BACK TO BASICS FOR 2020:
By: Rosanna Pusateri-Ciccolini
2020 is here! Your new decade awaits; and this is your chance to “green-up” your diet and explore nature’s best offerings.
Our top 3 recommendations:
Cruciferous Greens: Your Kale, Collards, Swiss Chard,
Bok Choy, Spinach, Broccoli, Rapini
Cruciferous greens are low in calorie and high in folate, vitamins C, E and K and fiber. They also are credited to help lower inflammation and reduce the risk of developing cancer because they are a good source of phytonutrients. I whiz mine up in a smoothie with frozen banana and plant based milk. We also love them simply blanched and drizzled with olive oil.
Avocado was one of last decade’s trendiest greens. A great source of vitamins C, E, K and B-6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. If you haven’t enjoyed the benefits of good fats there is not better time than now. Of course avocado is great in salads, smoothie and spread on toast but be surprised to know how many delicious brownie recipes use avocado as their secret ingredient.
The green apple has been recognized as one of the healthiest fruits. Packed with essential nutrients like proteins, vitamins, minerals and fibers. Green apples are lower in carbohydrates and sugar and are effective in lowering blood cholesterol, blood pressure and blood sugar.
You (already) put in the time and effort to shop local and shop fresh, here are a handful of helpful ideas to keep you on track, on time and feeling good about attaining all of your 2020 healthy living milestones. Our top 5 recommendations:
Seasoned & Ready-to-Cook Vegetables
Freshly chopped and seasoned, you’ll find Brussels sprouts packaged and ready to go in produce. Simply open and roast on a sheet pan. Another favourite in my family are spiralized noodles. Sautee zucchini with fresh pesto for a gluten free pasta option. Toss carrots and beets with an Asian vinaigrette and grilled chicken for a fresh salad. Try our Tamari Eggs with Zucchini Noodles.
A freshly squeezed blend of kale, pineapple & orange, these ingredients are fresh with no preservatives so you receive its full nutrient potential. Squeezed daily and ready to nourish. My kids even love it! We call it Green Monster juice.
Seasoned Fresh Fish
I find buying fresh fish already seasoned helps us to eat it more during the week. Simply bake or pan fry for a quick and tasty meal. With an assortment of seasoned, marinated, rubbed and prepared fish offerings, meal planning can be so much easier.
Pusateri’s Housemade Soups
With a roster of over 50 varieties there truly is a soup for everyone. There is nothing more comforting than cracking open a soup for dinner with a fresh baguette and salad. All soups are made inhouse, use fresh ingredients and never any preservatives. My new favourite is the Tuscan Bean Soup. It’s hearty with sausage, greens and protein rich white beans. We always have a jar of chicken and vegetable soup for the kids and I keep our broths in the freezer to have on hand.
Pusateri’s Steamed Ready-to-Eat (or Cook) Vegetables
Nutrient intact and ready to go; having these veggies on demand is a great bonus. My kids will eat them plain with a bit of olive oil and salt. I like to spice them up for the adults adding some hot chili oil to rapini or mixing equal parts Chuck Hughes Hot Pepper Spread and Maple Syrup and pouring over steamed greens.
CHOICES TO LIVE BY
Healthier considerations when you’re shopping center store. Our top 10 recommendations:
NEW Non-Dairy Chobani Yogurt : Coming January 2020. Like yogurt, Chobani Non-Dairy Cups are cultured, and they contain 6 types of live and active probiotics. They’re also creamy, spoonable, and perfect for enjoying with fresh fruit or other toppings. And they’re carrageenan-free, lower in sugars than most dairy versions, and sweetened solely with cane sugar.
NEW Pusateri’s Vegan Cookies: Coming January 2020
Freedom Jars: All natural, vegan and gluten free salad bowls packed with superfoods. Available while quantities last in our prepared food fridges.
Kombucha: Consumed for thousands of years, this super-drink not only has the same health benefits as your fine teas but also rich in beneficial probiotics. Kombucha contains antioxidants that can kill harmful bacteria and may even help fight several diseases. Look instore for GT’s Kombucha, Rise Kombucha or Tonica Raw Kombucha.
Alternative Milks: You’d be nuts to not give them a try. Almond, coconut, oat, soy —the options are endless. Perfect for smoothies, cereals, baking and even on their own in a tall glass. Look instore for the many varieties of Califa, Elmburst, Kefirkult or Minor Figures products.
Beretta Beef Jerky: Available in 2 flavours this jerky is full of exceptional beefy flavour and unique to the jerky ‘market’. A truly clean protein packed snack, it comes in 50g portioned packages, perfect for a post work out fuel up or a quick in between meal snack. Along with being gluten free, soy free and free of any nitrates other than those naturally occurring in the celery juice, it is naturally smoked to give it a full flavour, without chemicals or preservatives.
A dairy-free, gluten Free, plant based solution cream sauce that allows you to still enjoy some of your classic creamy dishes. Available in Carbonara, Alfredo & Cheese. The Carbonara is rich and bacon-y—try it over pasta or steamed brocco
Pusateri Apple Cider Vinegar: This powerhouse of a liquid expels toxins from the body, jumpstarts our digestive system, improves metabolism, balances our bodies PH and boosts the immune system….need we say more.
Granolas & Cereals: The most common pitfall with granolas and cereals is adding in too many filler ingredients that add sugar and calories without any positive nutrients. Look for granolas that use no added sweeteners or lower amounts of it. Look instore for St. Anne’s, Holy Crap, Skinny B, Chunky Musli, Coco Keto products.
Probiotics: Simply put; the good bacteria that are beneficial to our body. Whether we’re still in our mother’s womb, a child or a grown adult, consuming probiotics provides countless benefits. Look in-store for a selection of Bio-K products.