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The health benefits of flaxseed

Flaxseeds may be small, but they are powerful! This super-food is a whole grain known for its anti-inflammatory properties and other health benefits. Flax is found in many forms, and often sold in the grocery store as whole flax seed, ground flax meal, or flax oil.

Natalie and client look at the balanced plate concept

The balanced plate concept

What is the balanced plate concept? The balanced plate concept divides your meals so that half of every plate is made up of vegetables, one quarter is protein and one quarter is carbohydrates. It is designed to be simple, effective, and help you achieve adequate daily nutrition. What are the benefits of using this concept? […]

Difference soluble insoluble fibre

What is the difference between soluble & insoluble fibre?

We’ve put together a simple guide on the difference between soluble & insoluble fibre, including tips on how to incorporate each into your diet!

The sweet truth about sugar

The Sweet Truth About Sugar

It may be that you’ve heard a lot of conflicting views on sugar. Registered dietitian Michelle Ross explains what it is and how much you should be having.

healthy chocolate hummus

Healthy Chocolate Hummus

This recipe is great option to use as a fruit dip or to spread on top of whole grain toast.

the benefits of beans

5 Benefits of Beans

We could all use more beans and lentils in our lives whether it be to lose weight, reduce cholesterol, manage diabetes, or simply to eat less meat.

lentil curry

Express Curried Lentils

This is comfort food at its best. And, if you need a delicious and healthy way to go meatless, this is your recipe.

almond pancakes with creamy blueberry topping

Almond pancakes with creamy blueberry topping

Imagine the aroma of fresh baked pancakes with sweet berry toppings. They won’t only be delicious, they will also be healthy with extra fibre, healthy fats and protein.

mediterranean ancient grain salad

Mediterranean Ancient Grain Salad

For this Mediterranean dish, use any one of the 6 recommended ancient grains. One serving of this salad will keep you under 350 calories.

italian ancient grain salad

Italian Ancient Grain Salad

Use any one (or a combination) of our 6 recommended ancient grains for this 313 calorie per serving Italian salad, delizioso!

greek ancient grain salad

Greek Ancient Grain Salad

Use any one of the 6 recommended ancient grains to make this easy Greek salad. Only about 216 calories per serving!

asian ancient grain salad

Asian Ancient Grain Salad

If you love Asian food, you should try this nutritious (and calorie – conscious) salad. Use any one (or a combination) of the 6 recommended ancient grains.

mexican ancient grain salad

Mexican Ancient Grain Salad

Use any one of the 6 recommended ancient grains for a healthy Mexican grain salad. It’s only about 294 calories per serving!

indian ancient grain salad

Indian Ancient Grain Salad

Mmmm, curry! Use any one of the 6 recommended ancient grains for this healthy Indian grain salad. It’s only about 321 calories per serving!

Hearty-Barley-Mushroom-Soup

Hearty Barley Mushroom Soup

Barley is the key to this dish! An underused grain, it makes this soup delicious and filling.

pork lentil lettuce wraps

Pork & Lentil Lettuce Wraps

There are a plethora of reasons why we, as dietitians, love our lentils!

black-bean-soup

Black Bean Soup

This is one of the easiest (and tastiest) soups you can make, never mind that it is packed with fibre, protein and slow-burning carbohydrate. Make sure to rinse your canned beans well to reduce their salt content. If you feel ambitious, use a the “Quick Soak” method for preparing the black beans.

Soul-Soothing-Seed-and-Nut-Loaf

Soul Soothing Seed and Nut Loaf

In times of stress we often crave rich comfort foods. The good news is that foods that soothe the soul can be healthy too! Choosing whole grains and breads with seeds, nuts, and added fibre will keep your blood sugar stable, and your appetite in control. Top this bread with any toppings you like – we recommend roasted tomatoes and guacamole!

grain salad with asparagus and parmesan

Grain Salad with Asparagus and Parmesan

With harvest in full swing it is a great time to learn more about cooking with grains! The following recipe gives you a bunch of healthy and fibre-filled options to get creative with. Try it a few ways and see which you like best!

Dietitian Health Tip Boost your fibre intake

Dietitian Health Tip: Boost your fibre intake

Boost your fibre intake by adding bean/legumes to your meals this week.

Dietitian Health Tip-Pulses gluten free low fat low GI

Dietitian Health Tip: Pulses – gluten free, low fat, low GI

Pulses (dry peas, lentils, dry beans and chickpeas) are the edible seed of legumes.

Dietitian Health Tip-Sweet potatoes are pretty sweet

Dietitian Health Tip: Sweet potatoes are pretty sweet

Sweet potatoes are pretty sweet! They make a great alternative to potatoes.

Halibut Skewers with Mango Mojito Salsa-Recipe

Halibut Skewers with Mango Mojito Salsa Recipe

Summer is a great time to experiment with fish recipes- cooking fish on the grill is tasty, healthy and less aromatic to your household!

Dietitian Health Tip - Try chia seeds-

Dietitian Health Tip: Try chia seeds

Try chia seeds – also known as salba. These little seeds are a nutritional powerhouse!

Dietitian Health Tip Pump your fibre intake

Dietitian Health Tip: Pump your fibre intake

Pump your fibre intake! Women should meet 25 grams daily, men should target 30-35 grams.

jicama blueberry green salad

Jicama Blueberry Green Salad

Jicama or “Yambean”, is a Mexican root vegetable with a waxy outer peel. When spiced, as it has been in this recipe, it tastes like an apple but less sweet.

dash eating plan diet

DASH towards a healthier you

“DASH” was initiated by the National Heart, Lung, and Blood Institute and is scientifically proven to reduce high blood pressure and improve heart health.

layered jar salad wheatberries quinoa edamame

Layered Jar Salad

This layered jar salad is a perfect “grab-and-go” lunch. Packed with protein and fibre, this recipe is as healthy as it is delicious.

gingery carrot lentil soup

Gingery Carrot and Golden Lentil Soup

A piping hot bowl of hearty soup makes an ideal lunch entrée when trying to achieve and maintain a healthy body weight.

quinoa vegetable pilaf

Quinoa & Vegetable Pilaf

Quinoa is a versatile gluten-free grain that is high in complete protein, iron, magnesium, phosphorous and fibre. For a complete meal add a protein (meat, tofu)

savoury kale muffins

Savoury Kale Muffins

These kale muffins are an excellent baked option. They contain protein-rich cottage cheese, which rounds out this tasty carbohydrate based treat.

6 healthy ancient-grains

6 Healthy Ancient Grains

Grains and pseudo-grains like quinoa, amaranth, millet, farro and spelt, especially when consumed whole, offer notable health benefits and protection.

hearty best borscht

Hearty Borscht

Beets are a nutritious root vegetable, low in calories, and high in antioxidants, folate, potasssium and dietary fibre. Try this hearty vegetable soup recipe!

butternut-squash-risotto

Butternut Squash Barley Risotto

This risotto makes use of squash and barley (a whole grain) to boost nutritional content and fibre. Barley has a chewy texture and is high in soluble fibre.

lentil-stew

Lentil Stew and Fruity Fresh Lentils

Lentils are a wonderfully healthy food to include in any clean diet. Lentils are packed with protein, fibre, folate and also provide antioxidant protection.

carrot-cake-pancakes-oat-healthy

All About Oats (Carrot Cake Pancakes)

Oats are a nutritious, hardy cereal grain rich in heart-healthy soluble fibre best eaten as a nice hot bowl of oatmeal that provides comfort and satisfaction.

kale-yam-apple-roasted

Kale with Roasted Apples & Yams

The colourful combination of yam, apple, and kale provides a rich source of potassium; vitamin K, A, C; and flavanoids. Its also great source of soluble fibre.

carrot-beet-salad

Carrot & Beet Salad

This tasty salad can be packed for lunch, a snack, or served alongside dinner. It provides 2 servings of fruits and vegetables and is high in Omega 3 fats.

edamame-succotash

Edamame Succotash

You may have turned up your nose at this type of legume in the past, but read on about the nutritional benefits of edamame and it will make you think twice!

quinoa-recipes

Try These Delicious Quinoa Recipes!

This weeks’ recipe club features two salads full of flavour, fresh ingredients and fibre. Try them as a meal on their own, on top of salad or as a side dish!

whole-grain-pizza-recipe

Mushroom and Honey Truffle Pizza

To get the most benefit from your flours and breads, choose the “whole grain”. People who eat more whole grains may have a lower risk for heart disease, diabetes and some cancers.

soluble-fibre-sweet-potatoe

How to get enough soluble fibre

Soluble fibre helps lower ‘bad’ (LDL) cholesterol; controls rises in blood sugar; and extends the feeling of fullness after eating to help control appetite.

cinnamon-walnut-wholegrain-muffin-recipe

Cinnamon Walnut Whole Grain Muffin Recipe

Here is a recipe that is sure to bust the “health food tastes like cardboard” myth one dessert at a time! We also included some great tips to “healthify” your favorite muffin, brownie or cookie recipe.

california-black-bean-burger-recipe

California Black Bean Burger Recipe

Health experts are always making recommendations to bulk up on fibre intake; it’s a necessary part of our diet that we often don’t get enough of. This delicious black bean burger recipe is both delicious and high in soluble fibre!

Fruits-and-Vegetables-Natures-Gift-to-Prevent-And-Manage-Metabolic-Syndrome

The benefits of fruits and vegetables

To protect against heart disease, certain cancers, and help boost immunity – veggies and fruits provide antioxidants – substances that protect cells from damage caused by unstable molecules known as free radicals.

nutrition-myths-debunked-shrimp-calcium-vitamin-d-carbs

5 Nutrition Myths Debunked

Registered Dietitian Nina Hirvi debunks common nutrition myths.

fall-fruits-kiwis-pears-figs-pomegranates

Fall Fruits – Nutritious and Delicious

Fall has arrived but that doesn’t mean you can’t still enjoy fresh fruit. Summer berries may disappear, but there are some fabulous fall fruits!

new-heart-healthy-diet-buzzword-phytosterols

The New Heart Healthy Diet Buzzword: Phytosterols

Phytosterols have recently been introduced to a limited number of foods. They are intended for adults who want to lower their cholesterol and improve their heart health.