Wholemeal Bread Recipes to Empower Women's Health!

Mothers are the backbone of our families. They are the physical and emotional caregivers who work tirelessly to meet the competing demands of family and work, sometimes at the expense of their own health. Unknowingly, our mothers may fall prey to the dangers of cardiovascular disease (CVD). CVD is the No. 1 killer for women worldwide, causing around 1 in 3 female deaths in Singapore.

Women tend to have higher HDL (good) cholesterol levels than men due to the female hormone, oestrogen. However, during and after menopause, when oestrogen levels start to decline, cholesterol may begin to build up on the artery walls, increasing the risk of heart disease and stroke.

Let’s remind the mothers in our lives to nourish their bodies. There are ways to support the different transition stages and age gracefully, beginning from a well-balanced diet.

A well-balanced diet plays an essential role in reducing the risk of cardiovascular disease, and other chronic diseases and supports weight management. Whole-grains are a necessary component in a heart-healthy diet. They are rich in soluble fibre, packed with B vitamins, vitamin E, minerals, and phytochemicals. Having whole-grains as part of a heart-healthy diet has been shown to lower our risk of developing chronic diseases, regulate blood sugar levels and reduce the tendency to overeat.

There are a variety of whole-grains that you can go for such as wholemeal bread, brown rice, brown rice beehoon and oats. A quick and convenient way to incorporate more whole-grains, is to choose the right wholemeal bread instead of white bread for your sandwich.

Here are three easy ways to incorporate whole-grains into a meal for mum:

Breakfast
Start the day with traditional whole-grain pancakes. Replace whole-grains flour with wholemeal bread with fresh fruit or nuts to increase the dietary fibre intake. Check out our Hearty Peanut Min Jiang Kueh recipe made with Sunshine 100% Whole Grains Ultra Fine Bread here.

Lunch
For mothers who are constantly on-the-go, delight her with a savoury wholemeal sandwich with lean protein such as skinless chicken breast, tuna in water/olive oil, or eggs topped with her favourite vegetables.

If sweet and buttery sandwiches are her favourite, surprise her with a wholemeal sandwich with a 100% nut/seed butter spread of her choice and topped with fresh fruit such as bananas, or strawberries for extra fibre and sweetness. If she is new to whole-grains, the Sunshine 100% Whole Grains Ultra Fine with its soft, fluffy texture could be just right for her palate. If she enjoys a bit of crunch, the Sunshine Premium Extra Grain baked with Canadian Wheatberries is rich in fibre, low in sugar and has a nuttier flavour and texture.

Follow the SHF Heart Smart Eating plate concept to obtain a well-balanced mix of wholegrains, lean protein, fruits and vegetables to maximise nutrient intake, practice portion control to prevent excessive weight gain and reap benefits for your mother’s heart-health.

Dinner
Get fancy with a salad or soup topped with wholewheat croutons made from whole-meal bread, mixed with herbs and spices, for some extra crunch and flavour.

Make a simple pasta dish by mixing whole-grains pasta with olive oil, garlic, lemon juice, fresh basil, cheese and black pepper, topped with Sunshine Canadian Sprout Extra Fine breadcrumbs!

Show your appreciation for the hard work mothers do every day by encouraging them to make healthy choices so they can continue to be there for their loved ones.

Ready to explore more grains to increase your family’s nutrition? Check out the chart below and satisfy your cravings with SUNSHINE BAKERIES’s Heartylicious wholemeal bread baked with wheatberries, rolled oats, rye and flax seeds. Check out their bread range below and pick the wholemeal bread that will meet your daily nutrition needs:

Brought to you by Sunshine Bakeries.