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Whole Grains

Red Lentil Waffles

One serving of these red lentil waffles offers 13 g of protein. Make a big batch of waffles and freeze them; on a busy morning pop them into a toaster and voila a heart healthy waffle to start your day. AND: no one will ever know there are red lentils in these light fabulous waffles […]

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Wheatberry and Lentil Salad

lentils, apples and wheatberries on a white bowl

This vegetarian heart healthy wheatberry and lentil salad is great in the winter months. Double the serving size and you have a main course vegetarian entree.   Makes 5 ½ cups (1.3 L) One serving = ¾ cup (175 mL) Salad: ¾ cup (175 mL) wheatberries, rinsed and drained 1 cup (250 mL) cooked brown […]

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Breakfast – don’t make it the missing meal

  In the quest for a healthier lifestyle we need to make time for breakfast, and that doesn’t mean a coffee and a donut at 10:00 am. The perfect breakfast is one that contains complex carbohydrates found in whole grains, some protein, a calcium source from milk or fortified soy beverage, and fruit. Everybody needs […]

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Blueberry Oat Squares

 Heart healthy and totally yummy these scoops of blueberry and oat love are great served warm or cold. They are a wee bit tart and a wee bit sweet, my favourite dessert combination.  Serve it warm and just scoop it out into a small dessert bowl or serve it cold the next day and it’s […]

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Asian Noodle Salad

This spring/summer salad is a favourite at our house. It features two powerful members of the cruciferous family – cabbage and broccoli. It makes a ton but it always gets eaten. If there are any leftovers it still tastes great the next day.  125 g (¼ lb or 4 oz) uncooked whole wheat pasta or […]

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Flour 101 – Who’s Who and What’s What

Ever feel as if you are being bombarded by flour in the baking aisle? Bleached, unbleached, whole wheat, stone ground whole wheat? To understand flour in general you need to know about grains. Grains All grains are made up of three important parts – the bran, the germ and the endosperm.  Each one of these […]

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Lentil and Rice Salad

This main course vegetarian lentil and brown rice is slightly sweet making it kid friendly. And whenever your kids are eating heart healthy good for you foods its a good day! You will need to have 2 cups (500 mL) of plain cooked brown rice on hand before you start cooking. My advice is cook […]

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Oatmeal Cookies with raisins or chocolate chips

This oatmeal cookies are made with whole grains. Teaching your kids how to cook is a life skill. Get then excited to join you in the kitchen and make these heart healthy whole grain cookies together. Depending on their age they can find ingredients, measure, stir, or spoon out cookie dough.   ½ cup (125 […]

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Barley 101

This super grain is one of the richest sources of both soluble and insoluble fibre. These dietary fibres provide your colon with friendly bacteria which helps makes your colon a happy camper. Barley’s true claim to fame lies in its high levels of beta glucan, which helps lower cholesterol which in turn lowers your chances […]

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VeggieBalls

A great way to use cooked brown rice as well as a vegetarian alternative to meatballs! Send them off with some Ranch style salad dressing to use as a dip. You really need a food processor for this one. 1 medium carrot, scrubbed well and chopped into 1-inch pieces 1 shallot, cut into quarters 1 […]

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