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Get the Most Out of Your Meals

Wheat is so versatile—from the dishes you can make to the nutrients you get from eating your delicious creations. Including products made from a variety of flours in your diet is recommended by the Canada Food Guide to ensure you are getting a balance of the benefits provided by each. Our April meal plan provides a well-rounded set of recipes that include wheat products like bran, all-purpose flour, wheat germ and semolina to give you nutritionally balanced and exciting new recipes to try. Thanks to our friends at Revive Wellness for developing this versatile meal plan.

Grocery List

PRODUCE

2 medium oranges

1 tbsp chives

2 tsp fresh dill

½ cup onion

1 red bell pepper

2 cloves garlic

4 cups rhubarb (can also use frozen rhubarb – Safeway carries it)

4 cups strawberries, chopped

MEAT/POULTRY/DAIRY

1 ¼ cups milk (1%)

8 large eggs

¾ cup diced ham (about 2 – 3 thick slices)

½ cup gruyere cheese

9 tbsp butter

¾ cup buttermilk

¾ cup parmesan cheese

½ cup asiago cheese

1 cup cheddar cheese

1 lb extra lean ground beef

DRY GOODS

1½ cups wheat bran

4 ½ cups all-purpose flour

¼ cup whole wheat flour

1 cup semolina (called Durum Wheat Semolina – can be found in regular grocery stores)

¾ cup cornmeal

2 ¼ tsp baking powder

1 ¾ tsp baking soda

½ cup dried cranberries

5 tbsp canola oil

2 tbsp extra-virgin olive oil

¼ cup fancy molasses

½ cup light brown sugar

1 tsp vanilla

1 tsp Dijon mustard

1 can no-salt-added diced tomatoes (398 mL)

1 can tomato sauce (213 mL)

2 tsp instant yeast (rapid-rise yeast)

¼ cup old-fashioned oats

¼ cup wheat germ

2 tbsp almonds (finely chopped)

½ cup granulated sugar

2 tbsp cornstarch

1 can non-stick cooking spray

FROZEN

1 cup frozen corn kernels

SPICES

3 tsp salt

¼ tsp pepper

1 tbsp chili powder

1 tsp dried oregano

1 tsp cumin

¼ tsp cayenne

½ tsp garlic powder

½ tsp dried basil

½ tsp dried rosemary

½ tsp ground cardamom

Print Grocery List