5 “Super” Foods and How to Use Them

Foods that have been coined with the term “super” generally belong to the fruit and vegetable category, and are usually exotic: think goji berries and wheat grass shots. Although different foods contain different nutrients, there really are no “super foods.” It still holds true that including a variety of foods is the way to go! Here are some of our favourite nutrient-dense swaps that you can make in your kitchen to increase the variety of nutrients you are getting from your food choices.


1. Mashed Avocado

Swap: Mayonnaise for avocado

Why it Helps: Avocados provide a good dose of healthy fats along with vitamins C, E and potassium.

How to Use: Use as a base for a tuna or chickpea salad sandwich, spread on toast with eggs, use as a base in creamy dips or make it into a dessert (like chocolate avocado pudding)!


2. Oatmeal

Swap: Cold cereal for oatmeal

Why it Helps: Oats contain more fibre than most cold cereal options and have no added sugar (unless with you go with flavoured oatmeal packets).

How to Use: Have oats in your morning cereal mixture, when making granola or in baked goods.


3. Roasted Chickpeas

Swap: Croutons for roasted chickpeas

Why it Helps: Any beans or lentils, including chickpeas, help to give an extra dose of fibre, plant-based protein and nutrients like iron, folate and potassium.

How to Use: Sprinkle roasted chickpeas on salads, soup or have alone as a crunchy roasted snack.


4. Tahini

Swap: Peanut butter for tahini

Why it Helps: For individuals that have an allergy, tahini (made from sesame seeds) is a good source of protein and healthy fats, and also provides calcium and iron.

How to Use: Spread on a sandwich, use as a vegetable dip, or add it into a smoothie.


5. Plain Greek Yogurt

Swap: Sour cream for plain Greek yogurt

Why it Helps: Given that plain Greek yogurt is thick and neutral in flavour, it can be used to up the protein in your meal and give an extra dose of calcium.

How to Use: Add a dollop of Greek yogurt on chili, tacos or a roasted potato/sweet potato instead of sour cream.


Our Chef Brittaney incorporates many of these foods in our recipes on My Viva Plan.