Delicious Quebec-Grown Fruits and Vegetables!

It is with great pleasure that I join the eatquebec.ca team to promote our locally-grown produce. As a nutritionist, encouraging people to eat more fruit and vegetables is a given. But, being particularly fond of good food, I am doubly happy to devote all my attention to it.
Forever Neglected

While everyone agrees that fruits and vegetables are our allies in the fight to maintain good health, it remains that most Quebecers, two-thirds among us to be exact, do not eat the daily intake recommended by the Canadian Food Guide. The CFG recommends 7 to 10 portions a day for adults and teenagers, according to sex and age, and 4 to 6 portions a day for children, again according to age. What is most alarming is that it must be noted that the tendency in children to each insufficient amounts of fruits and vegetables probably comes from their parents’ bad influence. So, why don’t you set a good example and snack on delicious fruits and vegetables?

Good Stuff!
Fruits and vegetables are chock full of essential nutrients like vitamins A and C, folates and minerals like potassium and magnesium in addition to all important fibre. As a bonus, they are generally low in calories and fat, making them a prime choice to avoid weight gain. Besides, a diet rich in fruits and vegetables is an excellent way to prevent stroke and maintain heart health.

Scientists all agree that antioxidants play a major role in preventing diseases related to aging, such as certain types of cancer. Fruits and vegetables are loaded with antioxidants that have an advantage over vitamin supplements because of their joint action with the food’s various other compounds. The Canadian Cancer Society estimates that 20 % of cancers could be prevented if everyone consumed a minimum of five portions a day of fruits and vegetables.

And, They’re Scrumptious!
If all these reasons aren’t enough to convince you to eat more fruits and vegetables, maybe the fact that they’re scrumptious will. We Quebecers are in luck! We have a variety of luscious produce at premium prices (having lived in Alberta for the last five years, I know what I’m talking about!).

Another interesting fact is that harvests of the different fruits and vegetables succeed each other throughout the production season. One of my little pleasures is to take advantage of these successive periods to rediscover whatever fruit or vegetable is in season by going out and picking it for myself and including it in new recipes and, especially, eating it raw. These are all fun family activities you can share with your children that will initiate them to the pleasures of nature.

To Keep them Fresh
Many people start out with the good intention of increasing fruit and vegetable consumption, but go and spoil it somewhat by drowning their fruit or veggie in fat, salt, sauces or dressings. It is better to learn to appreciate their natural taste or to enhance it with herbs, vinegars, lemon juice, etc., rather than weighing it down with hydrogenated oils, butter or margarine, cream or sauce. It isn’t difficult to learn to cook with less fat in your recipes while preserving the quality of the dish.

Of course, the best way to benefit from all the nutrients fruits and vegetables contain is to eat them freshly picked and raw. Nonetheless, cooked to perfection, they are still very nutritious. Indeed, over or improper cooking is another way to spoil their nutritive value. For example, cooking them in large quantities of water drains away part of their nutrients. Also, some vitamins and minerals are heat sensitive and cannot withstand prolonged cooking. The best cooking method, of course, is steaming. Here are a few tips to guarantee proper cooking: bring water to a rolling boil before adding vegetables; make sure pieces are all the same size; put vegetables that cook the quickest on top; and make sure the water does not touch the steam flower.

Other interesting techniques can be used like baking or micro-waving or stir-frying. Just add a few drops of oil and you’re all set!
Ready, Set, Go!

A new fruit and vegetable production season is finally beginning in Quebec and, since I have had to do without during my last five years spent in Alberta, I expect to make up for lost time. I hope you will too and, who knows? Perhaps you will make a few delicious new discoveries.


Isabelle Charest, Dt. P.
Triple Olympic Medalist

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