Enlightened Eater

It may be spring on the calendar but you can certainly still feel the winter chill. It’s a perfect time for risotto but if you substitute barley for the traditional rice,   the nutritional ratings  soar.  Barley is chock full of much need fibre – especially blood cholesterol-lowering soluble fibre — along with a range of […]

Processed foods  have a bad reputation. Some, though,  may offer nutritional benefit and convenience at the same time. But occasionally  you have to wonder just what is going on. This is the case with shelled or dehulled flaxseeds. Flaxseeds are a powerhouse of nutritional goodies:  omega-3s, both soluble and insoluble fibre and  anti-cancer lignans.  But […]

Who says you can’t put together homemade baked goods in a flash?  It’s March and the annual Dietitians of Canada’s Nutrition Month.  “Simply Cook and Enjoy” is the theme this year. So why not get the family involved and whip up some healthy treats? Here’s an old family favourite from my book, The Enlightened Eater’s […]

“Flour! It used to be simple but now I’m seeing white whole wheat flour products.  What is that? And I bake a lot of healthy muffins, cookies, pizza dough etc and use whole wheat flour, but as I try to buy whole grain breads, I was thinking that my whole wheat baking isn’t whole grain. […]

With winter temperatures showing no sign of warming up, soup is a very comforting addition to the menu.  And soup with flaxseeds is even better! Here’s a recipe adapted  from CanMar Grain Products Ltd., the producer of the delicious roasted golden flax I mentioned in my last post. Butternut Squash Soup with Golden Roasted Flaxseed […]

In my last post, the spotlight was on flaxseed’s potent  fibre perks  but there’s much so more goodness to this little seed.  Flaxseeds appear to offer  an arsenal of weaponry in the battle  against some common cancers. Numerous studies  are showing protective effects of flaxseeds on both the prevention and spread of  cancers including  breast,  […]

Flaxseeds, often relegated as a garnish on breads and rolls, offer a potent arsenal of weapons to fight disease. But all too often, flax is only found on the plates of those whose diets already score top marks for their food choices. Considering the accumulating research on flax it may be time for these little […]

Caesar salad is a  perennial favourite. But when made in the customary way, it can be loaded with fat. The same goes for commercial croutons which besides not being made with whole grains, may also contain both plenty of fat and sodium. Here’s a  lighter option that’s definitely a family favourite. Make it with kale […]