How Much Wheat Can You Eat?: Sprouting

Recipes

Whole Wheat Bread

1/2 Cup Warm Water
2 TBSP yeast
5 Cups hot water
7 Cups whole wheat flour
2/3 Cup oil
1/3 Cup molasses
1/3 Cup honey
2 TBSP salt
4 Cups whole wheat flour
2 Cups white flour

Add 1/2 Cup warm water to 2 TBSP yeast, set aside. In large mixing bowl add 5 cups hot water and 7 cups wheat flour. Turn mixer on (if mixing by hand, mix thoroughly). While mixing, add oil, molasses, honey, salt, and yeast mixture. Mix thoroughly. Add remaining whole wheat and white flour. Continue kneading for 15 minutes, if kneading by hand, knead for 20 to 30 minutes. Form into loaves, let rise until near top of bread pan, bake at 350* for 45 minutes.
**If you desire the honey and molasses can be changed to 2/3 cup honey or 2/3 cup molasses rather than a combination.

Multi-Grain Hot Cereal

2 Cups cracked wheat
2 Cups cracked oats
2 Cups cracked rye
2 Cups cracked brown rice
1 Cup sunflower seeds
1 Cup chopped almonds
1 Cup millet
1 Cup raisins
1/2 Cup cranberries
1/2 Cup flax seed

Combine above ingredients. Store in freezer to maintain vitamin content. When making hot cereal, for every 1 Cup of cereal, use 3 cups water. Bring water to a boil. Whisk in cereal. Cook at medium, stirring often. Cook for 10 to 15 minutes, until thickened.

Whole Wheat Waffles

Put in blender:
1 Cup wheat
1 1/2 Cups milk

Blend until really well blended, up to 5 minutes.

Add:
1/2 tsp. salt
4 TBSP brown sugar
2 eggs
4 tsp. baking powder
1/4 cup oil

Cook in waffle iron.

Whole Wheat Applesauce Muffins

2 cups whole wheat flour
1 tsp salt
1 tsp baking soda
1 tsp cinnamon
1/2 to 3/4 cup honey
1 cup unsweetened applesauce
1/2 cup oil
1 tsp vanilla
2 eggs
1 cup raisins
1/2 cup chopped nuts (optional)

In large bowl, combine all wet ingredients. In seperate bowl combine all dry ingredients and add to wet ingredients, mix thoroughly. Put into muffin tins, bake at 400* for 15-20 minutes.

Breadsticks (also Pizza Dough)

1 1/2 Cups warm water
1 TBSP yeast
2 TBSP sugar
1/2 tsp. salt

Combine, let sit a few minutes. Add 2 cups whole wheat flour, one cup white flour. Knead 3- 5 minutes. Rest dough 10 minutes. Roll dough out into rectangle--cut into strips with pizza cutter or knife. Place on cookie sheet, brush with butter or oil and sprinkle with parmesan cheese, garlic salt, etc. Bake at 350* for 15 to 20 minutes.

If used as pizza dough:
Make as directed above. Spread on greased cookie sheet or pizza pan. Bake at 400* for 10 minues then add pizza sauce and other toppings. Bake for 10 more minutes.

Homemade Egg Noodles

Combine:

1 beaten egg
1/2 tsp salt
3 TBSP milk
1 cup whole wheat flour
(part or all may be substituted with white flour)

Knead into rough dough. On heavily floured area press with a rolling pin and stretch with hands and continue to press until very thin. Allow to dry for up to 1 hour, then slice into 1/4" strips. Add to soups and broths, boil until cooked through.

French Bread

1/2 Cup warm water
3 TBSP sugar or honey
2 TBSP yeast
1 TBSP salt
2 Cups hot water
6 TBSP oil
3 Cups whole wheat flour
3 Cups white flour

Combine yeast with 1/2 cup of warm water, set aside. In large bowl, combine 2 cups hot water, sugar, salt, and oil. Add whole wheat flour and mix thoroughly. Add yeast mixture, mix thoroughly. Add white flour and mix well. Set aside for 10 minutes, then stir again. Repeat 3 times. Divide dough in half, roll each half out into a long rectangle. Roll up in jelly roll fashion and place on cookie sheet. Let rise for 20 to 30 minutes. Then bake at 400* for 35 minutes.

Mom's Cornbread

1 cup milk
1 egg
1/3 cup oil
2 TBSP sugar or honey
1 cup flour
1 TBSP baking powder
1 tsp salt
1 cup cornmeal

In large bowl, add milk, egg, oil, and sugar or honey. Beat. In seperate bowl combine flour, baking powder, and salt. Stir into milk mixture and add cornmeal. Mix well. Pour into square baking dish and bake at 400* for 25 minutes. (If recipe is doubled it can be baked in 9X13 baking dish).

Peanut Butter Oatmeal Cookies

1/4 Cup butter
1 tsp vanilla
1/2 Cup peanut butter
1 TBSP water
1/2 Cup white sugar
1 Cup whole wheat flour
1/2 Cup brown sugar
1 Cup oats
1 egg 1 tsp. soda

Cream together butter, sugars, egg, vanilla, water, and peanut butter. Combine dry ingredients and add to butter mixture. Spoon onto cookie sheet, crisscross with fork. Bake at 350* for 8 to 10 minutes.

Cooking Whole Kernel Wheat

Rinse one cup of clean whole kernel wheat, add 2 cups of cool water, and 1 tsp salt. Allow wheat to soak overnight or for 12 hours. Place rehydrated wheat in a pan and bring to a boil. It may be necessary to add water. Simmer for about 1 hour until tender. Wheat need not be covered with water since cooking by steam is effective. Water should be mostly absorbed at the end of the cooking time. The plumped, cooked wheat will keep in the refrigerator for about 1 week or frozen for longer periods of time. (from "Use It or Lose It" by Low and Hendricks, published by USU Extension)

Bulgur

"Bulgar is a pre-cooked, dried cracked wheat. In the Middle East its use in the daily diet dates back to Biblical times. Because it is pre-cooked, it aids the use of wheat in recipes." To prepare:
1. Wash wheat in cool water and discard water.
2. Cover wheat with water, 2-3 times the amount of wheat. Steam until water is absorbed and wheat is tender (about 35-40 minutes)
3. Spread cooked wheat, thinly, on cookie sheet and place in 200* oven to dry (leave door open). Wheat must be very dry in order to crack easily. A food dehydrator may also be used.
4. Crack wheat in a mill, grinder, or in blender. (This step is optional but produces a finer kernel.)
5. Store in air tight container.
6. Re-hydrate for recipes calling for "cooked wheat" or "cooked bulgur" by adding twice as much liquid as bulgur and boil 5-10 minutes. Bulgur will be approximately double in volume. ("Use It or Lose It" by Low and Hendricks, published by USU Extension)

Wheat Chili

1 1/2 cups wheat
5 cups water

Cook 2 to 3 hours

1 1/2 to 2 lbs. hamburger, browned
1 chopped onion, add to meat and cook through
1-2 TBSP chili powder
1/2 tsp. onion and/or garlic salt
1 can cut-up tomatoes and juice

Simmer 20 to 30 minutes. Let set. Even better the next day.

Palestine Stew

1 cup wheat (soak overnight)
1 cup lentils (do not soak)
1 lb hamburger
chopped onion as desired
1 large can & 1 small can diced tomatoes
1 can tomato sauce
salt and pepper to taste
1/4 cup brown sugar

Cover wheat and lentils with water. Add salt and bring to a boil. Need to cook at least 1 1/2 hours. Most of the water will be gone. Brown hamburger with onions.

Heat crock pot to high, then add hamburger, tomatoes, tomato sauce, and brown sugar while crock pot it heating. Then add wheat and lentils with remaining water. (You do not want a lot of water added). Simmer all day.

Meatless Burritos

1 cup lentils
2 cups water
1/2 cup rice
garlic powder to taste
onion powder to taste
(can also use fresh, diced onions)
1 tsp. salt

Boil lentils 10 minutes. Add rice. Cover and steam for 20 minutes (longer if using brown rice). Add more water if needed.
To cook--put lentil mixture on tortillas. Add hot sauce and cheese (if desired), roll up and fry in oil in pan or place in baking dish and bake at 350* for 30 minutes or until tortillas are slightly crisp (you may wish to brush with oil first).

Beans and Pineapple

2 cups pineapple chunks, juice packed
2 TBSP vinegar
2 tsp. soy sauce
1 tsp. salt
2 TBSP brown sugar
2 TBSP cornstarch
2 cups pinto beans, cooked
1 green pepper, chopped
1/4 cup mushrooms, sliced
1/2 onion, sliced into rings
3 cups brown rice, cooked

Drain pineapple, reserving juice.
Mix pineapple juice, vinegar, soy sauce, and salt.
Combine brown sugar and cornstarch. Add to pineapple juice mixture. Heat until thickened, stirring constantly.
Remove from heat. Add drained beans, pineapple, green pepper, mushrooms, and onion slices.
Cook over low heat until vegetables are tender-crisp.
Serve over brown rice.

Saturday, March 14, 2009

Sprouting

I've had several questions about sprouting and how to do it. I'm certainly not an expert but I have done it and I'll share what I know about it. Most grains can be sprouted. The only grain I've had personal experience with is wheat and it's very easy to do. I take a quart jar and put about 1/4 to 1/3 cup of wheat kernels into the jar and cover with water. Leave the jar overnight on the counter and the next morning take a nylon stocking or tight woven strainer and cover the top of the jar and dump out the water. Then lay the jar on its side on the counter, somewhere out of the way. Two or three times throughout the day you rinse by filling up the jar with water and then dumping it just like you did earlier. Within two or three days you should have sprouts to enjoy as a vegetable, on salad, in soup, or even added to your baking recipes. If you continue with the sprouting method for another day or two (making four or five days altogether) you'll have wheat grass which has excellent health benefits. You can simply clip the grass off and add it to smoothies or anything else you desire. You can also blend it in a blender and drink it by itself if you like. Someone in class mentioned when she grows wheat grass that she will simply use a large, clean sponge and sprinkle the wheat kernels on that and keep them (or the sponge) moistened until the wheat grass is ready. Another great idea!

Someone mentioned plastic lids that are specifically for sprouting. They are plastic, screw-on jar lids that have holes for straining. The lids come in a variety of hole-sizes depending on what you're sprouting. I'm not sure where to find them but I know I've seen them around. If anyone knows a specific place to find such things, please feel free to post and let us know!

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Saturday, March 14, 2009

Sprouting

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