Does your basket always contain the same vegetables, pasta, and meat every week? It makes you want to yawn.
March is Nutrition Month and Dietitians of Canada encourages consumers to take their health to heart when shopping. After all, the best way to cook healthy dishes is to stock up on healthy, tasty ingredients.
Here are 10 nutritious foods to try, along with preparation suggestions for each. If you’ve already tried them, congratulate yourself for your spirit of adventure!
Healthy foods to discover
Choose them because they contain 40% fewer calories than peanuts, but are just as crunchy and heart-healthy. You will find them in the bulk section or the snack aisle.
Serve them because they are a delicious snack. Barely 50 ml (¼ cup) contains 5 g of fiber and 10 g of protein. Also, they do not contain nuts, which makes them acceptable for school (read the label to make sure). As a bonus, you can mash them to make soy butter.
Choose it, because this bulbous vegetable with green leaves may seem disproportionately large, but make no mistake! Its light flavor is reminiscent of broccoli and it contains a lot of vitamin C.
To serve it, peel its rigid bark. Grate it in a salad, cut it into cubes and roast it with other vegetables; sauté the leaves with garlic and olive oil.
Choose this fermented dairy drink with a tangy and tangy taste in the dairy products section. Popular in Eastern Europe and Russia, kefir contains healthy probiotics and lots of calcium. Choose a variety made of skim milk or 2%, without added sugar.
Serve it over cereal, muesli or granola, or drink it alone.
Choose them because they’re worth looking for in the deli aisle or on the top shelf of the cracker aisle. They can be sold under the name of Swedish bread or flatbread. They contain two simple ingredients: whole rye flour and salt (but they remain low in sodium).
Serve them in place of crackers made with refined white flour. Their crunchy texture is very satisfactory.
Frozen Green Leaf Vegetables
Choose them, if fresh kale or spinach fade in your fridge, buy them frozen. They are very practical and their vitamins and minerals are trapped by rapid freezing just hours after being picked.
Serve them by adding green vegetables to your soups, pasta, eggs, wraps and rice dishes, or to your stir-fry. They serve very well as an accompaniment.
You will find them in the yogurt section and choose a low sugar variety (less than 10 g per 175 ml serving).
Serve this thick, creamy yogurt, which contains twice as much protein as traditional yogurt. Greek yogurt replaces sour cream very well and is ideal as a snack anytime. Use it as a base for dips and desserts, like our poached figs and Greek yogurt parfait.
Choose them because they appeal to children, their price is affordable, they contain nourishing proteins and are ready in 2 minutes. Buy them frozen, in bags of whole slices or squid. Their fun shape and sweet flavor make them ideal for even the most difficult.
Serve with olive oil, lemon juice, and Italian herbs, sauté for two minutes. Do not overcook them, as they will look like rubber! Try our squid potato salad.
Choose it, because, in the form of whole grains, millet is actually a tall grass native to Africa and Asia. Look for popcorn in the grain aisle or millet grains in the bulk aisle.
Serve these grains which cook with the consistency of mashed potatoes and is a fiber and iron-rich substitute for rice, pasta, and potatoes. Mix the cooked millet with your favorite herbs and spices, or add cinnamon and raisins for lunch.
Choose them if you are tired of raisins. Make this dried fruit available all year round your favorite. You will find them in packages near fresh fruit or in the bulk aisle.
Serve the dried figs, rich in fiber, calcium, iron, and potassium, to calm your sugar cravings. Forget the cookies and replace them with two figs. Add chopped figs to quinoa, salads or yogurt, or stuff them with goat cheese for delicious appetizers.
Choose these protein-rich foods, which you will find dried or canned (look for canned varieties “with no added salt”). Rich in fiber and iron, dried lentils cook quickly and require no soaking.
To serve them, the red lentils cook the fastest and are suitable for soups, or our Burgers with lentils and millet. The larger green lentils are delicious in a legume salad, pilaf or stew. Add mashed lentils to your lasagna, dips, and muffins.
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