The Fab Five

I’m often asked, “What are your favourite nutritious foods?”. Well, good news is there’s so many on my list! Here’s my five favourite and my reasoning behind each.

1. Cruciferous veggies

Broccoli, Cauliflower, Kale, Radishes, Brussel Sprouts & many more

What makes broccoli so great? Well, where do I begin? Let’s stick with broccoli and how good it is for your gut!

Before we dive in, if you’re new here and you haven’t heard my science-y-not-so-science-y talk about the gut microbiome, then sign up for my masterclass today.

For those of you that have heard my spiel, here we go. First off, it’s more than just broccoli - it’s all of broccoli’s cruciferous relatives too! Veggies like kale, cabbage, Brussel sprouts, cauliflower, and my favourite -broccoli sprouts tap into a really cool phytochemical called sulforaphane. See, you have to chew/chop/grind your sprouts, broccoli, radishes, etc. really really well in order for this phytochemical to activate.

Bottom line is this: Sulforaphane has anti-oxidant properties that can cancel out free radicals in your body, reducing inflammation, protecting your DNA and perhaps, even lowering your risk for cancer, heart disease and there is new research out on the positive effects it has on children with autism.(1) But the most over-arching remarkable feat is that sulforaphane has the ability to alter your gut microbes for the betterment of healthy digestion and health overall, which can prevent all sorts of ailments, diseases and well, make your mental health pleasant too. (2)

Be sure to try this recipe out and don’t forget to chew/chop/grind.

2. LEGUMES

Chickpeas, Lentils, Beans, Peas, Peanuts

The legumes/pulses are a key ingredient in many cultural dishes for good reason:

1. They’re plentiful and every climate can grow one variety at least.

2. They offer nitrogen-fixating properties to the soil and are used in traditional farming where crop rotation is still a thing.

3. They’re loaded with fibre, protein, B vitamins for a healthy mood, skin, digestion and so much more. Let’s not forget about the non-heme iron, magnesium, potassium and some vitamin C.

4. They’re filling and can be easy by opening a can.

5. They’re super versatile. Check out my recipe for chickpea chocolatey cookies! With a few tweaks, you can use a can of chickpeas instead of chickpea flour.

3. GARLIC

If it calls for 2 cloves, add 4.

Garlic. You can never have enough. And thanks to working remotely, most of us can have 4 cloves a day!

But, what’s so great about garlic?

I love it for the anti-oxidant effects but also for the potential to boost immunity. (3) Throughout history, garlic has been used to lessen the severity of a common cold, always added to a homemade soup when you’re feeling under the weather.

How to prepare? Crush is well and let it sit for 20 minutes before consuming. If you’re not eating a lot of garlic, go slow. Just like with any new-ish food.

My favourite way to eat garlic? In a Caesar Salad, of course. Try one of these:

• 15-minute Creamy Caesar with Crispy Tofu

• The Best Vegan Caesar EVER!

4. Blueberries

What makes a blueberry purple? Anthocyanins, of course!

Turns out that those tiny super tart and sweet low-bush blueberries have more anthocyanin than any other fruit! There is some evidence to demonstrate that blueberries can help with weight loss and lowering a risk of cardiovascular disease. It’s incremental but there is a correlation between the more blueberries consumed and the health benefits. (4)

I love a good blueberry dessert! Here’s my favourite: Blueberry Vegan Creamy Slice

mmmmmm

5. Oats

What can’t this whole grain do?

You can cook it, milk it, bake it, freeze it, cool it…

I love oats for their soluble fibre. Soluble fibre is great for slowing down digestion and building bulk in the stool. Insoluble fibre (e.g. wheat/oat bran, whole grains, beans, potatoes) helps to speed up your bowels. We need both types of fibre. But for now, let’s love some oats.

Try my overnight oats formula.

Sources:

(1) Zimmerman, A. W., Singh, K., Connors, S. L., Liu, H., Panjwani, A. A., Lee, L. C., Diggins, E., Foley, A., Melnyk, S., Singh, I. N., James, S. J., Frye, R. E., & Fahey, J. W. (2021). Randomized controlled trial of sulforaphane and metabolite discovery in children with Autism Spectrum Disorder. Molecular autism, 12(1), 38. https://doi.org/10.1186/s13229-021-00447-5

(2) Bouranis, J. A., Beaver, L. M., & Ho, E. (2021). Metabolic fate of dietary glucosinolates and their metabolites: A role for the microbiome. Frontiers in Nutrition, 8, 748433. https://doi.org/10.3389/fnut.2021.748433

(3) Percival, S. S. (2016). Aged garlic extract modifies human immunity. The Journal of Nutrition, 146(2), 433S-436S. https://doi.org/10.3945/jn.115.210427

(4) Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition (Bethesda, Md.), 11(2), 224–236. https://doi.org/10.1093/advances/nmz065