TOP: 10 foods to be healthy!

1. Citrus fruits

While citrus fruits help fight colds by strengthening the immune system, they are also excellent for digestion and blood pressure. Obviously, they are a very good source of energy! Combine oranges, grapefruits and clementines in a vitamin salad, perfect for dessert, accompanied by a brown sugar and rosewater cream. A recipe to discover from chef Martin Juneau.

2 . Sweet potatoes and orange vegetables

Good for digestion, the immune system, the joints and the sugar level, orange vegetables are to be included in your weekly menus. Try sweet potato spirals with this mushroom and spinach vegetable carbonara recipe. Here is a colorful, healthy and nutritious dish that will put something new on your table tonight! This recipe requires only 30 minutes of preparation, perfect for weeknights.

3. pineapple

Pineapple is not only an excellent source of energy, but it is also very hydrating. It is also very good for blood circulation and the immune system. In order to easily integrate it into your diet and into your weekly menu, chef Caroline Mc Cann suggests you cook it on skewers with chicken! Cooked in a skillet or directly on the barbecue grill, these skewers will make a great dish to share.

4. Salmon and fatty fish

Fatty fish like salmon are rich in omega 3, a nutrient that helps the joints, the heart, the brain and even a good mood! In addition to being a healthy food, salmon is easy to cook and does not require a long cooking time, which makes it the perfect ally for quick and well-done weeknight meals. Try this simple and easy recipe of salmon, asparagus and potatoes cooked on one and the same plate.

5. Legumes

Rich in protein and fiber, legumes promote good digestion, while lowering cholesterol and nourishing the nervous system. Cook in just 5 minutes a tasty hummus-type spread made from various lentils. Add to this garlic, sesame seeds, tahini, the juice and zest of a lemon, olive oil and coriander to make a delicious mixture, to spread on croutons of bread!

6. The blueberries

It's no longer a secret: blueberries are packed with antioxidants. Did you know that it is also good for the heart, the bones, the vision, and even the memory? The best part is that this little blue berry goes very well with desserts, like in this tart recipe with cream fudge! Try this sweet delicacy and you will fall in love with this unique dessert!

7. Dates

A good source of energy, dates also stand out in terms of digestive health. They are also excellent for the bones and the immune system. To make your recipes healthier, replace the sugar with dates which are naturally sweet. This will give the perfect taste and moist texture to your cookies, muffins and dessert breads. Try this trick by baking these delicious chocolate, orange and date muffins from nutritionist Linda Montpetit!

8. Bone broth

Bone broth is gaining more and more popularity. The collagen it contains is excellent for joints and bones, but also for the skin. The broth also helps fight colds and flu, in addition to promoting good digestion and better sleep. Here's how to make a basic one at home, which you can customize with more spices and veggies.

9. Turmeric

Turmeric is great for the immune system as well as digestion. Those with diabetes and arthritis will also appreciate its qualities. Try it first in a smooth drink like this Turmeric Golden Milk to enjoy its great taste. Further flavor your glass with cinnamon, ginger, pepper and maple syrup. Here is a hot and comforting drink full of good virtues!

10. Spinach

Spinach is full of vitamins, antioxidants, and iron, and it's even said to be good for fighting acne and wrinkles. Raw or cooked, young or old, spinach fits into all recipes to give them a punch of color, good taste and nutrients. Cook them in their natural state with this recipe from nutritionist Karolane Note : a spinach salad topped with strawberries, pecans, bocconcini and maple syrup.

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