Creating Traditions with Wheat

From a registered dietitian

This blog and the following recipes come from registered dietitian Heather Reid of Revive Wellness. Revive’s mission is to improve the lives of Canadians through nutrition and wellness coaching.

November is a time for remembrance. We remember and thank all the men and women who have and are proudly keeping our country safe and free, those that have traveled to different parts of the world for months or years on end. I would also like to take this time to honor all of those who have kept the “home front” functioning throughout these years. Each of these people would have their own story to tell and their own traditions they have developed and intertwined into their own families and communities.

When we look at traditions, there is often a common theme weaved throughout, which centers around food, and if you look a bit closer, you will find an even more common thread: bread, noodles, pastries, muffins all having in common – wheat. For thousands of years, people have been utilizing, learning, and growing wheat to get it to the product it is today with its superior milling and baking qualities.

Recipes have been passed down from one generation to the next, with minor changes made here and there to keep up with the quality of the food product and technology and our ever-growing taste profiles. I think back to the food dishes gathered at a Remembrance Day celebration when I was a young girl and the more limited flavor profiles, typically white flour only for bread/buns, basic soups/stews, etc. However, when I see celebrations being held, there is usually an explosion of flavors, all parts of the wheat seed being utilized (more to come on this), and so many other fun ingredients included (also more on this).

When you look at your own traditions, if it’s a recipe or an activity, possibly great-grandma’s pie recipe, or that family card game from someone’s cousin down the road – has it stayed the same or changed slightly over the years?

Remembering and honoring the past is vital, but sometimes it is good to shake things up every once in a while and introduce something new. For example, I challenge you the next time you are making your regular loaf of bread, try adding whole wheat flour and wheat germ, which is the nutritious heart of the wheat kernel that provides extra protein and fibre. This particular recipe also contains some other hardy grains to increase nutrient density. Try pairing this lovely loaf of bread with a delicious bowl of soup – but why not try using egg noodles instead of regular noodles. It will add an edge of sophistication to this Creamy Beef Noodle Soup that is sure to please.

This November, I urge you to give thanks and remembrance to so many that have allowed us to live in this fantastic country and create the traditions that we will continue to share in the future.

Multigrain Bread
Prep 15M | Cook 1H | Enjoy in 1H 15M

There’s nothing like fresh baked bread. Try this multigrain bread recipe at home – it makes two loaves so you can enjoy one right away and freeze the other one.

Ingredients

  • 1¾ cups warm water
  • 1 tbsp active dry yeast
  • 1½ cups unbleached all-purpose flour
  • 2 cups whole wheat flour
  • ¾ cup large flake oats
  • 2 tsp salt
  • 1/3 cup wheat germ
  • ¼ cup cornmeal
  • 2 tbsp quinoa (raw)
  • 2 tbsp millet
  • 2 tbsp sesame seeds
  • 3 tbsp sunflower seeds
  • 2 tbsp pumpkin seeds
  • 2 tbsp chia seeds
  • ¼ cup olive oil
  • 1 tbsp molasses
  • 2 tbsp brown sugar

Directions

  1. In a small bowl, combine warm water a yeast. Stir to combine. Set aside until foamy, about five minutes.
  2. Transfer yeast mixture to a stand mixer fitted with flat beater attachment. Add all purpose flour, whole wheat flour, oats, salt, wheat germ, corn meal, quinoa, millet, sesame seeds, sunflower seeds, pumpkin seeds and chia seeds.
  3. Mix on low speed just until combined and a shaggy dough is formed. Remove flat beater and switch to a dough hook.
  4. Combine oil, molasses and brown sugar in a small bowl. Add to mixer. Continue mixing on low speed for three minutes.
  5. Increase speed to medium-low and knead until dough is smooth and elastic, about 10 – 12 minutes. Dough will be slightly sticky.
  6. Transfer into an oiled bowl and cover with a clean damp tea towel. Let rise until doubled in volume, about 1½ – 2 hours.
  7. Cut dough in two portions and flatten with fingertips. Roll into a log and place into parchment-lined loaf pans, seam side down. Sprinkle with some extra oats and seeds.
  8. Cover with damp tea towel and allow to rise until doubled in volume, about one hour.
  9. Preheat oven to 350°F.
  10. Bake until lightly browned, about 30 – 40 minutes. Let loaves cool in pans 10 minutes. Remove loaves from pans and cool completely on a rack before slicing. Cut each loaf into 14 pieces.
  11. Serve and enjoy!

Nutritional facts
Serves 28 (one slice per serving)
Nutritional analysis per serving (1 slice): 115 calories, 4 g fat, 4 g protein, 17 g carbohydrate (15 g available carbohydrate), 2 g fibre, 14 mg sodium

Creamy Beef Noodle Soup
Makes 10 servings (1 1/2 cups per serving)

Ingredients

  • 1 ½ lb. lean stew meat, cut into 1-inch cubes
  • 2 (8 oz.) containers mushrooms, thinly sliced
  • 1 can (284 mL) condensed low-sodium cream of mushroom soup
  • 1 small onion, diced
  • ¾ cup low-sodium beef broth
  • 3 tbsp Worcestershire sauce
  • 2 cloves minced garlic
  • 1 tsp black pepper
  • ½ tsp. salt
  • 10 oz (285 g) egg noodles, dry
  • 1 cup nonfat plain Greek yogurt
  • 2 tbsp fresh chopped parsley

Preparation

  1. Place the stew meat, mushrooms, cream of mushroom soup, onion, beef broth, Worcestershire sauce, garlic, black pepper and salt in a slow cooker. Stir to combine.
  2. Cook on high for 3 hours or on low for 6 hours.
  3. Around 30 minutes before the slow cooker is done, cook egg noodles in a large pot according to package directions until al dente. Drain.
  4. Add noodles and Greek yogurt to slow cooker and stir to combine. Turn off slow cooker and add parsley to garnish.
  5. Serve and enjoy!

Nutritional analysis per serving: 274 calories, 5 g fat, 27 g protein, 28 g carbohydrate (25 g available carbohydrate), 3 g fibre, 352 mg sodium
My Viva Plan® Servings: 2 grains, 3 proteins, 1 vegetable, 1 fat