Fueled by local food

November: The cold weather has settled in for good, and as the days get shorter, some people may be feeling a little run down. What if what we eat has an effect on our energy levels in the fall?

Don't get too excited! "I'd like to say that there's a miracle food to have more energy during the cold season, but there's no magic recipe," warns nutritionist Audrey-Ann Brunelle. "The key is diversity and consistency, always keeping in mind the idea of ​​a balanced plate. I always tell my clients: Eat the rainbow ! We want diversity and color on our plates."

Here are some suggestions for local products to create a varied menu that is both comforting and energizing.

Barley

According to Canada's Food Guide , whole grains should make up about a quarter of your plate. Why choose them? "Their high content of complex carbohydrates and fibre helps stabilize energy levels, unlike simple carbohydrates, such as white sugar, which give a rather short-lived boost ," explains Audrey-Ann Brunelle. Barley is particularly interesting from a nutritional standpoint, she continues, also praising the merits of oats, wheat and buckwheat, all grains grown in Quebec and easily available in grocery stores (but be careful to check the origin on the bag). "For example, you can add barley to a soup to make it more filling or even use it to replace rice as an accompaniment," adds the nutritionist.

Camelina oil

Certain lipids are essential for maintaining good cardiovascular health, in addition to providing energy, reveals Audrey-Ann Brunelle. This is particularly the case for several vegetable oils, rich in unsaturated fatty acids — the famous “good fats.” Among all the local oil options on the market, the nutritionist admits her favorite is the herbaceous aromas reminiscent of asparagus and the hazelnut and sesame flavors of camelina oil, a 100% local product that can be used in vinaigrette or homemade mayonnaise. As a bonus, it tolerates heat better than another big favorite, canola oil. Its smoke point is 475 °F, according to the Montérégie producer Signé Caméline, whose products are distributed in some grocery stores and natural food stores, which makes it a fat of choice for grilling and even frying.

Black beans

Quebec produces nearly 4,000 tons of legumes per year, mainly white, red and black beans. Delicious in a vegetarian chili, this last variety also allows you to cook succulent brownies full of fiber. “Legumes are a beautiful hybrid between carbohydrates, fiber and plant proteins,” summarizes Audrey-Ann Brunelle. To avoid “breaking your bike,” you can simply add them to a soup, but they are super versatile and can be used to concoct a multitude of dishes, from salads to desserts.”

Apples

We won't win the prize for the most original food here, but apples, with their antioxidant profile, remain an excellent option for snack time. "Of course, there are also simple carbohydrates in fruit, but they also contain fibre, vitamins and minerals, all nutrients that you don't find in refined sugar," lists Audrey-Ann Brunelle. Since the season has just ended, there are still several new varieties on the market that are increasingly grown in local orchards — passionata, ambrosia, rosinette, primgold — that are worth discovering plain or accompanied by a nut butter (from Quebec).

Eggs

Inexpensive, accessible and easy to prepare in a thousand and one ways, eggs are also among the most versatile local foods, according to Audrey-Ann Brunelle. "You can make pancakes, an omelette, a frittata or add them to fried rice," she lists. Good to know: even if eggs are rich in protein, vitamins A, B12, D, E, as well as zinc, you should have at least two per meal. "If it's the only source of protein, one coconut is not enough," emphasizes the nutritionist.

This content was produced by the Devoir special publications team, which falls under marketing. The Devoir editorial team did not take part in it.