Combining scientific evidence with proven culinary creativity in a single volume: this is the unique formula behind Mange ta vie [Eat your life], a lively, gourmet book that sparks a love of cooking while focusing on well-being and healthy longevity. The result of the combined talents of Anne-Julie Tessier (a nutrition researcher) and Catherine St-Laurent (an actress), it brings together tips and inspired recipes. We met up with the co-authors for a conversation that was as delicious as it was informative.

Hello, Catherine. How did your passion for food begin?

CATHERINE ST-LAURENT : “During the pandemic, I started seeing my kitchen as a learning lab. Some people got into sourdough and developed a passion for bread. For me, it was cooking: learning the fundamentals, creating recipes, and watching the American magazine Bon Appétit’s YouTube channel. That’s when I fell in love with the process of creating recipes. I already had a love of food and I loved eating, but I wanted to create a variety of beautiful, colourful meals.”

Hello, Anne-Julie. How did a researcher and an actress become friends and end up writing a book together?

ANNE-JULIE TESSIER : “During my postdoc at Harvard, I had written a scientific paper on diet and healthy aging, and I was thinking about topics that would make for great book chapters. I’d been following Catherine on social media for a long time; I think she’s an inspiration. She started posting more and more culinary content, and I simply sent her a message to pitch the idea. To my surprise, she replied with an immediate ‘yes!’”

Rather than cutting things out of our diets, you’re an advocate of adding foods that have various health benefits. We’re talking about enhancing rather than restricting here. What can we add to our plates to make them appetizing and balanced?

A.-J. T. : “Often, the answer is an extra serving of vegetables. A balanced plate should be half fruits or vegetables, which is a significant portion. You can also add nuts, seeds, legumes… The more varied the plate, the more nutrients you get.”

Anne-Julie and Catherine in the kitchen.
Photo : © Lawrence Fafard

 

Why are vegetables so extraordinary?

“Depending on their colour, vegetables are associated with a family of polyphenols that have antioxidant properties. Vegetables help reduce inflammation, which is linked to cognitive decline and the onset of certain chronic diseases. Vegetables also contain vitamins, minerals, and fibre. In fact, in Quebec, we don’t eat enough fibre. It’s a fact that fibre is found in grain products, especially those made with whole grains, but we shouldn’t overlook the fibre that vegetables and legumes provide.”

In nutrition, there are many trends. Both the food industry and the media are currently focusing on protein. How do you explain this?

C. S.-L. : “We’re in an era of performance and image-driven fitness, and we’ve convinced ourselves that a muscular body requires us to eat protein all day long. But the body is smart: if you eat too much, it gets rid of the excess. It doesn’t stash away a little chicken protein for the next day (laughter)…”

A.-J. T. : “Our protein reserves are our muscles, but once we reach a certain threshold, the body gets rid of them. In North America, we already consume a lot of protein, so there’s no need to go beyond the recommended daily intake.”

Eating seems to have become a full-time job: checking whether a product is natural or processed, whether it contains excess sugar or salt, analyzing the nutrition facts on food packaging, and so on. Eating has become a mental burden!

A.-J. T. : “We address this issue in the book, highlighting that our relationship with food is a two-way street. Studies show that a balanced diet is beneficial for our mental health. However, even if you eat healthily all the time, if you put a lot of pressure on yourself to do so, you’ll feel anxious and end up missing the mark.”

Are all processed foods harmful and therefore to be avoided?

A.-J. T. : “We’re talking more about ultra-processed foods, which share the common trait of having been significantly altered from their original state, meaning that they contain additives and compounds that we don’t keep in the pantry. But it’s important to understand that not all these foods are created equal, as this category is quite varied. A loaf of bread from the bakery is just as much of an ultra-processed food as soda, yet the two are not comparable in terms of their effects on our health. That said, enjoying a soda every once in a while isn’t a big deal. It won’t affect our long-term health. It’s all about balance.”

Cottage cheese and late-summer vegetables.
Photo : © Sylvie Li

 

You chose not to include red meat in your recipes. Why?

A.-J. T. : “First off, processed meats have been recognized as foods to avoid. As for red meat, we know that higher consumption is linked to an increased risk of cardiovascular disease and type-2 diabetes. However, it does provide a valuable source of protein, as well as iron. In our case, we chose to focus on poultry, fish, and plant-based proteins such as tofu and legumes. We don’t need to completely avoid red meat, but we should be replacing it from time to time.”

Eating to prevent disease and promote our health is a privilege. These days, healthy foods are often more expensive than ultra-processed foods. What’s your advice for minimizing costs while choosing healthy products?

A.-J. T. : “As an alternative to fresh produce, you could opt for frozen fruits and vegetables. The freezing process takes place three hours after harvest, so these products are at the peak of their nutritional value. Canned products are another good option. When it comes to olive oil, you don’t need to choose extra-virgin; you can opt for regular olive oil. Canola oil, which is less expensive, is also a great option, with the added bonus of having a high smoke point, which makes it perfect for cooking.”

C. S.-L. : “Buying in bulk is a tip I’ve really embraced in recent years to avoid food waste. Let’s say you want to make a recipe with buckwheat. If you don’t know how to incorporate this ingredient into other dishes, a $10 bag of buckwheat probably isn’t the right choice for you. Buying just the right amount from a bulk bin prevents waste and costs less.”

Drawing from your cookbook Mange ta vie, what changes can we adopt starting today? What should we be putting on our plates to promote healthy longevity?

C. S.-L. : “Vegetables (laughter)! A small change can make a big difference. Let’s say you eat tacos every Tuesday. Maybe next Tuesday, you can have tacos with a side salad. One day at a time, one step at a time. Drastic changes never work for anyone. They’re not sustainable. Giving yourself time and making changes with flexibility over the long term: I think that’s the key.”

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