This spring, what would you say to integrating some new local, nutritional foods into your menu? Working with Miriam Nicoll, nutritionist and grocer at the Marché & Bistro fermiers aux petits oignons, we have unearthed three new favourites well worth your attention.

Sea buckthorn or swallow thorn: fruit and juice

These tart orange berries, related to passion fruit, are grown locally in Labelle and certified organic.

The fruit is truly interesting because of its unusually high level of antioxidants and vitamin C, as well as its high fibre content and high level of essential fatty acids, including the well-known omega-3.

It can be incorporated whole into smoothies and fruit salads, while the juice is an easy addition to soups, salad dressings and sauces, puddings, and muffin and cake mixes. For (French-language) recipe ideas, go to argousier.qc.ca.

Yellow pea tempeh

The presence of enzymes during fermentation provides higher bioavailability of the nutrients and digestibility of the proteins, making this of great interest nutritionally.

A cousin of tofu but without the soy content, it’s an ecologically sound, local food to use as a replacement for meat in sandwiches, salads and Asian stir-fries. Just marinate and grill! Besides which, it’s available in bulk, so a nice addition to our zero-waste efforts.

Black walnut (nuts)

This is one of the rare northern nuts that grows in this region.

Its flavour has spice, floral and fruity notes. You can include it in salads and cheese plates to add some crunch, or use it to increase the flavour quotient in muffins and homemade bars.

This nut has a particularly high level of omega-3, antioxidants and phytosterols, as well as being a source of fibres and vegetable proteins.

If you need a hand in optimizing your food profile, don’t hesitate to contact me via Clinique Mouvement Optimal: 819 425-8889.

By the same author: Top five snacks for mountain hikes (Click the image below)