Celebrating Nutrition Month

As a special treat for the month of Nutrition, Science & Fourchette and the Nutritionniste urbain have teamed up to offer great tips for healthy living.

March is Nutrition month! In the coming weeks, nutritionists and dieticians across Canada will be putting on activities and events to promote healthy eating habits. And since good health and a balanced diet are two of Natrel’s favourite things, we wanted to join the party!

Naturally, we asked our faithful collaborators to help us celebrate in style. Annie Ferland — nutritionist, doctor of pharmacy, and author of nutrition blog Science & Fourchette — gives us the lowdown on three superfoods: edamame, chia seeds, and kale. Try her recipes and you’ll never leave them off the grocery list. Speaking of lists, popular Nutritionniste urbain Bernard Lavallée has shared ten simple tips to help us eat more fruits and vegetables. Your tastebuds are in for a treat!


A lot of superfoods show up on our plates on a regular basis and we don’t even notice. So what exactly makes some foods…super?

In addition to their basic nutritional elements, superfoods contain certain naturally occuring nutrients, such as antioxidants or phytosterols, that are associated with various health benefits.

Superfoods are gaining in popularity. Flax seeds, cranberries, fatty fish, blueberries, turmeric, barley, kale…the list keeps getting longer as new scientific discoveries are made.

For a balanced diet, find as many ways as possible to add them to the menu.




Edamame are a variety of soybean that can be found in the frozen section of most grocery stores.

These little beans are rich in protein and fibre and are an excellent source of iron and phosphorus.

They also contain naturally occuring phytoestrogens, which is what makes them a superfood.

Researchers have taken an interest in their potential to help prevent cardiovascular disease and certain types of cancer. They’re inexpensive, easy to prepare, and delicious in salads and soups or as a snack.

One serving of steamed edamame contains 134 calories, 12 g of protein, 4 g of fibre, and 2.4 mg of iron.

Feeling creative? Try whipping up a batch of our edamame hummus!


Chia seeds


Chia is a tiny white or brown seed native to Mexico and Guatemala.

Chia seeds are rich in soluble fibre and alpha-linolenic acid, a fatty acid from the omega-3 family. They’re also a notable source of calcium, iron and vitamin C.

Chia seeds are a great way to increase the amount of fibre and omega-3 fatty acids in our diet. Add them to muffins, yogourt and breakfast shakes. Not sure where to start? Try our chocolate smoothie!

Chia seeds may help to improve cardiovascular health by reducing blood pressure, blood sugar, and certain inflammation markers.

One tablespoon of chia seeds provides 4 g of fibre and 2.5 g of omega-3 fatty acids.




Kale is a dark green leafy vegetable. It’s an abundant source of dietary fibre, vitamins and minerals: vitamins A, B, C and K, calcium, iron and potassium. Eating just 100 g of raw kale is enough to get 150% of the recommended daily dose of vitamin C.

Kale is also rich in antioxidants, a definite health bonus. It’s been known as a superfood for years and definitely deserves to be part of our daily diet. Use it in a salad or try it in our delicious recipe for stratta.

10 tips to eat more fruits and vegetables

Illustration : Fanny Roy

Design : Gabriel Jasmin

Text : Bernard Lavallée

Side dishes
Edamame Hummus
Drinks and smoothies
Chocolate Chia Smoothie