes these sentiments by adding, "Don't forget to avoid sugar, white flours, coffee and fermented foods if you can during cleansing, as they may interfere with the process."

She also suggests taking a brisk walk and cleansing your mind and spirit.

Spring Greens Cleansing Tea

3 parts peppermint leaves

2 parts red clover blossoms or tops

2 parts nettle leaves

2 parts lemon balm leaves

1 part alfalfa leaves

1 part cleavers leaves

1/2 part parsley leaves and stems

Mix dried herbs together and store in a dark glass jar away from air, heat moisture and sunlight.

To use: Pour 4 cups of boiling water over 2 tablespoons of herb mix. Cover tightly and infuse for 20 minutes. Strain and serve.

Recipe from Colleen Hulett, herbalist

Watercress and Orange Soup

Makes 4 servings.

1/2 sliced onion

1/2 clove of garlic

6 tablespoons

butter

2 bunches of

watercress

1 bunch of parsley

2 cooked potatoes

2/3 cup milk

2/3 cup chicken broth

Grated rind and juice from 1/2 orange

Salt and pepper

Heavy cream

Gently cook the onion and garlic in the butter until soft, then add the watercress and parsley and continue cooking over a low heat for 5 minutes.

Stir in the potatoes, milk, stock and 1/2 teaspoon of orange rind, then cover and simmer for 10 additional minutes.

Purée, then carefully add salt, pepper and about 2 teaspoonfuls of orange juice. (Too much pepper or orange juice will overpower the delicate flavor of the soup.)

Thicken and enrich with cream if you wish.

From "The Complete Book of Herbs & Spices" by Sarah Garland (Reader's Digest, $35)

Rosemary's Sorrel Soup

Makes 6 to 8 servings.

2 cups sorrel

6 leeks

4 tablespoons garlic chives or 3 cloves garlic

1/4 pound butter

6 chicken bouillon cubes

8 cups water

6 potatoes, cubed

1/4 teaspoon rosemary

1 teaspoon thyme

5-ounce can evaporated milk

10-ounce can cream of chicken soup

10-ounce can cream of mushroom soup

Salt to taste

Chives, parsley, chervil or paprika

Place in a blender the sorrel, leeks, and garlic, andblend until almost puréed.

Cook this mixture in the butter until limp, but not brown. Add the bouillon, water and potatoes. Cover and cook 30 minutes.

Add the rosemary and thyme the last 5 minutes.

Add the milk and the soups. Heat to simmer, but do not boil. Add the salt to taste.

Serve garnished with chives, parsley, chervil or paprika.

From "Herbal Treasures" by Phyllis V. Shaudys (Garden Way Publishing).

Dandelion Fritters

Makes 4 servings.

1 cup whole wheat flour

2 teaspoons baking powder

1 teaspoon cinnamon powder

Pinch salt

1 egg

1/2 cup milk

2 tablespoons olive oil

1 cup chopped dandelion flowers

1/2 cup strawberry jam

Mix the dry ingredients. Beat egg, and add milk and oil. Stir into the dry mix. Add the dandelion flowers and blend.

Cook the same as you would pancakes, heating until golden. Serve with strawberry jam.

Chef John's Dandelion Salad With Passion Fruit Dressing

Makes 4 servings.

For the dressing:

1 cup light extra-virgin olive oil

1/3 cup passion fruit juice

1 teaspoon honey

1/3 cup lemon juice

For the salad:

2 bunches fresh dandelion greens, well washed and dried

4 tablespoons pumpkin seeds

3 ounces manchego cheese, shaved thinly

Combine olive oil, passion fruit juice, honey and lemon juice in blender or food processor until well blended. Place greens in large bowl and drizzle with half the dressing. Divide among four plates. Sprinkle each with pumpkin seeds and a portion of the cheese. Serve extra dressing on the side.

From John Jones, chef-owner at Chef John's in Jupiter, Fla.