Superfoods seem to come and go as frequently as the latest fashions, but many of the tried-and-true options often get overlooked. They don’t have to be exotic or expensive — in fact, many are grown in Canada, easy on the budget and readily available at the grocery store. Here are some top choices you may be overlooking.
Quinoa. Despite its exotic-sounding name, quinoa (pronounced “KEEN-wah”) is grown in Canada, and it’s as easy to cook up as rice. This ancient Incan staple has more protein than any other grain, not to mention higher levels of fibre, calcium, vitamin E, iron, magnesium and phosphorus. It has a balance of essential amino acids, and it’s gluten-free and easy to digest. (For more information, see FoodTV.ca.)
How to use it: You can use quinoa in place of rice or couscous in side dish recipes, soups, stews and salads, or enjoy it as a breakfast cereal topped with fruit or honey. Buy it in the bulk food section (rather than fancy packages) to save money.
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Cranberries. Some berries get all the glory — like blueberries, strawberries, acai and goji berries — but they can be expensive or hard to find during certain times of year. Cranberries offer the same antioxidant benefits as other red berries, not to mention vitamins A and C and 2 grams of fibre per 1/2 cup, but we often neglect this potent fruit outside of holiday season because they’re too tart to be eaten alone.
How to use them: Use fresh or frozen berries in a rice pilaf or bruschetta, in a fruit crumble or crisp, in stuffing, chutneys or jams and in breads. Watch for recipes that incorporate other super-fruits like cherries, blueberries and pomegranate — the sweet will balance the tart. Dried cranberries can be enjoyed alone or used in trail mix, cookies and baked goods, or toss a handful on your cereal or salad.
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AllRecipes.com: Fresh Cranberries
Pumpkin. This food gets top marks from health experts, yet we often ignore it once the fall harvest is over. However, there are many reasons to eat it all year long because it’s packed with beta-carotene, vitamin A and other antioxidants. It helps support the immune system, provide protective benefits for the heart, fight aging and protect our eyes.
How to use it: Pumpkin doesn’t need to be fresh to be healthy. While canned pumpkin has less fibre, thanks to the heating process it often has more bio-available beta-carotene. Like winter squashes, pumpkin can be roasted, stuffed, used in baked goods (like muffins, pies and cakes) and soups.
If you’re using fresh, don’t throw out the seeds! They’re high in magnesium and a source of plant proteins and healthy fats. Roast them up for a snack, use them in baking or toss them on a salad.
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