6 Thursday, April 6, 2023brooklintowncrier.com To fully meet our nutrient needs, we need to con- sume a variety of foods. Some foods are called "super foods." According to Health.Har- vard.edu: "No single food - not even a super food - can offer all the nutrition, health benefits and energy we need to nourish our- selves. Variety is the key when eating. Fill your cart with a rain- bow of vegetables and berries, and then eat the rainbow every day." These are nutrient-dense and provide us with many of our needs such as antioxidants, vitamins, protein, and minerals. In gener- al, they tend to be plant-based, although salmon and yogurt are also often categorized as a super foods. Plant-based foods in this category include berries, leafy greens, whole grains and more. Oatmeal starter If you want to start your day with super foods, you could begin with oatmeal and then top it with ber- ries, nuts, and seeds. I eat oat- meal two to three times a week with dried peanut butter and a drop of coconut yogurt. I gener- ally crush a few walnuts and use them, too. You could also have a super food smoothie by adding to a cup and a half of water or almond milk, ½ cup of fresh or frozen berries, a ½ frozen banana and some fro- zen kale. Using frozen items cre- ates a thick smoothie that has a milkshake-like consistency. If I'm having a smoothie for breakfast, I add a scoop of plant-based pro- tein powder to give it additional calories and staying power. Salads can be an excellent super food meal or side dish. We enjoy a pre-dinner salad most nights. Using a base of spring mix, add seeds, legumes, and tomatoes (who knew the tomato was a super food?). Top it with a great homemade salad dressing, and enjoy. Combine foods Dinner bowls are a fantastic way to combine super foods, using brown rice or quinoa as the base. Top the base with chili lentils, chopped kale, roasted vegeta- bles, beans, and seeds such as chia or pumpkin and then drizzle a sauce such as the one below over the bowl for a fantastic super food meal. Easy almond sauce (from https://www.onegreenplanet. org) • 3 tablespoons almond butter • 1/4 cup, plus 1 tablespoon water • 1 tablespoon minced garlic • 1 1/2 tablespoons tamari • 1 teaspoon sesame oil • Juice of half a lime • 2 teaspoons rice wine vinegar Combine all in- gredients in a mini chopper and blend until smooth. Alterna- tively, you can whisk all ingredi- ents together un- til smooth. Sheree's hack: Double the sauce recipe to use as a pasta sauce or salad dressing. There's No One "Super Food" Plant-Based Eating by Sheree Nicholson www.rhaverylandscaping.com DREAM / CREATE / ENJOY Bollards have been installed by the Region in front of Mi- chaelKelly's Restaurant on Win- chester Rd. Vehicles had been driving through the restaurant parking lot to access St. Thom- as St. in addition to driving up onto the shoulder to get around cars trying to turn off/onto Win- chester. They are a temporary solution until Winchester Rd. is widened as planned. #1 Realtor in Brooklin since 2012* 83 Gloria Cres, Whitby 22 Bayern Dr, Brooklin 15 Hadleigh Way, Brooklin 90 Canadian Oaks Dr, Whitby 15879 Simcoe St, Port Perry 16 Bellhouse Pl, Brooklin 89 Underwood Dr, Brooklin 16 Bradbury Cres, Ajax 43 Longwood Crt, Courtice Coming Soon! For Sale! 51 Kilbride Dr, Whitby For Sale! Coming Soon! For Sale! Coming Soon! Sold! For Sale! 20 Rainbow Cres, Brooklin Sold! Brooklin is Tanya Tierney Country! 870 Derry Crt, Oshawa For Sale! Call or Text: 905.706.3131 office@tanyatierneyteam.com 49 Baldwin St. Brooklin Sold Over Asking! *Based on RE Stats Inc. Data for Toronto MLS Units Sold Sold Over Asking!