The Top 10 Healthiest Foods with Cohnan Kotarski

Jump to:

• Leafy Greens

• Berries

• Salmon

• Nuts

• Cruciferous Vegetables

• Avocadoes

• Sweet Potatoes

• Garlic

• Greek Yogurt

1. Leafy Greens

First up on Cohnan’s list of healthiest foods is leafy greens. The ambassador explains that leafy greens are rich in vitamins A, C, K, and folate, as well as minerals like iron and calcium.

Additionally, they’re low in calories and high in fibre, making them an excellent choice to add to your diet.

There are many different ways to incorporate leafy greens into your meals, including:

• Salads

• Sandwiches or wraps

• Smoothies

• Stir-fries

• Omelets

• Fresh juices

• Pesto or green sauces

2. Berries

Next up we have berries. Cohnan points out that berries are packed with antioxidants, vitamins C and K, and fibre, helping to fight oxidative stress, reduce inflammation, and improve heart health.

On top of their many health benefits, berries also taste delicious and can easily be incorporated into various meals and snacks.

Ways to weave berries into your daily nutrition include:

• Smoothies

• Oatmeal

• Yogurt

• Salads

• Chia pudding

• Cereal or granola

• Fruit salad

• Ice cubes or water infusion

• Toast or bagels with berries

• Pancakes or waffles topped with berries

• Berry salsa or sauce

3. Salmon 

It wouldn’t be a list of healthy foods if it didn’t include salmon. This flavourful protein boasts various health benefits, but the major one is that it’s high in omega-3 fatty acids, which Cohnan explains reduce inflammation, support brain health, and lower the risk of heart disease.

Salmon dishes you can incorporate into your diet include:

• Grilled or baked salmon

• Salmon salad

• Salmon tacos

• Salmon bowl (with rice, veggies, and sauce)

• Salmon in sushi or poke bowls

• Salmon sandwich or wrap

• Salmon patties or burgers

• Salmon stir-fry

• Salmon with roasted vegetables

• Smoked salmon

• Salmon casserole

• Salmon in pasta dishes

• Salmon and veggie skewers

• Salmon in a frittata or omelet

4. Nuts

The next nutritious food Cohnan highlights is nuts. Nuts provide heart-healthy fats, protein, fibre, and important minerals like magnesium and selenium.

Additionally, the combination of nutrients in nuts creates a satiating effect, meaning they’ll fill you up easily— which is super useful for appetite control.

Nuts are a great option for daily nutrition because they can easily be eaten on their own as a snack or incorporated into other dishes, including:

• Trail mix

• Nut butter (on toast, in smoothies, or as a dip)

• Granola or cereal

• Salads (as toppings or mixed in)

• Oatmeal

• Smoothies

• Stir fries or grain bowls

• Homemade energy bars

• Nut-crusted fish or chicken

• Yogurt parfaits

• In sauces or dressings (e.g., peanut or cashew sauce)

• Nut pesto

• Sautéed with vegetables

5. Cruciferous Vegetables

All vegetables are fantastic for your health, but Cohnan gives a special shout-out to cruciferous veggies.

The ambassador explains that while they’re known for cancer-fighting compounds like sulforaphane, cruciferous vegetables also provide fibre, vitamins C and K, and folate, which support immunity and detoxification.

Certain cruciferous vegetables, like kale, arugula, and radishes, are often eaten raw, while others like cauliflower and broccoli are typically cooked beforehand (although they can technically be eaten raw as well).

A tasty way to get cruciferous veggies into your diet is to cook them as side dishes for your dinner or lunches, great options include broccolini, Brussels sprouts, and cauliflower.

Other ways to incorporate these nutritious veggies include:

• Salads

• Roasted vegetables

• Smoothies

• Soups and stews

• Sautéed or stir-fried

• Veggie wraps

• Pickled or fermented

• Cabbage slaw

• Cauliflower rice or mash

• Omelets or scrambles

6. Avocado

Known as a “superfood”, avocado provides a rich source of monounsaturated fats, fibre, potassium, and B vitamins.

Avocado is a widely popular fruit, owing its mass appeal not just to its nutrient-packed profile, but also its versatility.

There are so many ways to serve avocado, you’ll never run out of creative options, including:

• Avocado toast

• Guacamole

• Smoothies

• Salads

• Wraps or sandwiches

• Eggs (scrambled, poached, or in omelets)

• Tacos or burritos

• Sushi

• Baked avocado (e.g., with egg inside)

• Avocado fries

• Grain bowls

• Avocado in dressings or sauces

• Avocado with rice or quinoa

• Frozen avocado popsicles

• Avocado soup

7. Sweet Potatoes

The next food on Cohnan’s list is a nutritionally dense seasonal favourite, with its peak harvest in fall and winter—we’re talking about sweet potatoes of course.

According to Cohnan, sweet potatoes are high in beta-carotene, fibre, and vitamin C. Additionally, this starchy vegetable supports immune health, promotes eye health, and offers a slower-releasing carbohydrate for sustained energy.

In line with their name, sweet potatoes provide a warm, sweet flavour, making them perfect for many savoury dishes as well as a great foundation for many desserts.

Ways to incorporate sweet potatoes into your meal plan include:

• Roasted sweet potatoes

• Sweet potato fries

• Mashed sweet potatoes

• Sweet potato hash

• Soups

• Salads

• Smoothies

• Stuffed sweet potatoes (with beans, veggies, or lean proteins)

• Sweet potato casserole

• Home-made sweet potato chips

• Sweet potato frittata or omelet

• Sweet potato noodles (spiralized or used in place of pasta)

• Baked sweet potatoes with cinnamon and brown sugar

• Sweet potato brownies

8. Garlic

Next up is a powerful vegetable known for its antimicrobial and anti-inflammatory effects: garlic. Cohnan explains that garlic contains compounds like allicin, which have strong antibacterial and antioxidant properties.

Although garlic is technically a vegetable, it’s often used as an herb due to its strong flavour. Garlic adds a fantastic flavour to many dishes, and due to its versatility, can be used both cooked and raw.

Ways to incorporate garlic include:

• Garlic butter

• Garlic in stir-fries

• Garlic in soups and stews

• Roasted garlic

• Garlic in salad dressings

• Garlic in pasta

• Garlic hummus

• Garlic with roasted vegetables

• Garlic in meat marinades

• Garlic in smoothies

• Garlic oil

• Garlic in dips or sauces

• Garlic chips

9. Quinoa

Next on Cohnan’s list is a plant that’s often considered a grain: quinoa. Quinoa looks and tastes similar to grains when cooked and is thus used as an alternative for grains like wheat and rice.

Cohnan points out that quinoa is a complete protein, providing all nine essential amino acids, and is high in fibre, magnesium, and iron.

There are many ways to add quinoa to your meals, including:

• Quinoa salad

• Quinoa stir-fry

• Quinoa in soups

• Quinoa in smoothies

• Quinoa patties or burgers

• Quinoa casserole

• Quinoa in veggie or grain bowls

• Stuffed vegetables with quinoa

10. Greek Yogurt

The final food Cohnan recommends for healthy eating is Greek yogurt. Greek yogurt has become a staple in the fitness world due to its convenience and high protein content.

Cohnan remarks that Greek yogurt is packed with probiotics, protein, calcium, and B vitamins. Yogurt tastes great on its own but can complement many dishes as well.

Ways to incorporate yogurt include:

• Yogurt parfait

• Smoothies

• Overnight oats

• Salad dressing

• Yogurt dip

• Topping for baked goods

• Yogurt in curries

• Home-made frozen yogurt

• Savoury yogurt

• Tzatziki 

Take Home Message

There you have it—if improving your nutrition is up there with your 2025 resolutions, try incorporating some of Cohnan’s recommended foods into your routine.

The ambassador informs us that these foods can help boost heart health, brain health, immunity, and overall longevity. Plus, with so many creative recipes available, you may end up loving the taste and simply reaping the health benefits as a bonus.

Want more from our ambassadors?

READ THESE NEXT: