power foods

Power Foods do more than satisfy your tastebuds. They are loaded with health promoting nutrients like antioxidants, vitamins and phytonutrients to keep you energized and protect against disease. Our dietitian recommends these power foods:


- Rich in vitamins, minerals and colourful antioxidants, beets are Mother Nature’s multi-vitamin.
- Enjoy beets roasted, boiled or raw to lower blood pressure and fight cancer.
- Roast beets and pair with goat cheese and balsamic vinaigrette on mixed salad greens.
- Boil or roast beets and toss with a little balsamic vinegar, olive oil and fresh dill for a tasty sidedish.


- The ancient Inca grain quinoa is well known for its higher protein content, iron and fibre. Quinoa cooks up in 15 minutes and can be enjoyed like rice.
- A stir-fry makes a quick and easy for dinner, enjoy it served over quinoa instead of rice.
- Toss together quinoa, black beans, red pepper, onion, fresh basil and lemon juice for a refreshing salad.
- Enjoy a bowl of quinoa instead of oatmeal for breakfast; toss in frozen blueberries, cinnamon and a little honey for sweetness.

Beans & Lentils

- Go for beans and lentils on Meatless Mondays. Super high in fibre, B vitamins and minerals, these plant proteins will fill you up and help lower cholesterol and blood sugar levels.
- Add lentils to pasta sauce and serve over whole wheat spaghetti for a satisfying meal.
- Pair white beans with green leafy veggies like kale, spinach or Swiss chard in a hearty soup.
- Try a combo of chickpeas, kidney beans and black beans in chili.


- Popeye had it right… spinach is packed with good nutrition like iron, beta carotene, magnesium and antioxidants. It’s good for your eyes, lungs and heart.
- Spinach makes a hearty salad, try it with goat cheese, red onion.
- For a quick meal, add chopped spinach to meat sauce and serve over whole wheat pasta like rigatoni or penne.
- Blanch spinach and toss with a peanut sauce to make spinach gommae, a healthy afternoon snack or dinner side dish.

Chia Seeds

- Chia Seeds supply a dose of omega-3 fats, fibre and minerals to help lower cholesterol and manage blood sugar levels.
- Stir one tablespoon of chia seeds into yogurt, cereal or smoothies at breakfast.
- Replace ¼ of the flour in your muffin or loaf recipes with ground chia seeds.
- For a super healthy dish, use chia seeds as a crust for fish.