Healthy Recipes
17 Healthy Foods We Should Eat More Often
Chickpea & Bocconcini Shakshuka: Photography: Tango | Food Styling: Nataly Simard | Prop Styling: Caroline Simon
Healthy Recipes
17 Healthy Foods We Should Eat More Often
When it comes to food, we can agree that not every snack has the same nutritional value.
But in our quest for healthy eating, some foods stand out more than others. These are the 17 whole foods you should incorporate into your weekly meal plan.
1. Red onion
Red Onion & Pink Peppercorn Scones: Photography: Tango | Food Styling: Nataly Simard | Prop Styling: Caroline Simon
Red onions are packed with potassium, fibre, and vitamins C and K. Its antioxidant power is much higher than other varieties of onions and it helps maintain healthy intestinal flora with its prebiotic properties.
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2. Turmeric
Tropical Turmeric Smoothie: Photography: Foodivine Studio
Its powers are matched only by its bright colour! Turmeric has significant antioxidant and anti-inflammatory properties. In addition, it relieves digestive disorders and is an excellent source of iron and vitamin C.
Fun fact: Black pepper is said to help the absorption of curcumin, a compound in turmeric.
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3. Sardines
Grilled Sardines with Potatoes and Peppers: Photography: Edward Pond
Rich in omega-3 fatty acids, proteins and minerals such as calcium, phosphorus and iron, sardines are also an excellent source of vitamins B3, B12 and D. They also promote cardiovascular and brain health.
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4. Capers
Roasted Cauliflower with Parmesan and Capers: Food styling by David Grenier | Prop styling by Sabrina LinnImage by: Jeff Coulson
Rich in calcium and potassium but low in calories and fat, antioxidant-loaded capers are small but mighty! As they're high in sodium, it is recommended to consume capers in moderation or to rinse them well to remove excess salt.
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5. Watercress
Lemon Watercress Soup: Photography: Tango/C. | Food Styling: Nataly Simard | Prop Styling: Caroline Simon
Raw or cooked, watercress is an excellent source of vitamins A, K and C. Watercress is high in antioxidants, promotes good digestion and supports eye health.
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6. Sweet potato
Spiced Chickpea & Pickled Onion Sweet Potatoes: Food styling by Claire Stubbs | Prop styling by Renée Drexler/The PropsImage by: Ronald Tsang
Rich in fibre, vitamins A, B6, B9 and C as well as copper, sweet potatoes have a low glycemic index, making them a good choice for those with diabetes.
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7. Tofu
Crispy Tofu & Bok Choy Bowls: Photography: Tango | Food Styling: Laure Corten | Prop Styling: Caroline Simon
An excellent source of plant-based protein, tofu is said to have beneficial effects on cardiovascular health as well as a good source of healthy fats.
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8. Kale
Kale and Fennel Salad with Lemon Dill Dressing: Food styling by Michael Elliott | prop styling by Ann-Marie Faveau
A true superfood, kale has been cultivated since ancient times. And it's not for nothing: it's a strong antioxidant, an excellent source of vitamin A, protein and fibre, and it's also very low in calories! It's good for the digestive, cardiovascular, and immune systems, as well as eye health, bones and more.
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9. Mushrooms
Mushroom Teriyaki Bowls: Photography: Tango | Food Styling: Nataly Simard | Prop Styling: Caroline Simon
Low in calories but high in fibre, mushrooms are also a good source of B vitamins and plant-based protein.
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10. Arugula
Arugula Salad with Crispy Prosciutto-Wrapped Figs: Image by: Ronald Tsang
We already love arugula for its slightly spicy flavour, but did you know that it's loaded with antioxidants? Arugula is also an excellent source of vitamin K and promotes digestive well-being.
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11. Chickpeas
Chickpea & Bocconcini Shakshuka: Photography: Tango | Food Styling: Nataly Simard | Prop Styling: Caroline Simon
Chickpeas are rich in vegetable proteins, fibre and essential nutrients like iron, zinc and magnesium.
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12. Mango
Grilled Mango & Avocado Salad: Photography TANGO | Food Styling Éric Régimbald | Prop Styling Caroline Simon
It is the most consumed tropical fruit in the world after the banana, and not for nothing! Antioxidants, fibre, and vitamins A and C are packed into this sweet fruit.
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13. Lentils
Vegan Lentil Bolognese: Photography, Foodivine studio
Lentils are an excellent source of fibre, iron and zinc. Full of antioxidants, they also contribute to good cardiovascular health.
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14. Brussels Sprouts
Spaghetti with Brussels Sprouts: Photography: Tango/C. | Food Styling: Nataly Simard | Prop Styling: Caroline Simon
Long forgotten, brussels sprouts are regaining popularity and for good reason! We love them for their calcium and potassium content as well as vitamins C and K. Low in calories and rich in antioxidants, they provide a protective effect on the cardiovascular system.
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15. Pistachios
Pistachio-Crusted Cod With Avocado Cream: Photography Bruno Petrozza | Food Styling Mélanie Marchand
A good source of antioxidants, fibre and vitamin B6, pistachios also help lower bad cholesterol and raise good cholesterol. They are also a good source of protein. Be careful with the salty versions, though!
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16. Blueberries
Blueberry, Yogurt & Maple Ice Pops: Photography, © Foodivine studio
Loaded with vitamin C and fibre, as well as antioxidants and low calories, blueberries have it all. They also promote intestinal and cardiovascular health, and help prevent urinary tract infections.
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17. Brazil nuts
With its high selenium and phosphorus content, Brazil nuts are an unsung health hero. Despite their fairly high fat content, they also contain mono and polyunsaturated acids, making them a good ally for cardiovascular health and weight loss.
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