Goodbye, rainbow. By now, you’ve likely heard that the 2019 update to Canada’s Food Guide depicts a plate loaded with fruit and vegetables on one half, a quarter-plate of protein and a quarter filled with whole grains. Your plate is supposed to look like a new photograph each time.
Although some critics of the new guide suggest it will cost more to follow, Danielle Arsenault, BFA’04, BEd’06, who owns Pachavega Living Foods Education, a raw vegan culinary school in Canmore, doesn’t buy it.
“Six boxes of Kraft Dinner cost more than a bag of brown rice,” she maintains. “Taking processed foods out of the equation and following the new food guide will cost consumers less and be less of a burden on our natural resources (think about plastics and waste used in packaging).
“If we are concerned with nutrient-to-cost ratio, let’s buy the most nutrient-dense foods,” Arsenault suggests. “Red cabbage, for example, has infinitely more nutrition than a green cabbage, and it will cost the same. Same goes for red onion vs. white onion. The red and purple colour denotes the food is full of anthocyanins, which are powerful antioxidants. Another tip is to cut broccoli and garlic ahead of time — before you consume it. When you do this, the plant-chemicals within these foods mix and provide a stronger antioxidant value and their nutrition is, therefore, enhanced.
“These are just a few tips to up your nutrition intake, without having to pay extra. The truth is, in-season, whole plant-based foods cost less and you get the most value out of these foods than anything you would find in a package.”
Here are two simple and easy recipes from Arsenault’s cook books. Download more recipes here.