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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.

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.

kasha-cabbage-roll-kasha-burger

Kasha Cabbage Rolls & Kasha Burgers

Buckwheat does not contain “wheat” and is gluten free. We refer to buckwheat as a whole grain, yet is it actually a fruit seed related to the rhubarb family.

quinoa-lentil-salad

Quinoa & Lentil Salad

This gluten free, low sodium vegetarian dish balances carbohydrates, protein, healthy fat and fibre. It is also high in vitamins, folate and calcium.

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!