A healthy menu for 2021
What’s in store for 2021? While it’s impossible to know and control what the future holds, you can make sure to start the year off right by adopting healthy life habits!
Getting enough sleep, exercising regularly, reducing your stress levels, and opting for a well-balanced diet are all key to staying healthy and having a strong immune system.
By choosing healthy ingredients in the kitchen and making balanced meals as often as possible, you’re one step closer to a fit body that’s ready to take advantage of the many joys of winter! This year, we invite you to add a few healthy ingredients to your menu!
1. Berry delicious
Berries are bursting with antioxidants, vitamins, fibres, and minerals. Irresistible, they make the perfect addition to this vitamin-packed smoothie or to healthy breakfasts such as oatmeal with berriesé. Good to know: frozen berries boast the same nutrients and benefits as fresh berries.
2. Tea time
Everyone knows that green tea is filled with antioxidants and other health benefits. Once a day, treat yourself to a much-deserved tea break. To get the most out of your green tea, let it infuse for a while; the longer it infuses, the more antioxidants it provides.
3. Completely citrus
Oranges and grapefruits are yummy, juicy, and packed with vitamin C. Elevate your breakfast by topping your bowl of granola-yogurt with grapefruit segments, invent new citrus-based dressings for your lunchtime salad, or add some freshness to your plate by whipping up a batch of this shrimp and citrus couscous. And for an explosion of colour for dessert, try this spectacular citrus upside-down cake!
4. Colourful fruits and veggies
Colourful vegetables (think peppers, broccoli, Brussels sprouts, and cauliflower) are packed with vitamin C. Raw in a salad, grilled on the BBQ, roasted in the oven, or in soups, vegetables make a great addition to any recipe. When it comes to fruit, opt for ruby red pomegranates or gorgeously green kiwis. With so many colours to choose from, you’re sure to get your daily-recommended dose of vitamins!
5. Vegetables of the sea
A staple in Japanese cuisine, algae are rich in nutrients and are an excellent source of fibre. Sprinkle flaked algae on your fish, seafood, grilled vegetables, and salads. If you’re in the mood for a hearty soup, combine miso broth with algae, silky tofu cubes, garlic, fresh ginger, green onions, and shitake mushrooms.
6. Healthy fats
Indispensable when it comes to good health, healthy fats (also known as omega 3 and 6) can be found in fatty fish, such as tuna and salmon, nuts, and grains, avocados, and vegetable oils. To reduce your intake of “bad” fats, avoid eating processed foods. By doing so, you’ll also lower your sugar, sodium, and trans fat consumption.
7. Versatile legumes
Legumes boast a whole list of nutritional benefits (they’re rich in protein AND fibre!), plus they’re economical and super versatile. Need some ideas? How about a white kidney beans and pancetta minestrone, lentil chili, chickpea spread, or red bean brownies?
8. The mighty whole grain
Whole grains are rich in fibre, vitamins, and antioxidants, making them an excellent addition to your menu. Make healthy choices by opting for products with the “made from whole grains” mention (100% is always ideal!). Healthy options include brown rice, wild rice, quinoa, and oats. And did you know that popcorn is a whole grain? So pop some for your next movie night and rest easy knowing it’s a healthy snack for the whole family!
9. Spice up your life
Spices boast many health benefits, but use them sparingly. Whether you’re using thyme, turmeric, or something else, remember that spices are supposed to season a dish, not overpower it; let the vegetables, fruits, and whole grains shine! Take your taste buds on a journey by sprinkling some turmeric in your curries, squash soups, or grilled cauliflower!