Enjoy more “superfoods”
“Superfoods” are not a miracle cure. However, regularly putting them in your recipes in addition to eating well can help you stay healthy.
What does the term “superfood” mean?
The term “superfood” refers to foods that are rich in vitamins, minerals, fibre or antioxidants. Examples include açaí berries, goji berries or locally-grown blueberries. However, you should be wary of dishonest commercial practices. Some “superfoods” are expensive even though they’re not better for you than other foods. An example of an inexpensive superfood is blueberries, which are grown in Quebec. Fresh or frozen, they’re always tasty!
For a healthy lifestyle, your diet should include:
- Foods rich in calcium, such as dairy products (milk, cheese, yogurt) and soy beverages
- Fruits and vegetables
- Sources of protein (meat, chicken, fish and seafood)
- Whole grains
- Nuts and grains
- Lots of water
In short: It takes more than consuming a “superfood” once in a while to get healthy. Regularly eating ingredients that are good for you like the ones described above is the best way to enjoy a healthy lifestyle.
Leafy greens on the menu
Turnip greens, kale, spinach, cabbage, chard, mustard greens, rapini, arugula, romaine lettuce, dandelion greens… and “superfoods”! What sets them apart? In addition to antioxidants, they also contain minerals, calcium, iron, vitamins (A, C and K), and folic acid. They’re also rich in fibre. And the best part: you can eat them raw or cooked. Don’t hesitate to add them at will in your recipes.
Enjoy more berries!
Nothing starts the day off right like a bowl of yogurt and red berries! Full of fibre and antioxidants, berries are great on salads, cereals and even stews. They’re also delicious on their own. To enjoy them year-round, you can freeze them at the end of the season or purchase them in-store in the frozen aisle.
Here are some examples of berries:
- Kiwis – Yes! They’re berries!
Greek yogurt: healthy and delicious!
Greek yogurt is a healthy choice for many reasons:
- It contains probiotics, which help your digestive and immune systems.
- It’s rich in protein.
- It’s low in sugar because it’s strained twice to get rid of as much sugar as possible.
- It contains calcium which is essential to good bone health.
Enjoy Greek yogurt regularly! Here are few ways how:
- Add slices of banana to a cup of Greek yogurt and add a drizzle of honey.
- Put some Greek yogurt in a vegetable stew.
- Prepare a potato purée. Instead of sour cream, add a bit of Greek yogurt. Top it off with some chives.
- Concoct a delicious bowl of Greek yogurt garnished with berries and granola.
- Use Greek yogurt in your muffin recipes.
- Spread some Greek yogurt on your fajitas or fish tacos.
- Use Greek yogurt to prepare a tzatziki.
- Cook a creamy mac and cheese by using Greek yogurt.
- For dessert or a snack, prepare a smoothie by mixing 1 cup of fruit with a ½ cup of Greek yogurt.
- In a tuna or egg salad, use Greek yogurt instead of mayo.
Spotlight on turkey
Turkey has a lot going for it: it’s nutritious, low in fat, affordable and versatile. And yet, many of us only eat this meat at Thanksgiving.
A whole turkey can be a bit tricky to cook every day, so get cuts of it instead! You can purchase breasts or cutlets for instance. Without the skin, it’s a lean source of protein. Moreover, it contains lots of vitamins and nutrients (niacin, selenium, vitamins B6 and B12, zinc). You’ll want to put it on the menu more often!
Beans and lentils: excellent sources of protein
We all know that we should eat less meat. Beans and lentils are a great alternative to animal protein. Rich in fibre and iron, these veggies are nutritious and tasty. They’re also extremely versatile and can be used in a variety of recipes. Eat chickpeas, red beans, or black-eyed peas every week! Your entire family will love your hummus or chili!
Is chocolate a “superfood”?
Who doesn’t love chocolate? White, dark, milk or hazelnut: there’s a flavour for every taste. But when it comes to nutrients, not all chocolates are created equal. Milk chocolate and white chocolate generally contain a lot of sugar. On the other hand, cocoa powder and dark chocolate have a lot of health benefits. Dark chocolate contains polyphenols that can help reduce hypertension. You might be taken aback by its taste at first, but you’ll soon love it. In brief, whatever chocolate you choose, it’s important to only eat a little (fewer than 100 calories) and pick chocolate that contains as little sugar as possible.
- Our grandmothers knew it: onion and garlic have antibacterial and antiviral properties.
- Orange fruits and vegetables get their colour from beta-carotene. This powerful antioxidant helps your eyes stay healthy.