25 Great Canadian Superfoods

By Allison Day on June 16, 2016

From coast to coast to coast, Canada is rich in history, culture and nutrient-dense superfoods. Explore the range of flavours and health benefits our great country has to offer.

  • Wild Blueberries
     
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    Wild Blueberries

    <p>The Maritimes and British Columbia deliver the gift of wild blueberries, one of the healthiest foods on the planet. Not only are these blue-hued jewels nutritious and downright gorgeous, they’re one of the tastiest, naturally sweet treats Canada is renowned for.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/brownie-dominoes-with-wild-blueberry-cinnamon-sauce/14035/" target="_blank"><strong>Brownie Dominoes with Wild Blueberry Cinnamon Sauce</strong></a></p>
  • Saskatoon Berries
     
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    Saskatoon Berries

    <p>Hailing from Saskatchewan, this berry’s flavonol compounds make it a disease-fighting superfood. Saskatoon berries feel at home in sticky jams, savoury sauces and, of course, the classic Saskatoon berry pie, made new in this recipe with zippy rhubarb.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/saskatoon-rhubarb-pie/18068/" target="_blank"><strong>Saskatoon Rhubarb Pie</strong></a></p>
  • Eggs
     
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    Eggs

    <p>A Canadian farmer's market staple, eggs are an undervalued, everyday superfood containing vitamin A, protein and brain-boosting choline. Eggs are versatile, too, perfect for breakfast to dinner. Put your abundance of garden zucchini to good use as a bed for this sunshiny superfood star.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/zucchini-noodles-with-everything-pesto-and-fried-eggs/18119/" target="_blank"><strong>Zucchini Noodles with Everything Pesto &amp; Fried Eggs</strong></a></p>
  • Seaweed
     
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    Seaweed

    <p>Canada is home to a variety of seaweeds, the superfood du jour. With a mineral content that gives kale a run for its money, you don’t want to skip out on this salty Canuck delicacy. Try it in soups, stews or be bold and make a seaweed-only salad.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/seaweed-salad/10733/" target="_blank"><strong>Seaweed Salad</strong></a></p>
  • Hot Smoked Sockeye Salmon with Charred Orange and Maple Syrup
     
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    Hot Smoked Sockeye Salmon with Charred Orange and Maple Syrup

    <p>The west coast is regarded just as much for its gorgeous scenery as it is for its fresh seafood. Wild salmon from the Pacific ocean brings lean protein and one of the densest omega-3 contents in any food. Give this fish the true-north treatment by combining its rich taste with classic maple syrup.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/hot-smoked-sockeye-salmon-with-charred-orange-and-maple-syrup/16172/" target="_blank"><strong>Hot Smoked Sockeye Salmon with Charred Orange and Maple Syrup<strong></a></p>
  • Maple Syrup
     
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    Maple Syrup

    <p>There are few things more Canadian than maple syrup, so you’ll be pleased to know that this natural, multi-purpose sweetener is high in an abundance of minerals. Think beyond your morning stack of pancakes, and partner maple syrup’s richness with everyday chicken for a superfood meal that’s super tasty.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/maple-glazed-chicken/18009/" target="_blank"><strong>Maple Glazed Chicken</strong></a></p>
  • Hemp
     
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    Hemp

    <p>Manitoba has become one of the world’s largest producers of this superfood seed. High in plant-based protein, iron, fibre and a variety of minerals, if you haven’t given hemp a try, now’s the time. With a mild, creamy taste, it pairs beautifully with oats, grains pilafs, salads and mixed into healthy smoothies.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/easy-and-nutritious-green-mango-smoothie-36565/" target="_blank"><strong>Easy and Nutritious Green Mango Smoothie</strong></a></p>
  • Fiddleheads
     
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    Fiddleheads

    <p>Fiddleheads are a truly seasonal Canadian green, harvested wild in many parts of the country during the late spring and early summer months. A rich source of beta-carotene, vitamin C, potassium and small amounts of omega-3 fatty acids, you’ll be keen to curl up with this green veggie.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/fiddlehead-salad-with-pickled-red-onions-and-maple-toasted-pecans/9953/" target="_blank"><strong>Anna Olson's Fiddlehead Salad with Pickled Red Onions and Maple Toasted Pecans</strong></a></p>
  • Seabuckthorn
     
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    Seabuckthorn

    <p>Seabuckthorn berries originated in the Himalayas, and now can be seen growing across Canada. They have a rich amino acid profile, along with high amounts of vitamin C and A, and anti-inflammatory compounds. An especially powerful skin-supportive food, you can enjoy the berries in juices, baked goods and jellies.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/venison-carpaccio-with-cedar-jelly-and-sea-buckthorn-jam/16834/#opHsSu39YTXUrP2P.99" target="_blank"><strong>Venison Carpaccio With Cedar Jelly and Sea Buckthorn Jam</strong></a></p>
  • Potatoes
     
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    Potatoes

    <p>Prince Edward Island farms are known for their buttery, rich potatoes, an underrated superfood containing potassium, vitamin C, fibre and protein. One of the hardest working vegetables in the kitchen, incorporate them into meals mashed, steamed, roasted or made into salad like this recipe.</p> <p>Get the recipe for <strong><a href="http://www.foodnetwork.ca/recipe/mediterranean-potato-salad/9004/" target="_blank">Anna Olson's Mediterranean Potato Salad</a></strong></p>
  • Dandelion
     
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    Dandelion

    <p>Nunavut is home to this detoxifying bitter green, a superfood vegetable especially healthy for your liver. Offset dandelion’s astringency with something sweet and smoky, like Anna Olson has done in this elegant side.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/annas-dandelion-greens/9772/" target="_blank"><strong>Anna Olson's Dandelion Greens</strong></a></p>
  • Mustard
     
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    Mustard

    <p>Canada is the world’s largest mustard producer, growing the pure mustard seeds to be ground into varieties from everyday yellow ballpark to sophisticated Dijon. With selenium, magnesium and calcium, you’ll be looking for more ways to utilize this tangy and bright condiment in your repertoire beyond the lunchtime sandwich.</p> <p>Get the recipe for <strong><a href="http://www.foodnetwork.ca/recipe/ham-steaks-with-apple-mustard-chutney/17615/" target="_blank">Nancy Fuller’s Ham Steaks with Apple Mustard Chutney</p></a></strong></p>
  • Sardines
     
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    Sardines

    <p>Maritime harvested sardines bring omega-3s in the form of DHA, important for healthy brain growth in children and maintenance in adults, as well protein and, if you eat the bones (they’re edible!), calcium. Simply grilled, you’ll be eager to make this fish again and again.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/grilled-sardines-crispy-halloumi-watercress-salad-and-figs-thick-chocolate-mousse/11982/" target="_blank"><strong>Grilled Sardines</strong></a></p>
  • Whole Grains
     
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    Whole Grains

    <p>The prairie provinces are home to grains such as whole wheat, red fife, spelt, einkorn, corn, barley and more, delivering a plethora of B vitamins and minerals when unrefined. Look for flours and pastas made with the whole grain, or try working with them in their unrefined version for use in pilafs, soups, stews, risottos and picnic-friendly grain salads.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/warm-brown-rice-and-wheat-berry-salad-bowl/14125/" target="_blank"><strong>Warm Brown Rice and Wheat Berry Salad Bowl</strong></a></p>
  • Wild Mushrooms
     
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    Wild Mushrooms

    <p>An expert eye is required to safely forage for wild mushrooms across Canada, but you can still get their incredible B vitamin-packed and disease-fighting action (without the health risk) via your local farmer's market. Try morels, lobster, chanterelle and maitake varieties instead of white button next time you have a hankering.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/lake-winnipeg-pickerel-with-wild-mushroom-duxelles-and-champagne-tarragon-cream-sauce/18067/#yZzyvoHb5hU11jjT.99" target="_blank"><strong>Lake Winnipeg Pickerel with Wild Mushroom Duxelles and Champagne Tarragon Cream Sauce</strong></a></p>
  • Flaxseed
     
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    Flaxseed

    <p>One of the richest sources of plant-based omega-3 fatty acids, along with fibre, iron and protein, flaxseeds are an anti-inflammatory superfood grown right here in Canada, and most notably, Manitoba. Milled or turned into a healthful oil, this nutty-tasting super-seed should be a staple in your healthy kitchen.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/apple-carrot-and-flax-muffins-with-streusel-topping/14861/" target="_blank"><strong>Apple, Carrot &amp; Flax Muffins with Streusel Topping</strong></a></p>
  • Cranberries
     
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    Cranberries

    <p>Find Cranberry bogs in Québec and British Columbia, and prepare to be awestruck by their ruby-red beauty. This tart and tangy berry contains vitamin C and E, and can be used in their pure, unsweetened juice form to help in the treatment of UTIs. Add a sour pop to loaves, muffins, cakes and cookies, or stew them into a sweet sauce to pair with anything from meat to cheese to ice cream.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/cranberry-fruit-conserve/17168/" target="_blank"><strong>Ina Garten's Cranberry Fruit Conserve</strong></a></p>
  • Lentils
     
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    Lentils

    <p>A true superfood with fibre, iron, protein and an abundance of minerals, Canadian lentils, primarily grown in Saskatchewan, are a vegetarian staple that even meat lovers enjoy. Try the many varieties ground into a gluten-free flour, stirred into soups, made into curries or as a warm salad side dish.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/salmon-with-lentils/15421/" target="_blank"><strong>Salmon with Lentils</strong></a></p>
  • Wild Rice
     
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    Wild Rice

    <p>Though it's not actually rice, but a water-grass grain, Manitoba plays host to this inky black beauty. Chewy, full-flavoured wild rice contains disease-fighting anthocyanins, the pigment which gives them their midnight-sky hue. Though a classic around the holidays, you can turn wild rice into a gourmet everyday meal with ingredients you already have on hand.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/wild-rice-chicken-skillet/14075/" target="_blank"><strong>Wild Rice Chicken Skillet</strong></a></p>
  • Mussels
     
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    Mussels

    <p>Found on both the East and West Coasts of Canada, mussels offer a rich source of vitamin B12, iron, protein, selenium and zinc. And, their rich, salty, meaty taste means they can hold up to powerful flavours in the kitchen, just as well as chicken or beef.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/sweet-potato-curry-with-mussels/13077/" target="_blank"><strong>Sweet Potato Curry with Mussels</strong></a></p>
  • Quinoa
     
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    Quinoa

    <p>This ancient grain didn’t originate in Canada, but it now grows here — good news, because demand is hot! From breakfast to dinner, you can incorporate quinoa into your diet for a range of amino acids, fibre and minerals.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/colourful-quinoa-salad/18268/" target="_blank"><strong>Michael Smith's Colourful Quinoa Salad</strong></a></p>
  • Sap Water
     
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    Sap Water

    <p>Sap waters are tapped from Canadian birch and maple trees, and sold in tetra packs across the country. Learn what health benefits you can slurp up from these two super sippers.</p> <p>Learn more about <a href="http://www.foodnetwork.ca/healthy-eating/blog/birch-maple-water-health-benefits-sap-water/" target="_blank"><strong>Birch Water and Maple Water</strong></a></p>
  • Apples
     
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    Apples

    <p>Ontario apples have as many varieties as they do health benefits, namely, antioxidants and fibre, all in one crisp package. Whether eaten out of hand, paired with peanut butter or turned into an indulgent baked good, apples are a Canadian classic.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/baked-cinnamon-apples/15103/" target="_blank"><strong>Anna Olson's Baked Cinnamon Apples</strong></a></p>
  • Edamame
     
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    Edamame

    <p>You’ve likely snacked on edamame (soybean) pods at your local sushi joint, but may not have been aware that they come from Ontario. This legume is high in protein, disease-preventing compounds and, yes, deliciousness. Think outside of the pod and turn them into a colourful side dish suitable for anytime of year.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/braised-edamame-with-leeks-and-miso/13834/" target="_blank"><strong>Anna Olson's Braised Edamame with Leeks and Miso</strong></a></p>
  • Bison
     
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    Bison

    <p>Prairie bison is a lean source of protein, rich in anti-inflammatory omega-3s and iron. A more sustainable and eco-friendly choice than commercial meats, bison is a tasty and requisite addition to this Canadian superfoods list.</p> <p>Get the recipe for <a href="http://www.foodnetwork.ca/recipe/grilled-bison-with-white-currant-bbq-sauce/14921/" target="_blank"><strong>Grilled Bison with White Currant BBQ Sauce</strong></a></p> <p><em>Allison Day is a cookbook author, nutritionist (RHN) and the creator of the award-winning food blog <a href="http://yummybeet.com/" target="_blank">Yummy Beet</a>.</em></p>
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