Lesson #3 Cooking with Wheat

COOKING WITH WHEAT

So let's get started with cooking with wheat. You can use wheat in many various forms; whole, cracked, ground, and sprouted.

EASY QUICK WHEAT BROWNIES

1 egg

2 cups sugar

6 Tbls Milk

1 tsp Vanilla

6 TBSP Cocoa 2 cups white wheat flour (or 1/4 wheat and 1 1/2 cups flour--or 1/2 and 1/2)

1/2 tsp salt Mix Pour into Jelly roll pan

Bake for 18 mins or less at 350*

Peanut Butter Cookies

1/2 cup shortening (or applesauce)

1 cup brown sugar

1/2 cup peanut butter 1 egg well beaten 2 tbsp Milk 1 tsp soda 1 1/2 cups wheat flour (or 1/2 and 1/2) Cream sugar and shortening. Add egg and peanut butter. Add Milk and dry ingredients, Form balls the size of a golf ball. Put on cookie sheet and smash down both ways with a fork dipped in sugar. Bake 8 mins at 350* .

Foolproof Whole Wheat Bread

Combine in mixer and beat 10 minutes5 C. hot tap water

9 C. Whole wheat flour

Combine the following in a measuring cup to mix while above beats:

2 Tbsp. yeast

1 C. water

1 Tbsp sugar

After ten minutes, add the following to the mixture in the mixer bowl:

2 Tbsp. salt

2/3 C. oil

2/3 C. honey

then add yeast mixture to mixer bowl.

Slowly add 4-8 cups white flour to mixer bowl 1 cup at a time until of god consistency. Knead on low 10 more minutes. Allow to raise till double. Punch down, divide dough into 5 and place in pans for second rising. Bake 350 degree oven for 40 minutes.

Four-grain Cereal

1/2 c rye

1/2 c whole wheat

1/2 c brown rice

1/2 c millet

4 1/2 c water

1 t salt

Combine all ingredients in a 2-qt casserole. Cover, and bake overnight in a

1500 oven. Serves 6 to 8.

Whole Wheat Cooked Cereal

1 c wheat

2 c water

1/2 t salt

Method #1: Combine wheat, water, and salt in a small saucepan. Bring to a boil, and then reduce heat to low. Cover, and simmer for 2 to 3 hours, adding additional water, if needed.

Method #2: Combine all ingredients in a 1-quart casserole dish. Cover, and bake in an 1500 F. Oven for 6 hours or overnight. Yield: 4 servings.

Popped Wheat and Seeds - Basic Mix

1 c wheat

1 c sunflower seeds

1 c brown rice

1 c pumpkin seeds

1/4 c sesame seeds

Dry "pop" seeds and grains, one at a time, in a heavy skillet. Mix all together. This mixture is good without salt or seasonings, but if desired, season with the following:

B-B-Q Seed Mix

1 c Basic Mix

2 t Barbecue seasoning (powdered)

1/2 t beef bouillon granules

1/2 t oil

To hot popped seeds and grains, add oil, bouillon, and flavoring. Mix well.

Chinese Seed Mix

1 c Basic Mix

1 t chicken bouillon granules

1/3 t ginger

1 T soy sauce

1 c Chinese noodles

1 c deep fried mung sprouts or freeze dried whole green peas

Mix and heat in skillet 1-2 minutes to dry out mixture. Serve hot or cold.

CRACKED WHEAT RECIPES

Chili Excellent

5 c dry beans, reds, pinks, or pintos

Water

1 to 2 (46-oz) cans tomato juice

1 c millet

4 lbs ground beef

6 onions, chopped

1 small bunch celery, chopped

1 large green pepper, chopped

4 t chili powder

1 t allspice

4 T salt

2 1/2 t cumin powder

1/2 to 1 c cracked wheat

Soak beans overnight in 10 cups of cold water. In the morning, drain off water, and add 8 to 10 cups fresh water. Simmer beans until nearly tender, approximately 1 = hours. Add tomato juice as needed. Add the millet, and

cook until beans and millet are completely tender. Partially fry the ground beef in a large skillet. Drain off fat. Add to beans and millet. Add chopped onions, celery, green pepper, remaining tomato juice, and spices. Simmer several hours until flavors are well blended. If chili is too thin, add ½ to 1 cup cracked wheat and continue simmering until wheat is tender. Makes approx. 8 quarts.

Cracked Wheat Pilaf

4 T butter

2 1/2 c hot water

1 small onion, chopped

1/2 c vermicelli pieces

1 c cracked wheat

3/4 t onion salt

3 chicken bouillon cubes

3 T chopped parsley

1 t thyme

Melt the butter or margarine over medium heat in a 2-qt saucepan. Add the onion, and saute lightly. Add cracked wheat, stirring to coat the kernels with butter. Stir until lightly toasted, about 5 minutes. Dissolve bouillon

cubes in hot water, and ad to the cracked wheat. Add vermicelli pieces, onion salt, chopped parsley, and thyme. Cover and simmer for 30 minutes or until tender. Serves 4.

Cashew Pilaf

Saute 4 T chopped cashew nuts and 3/4 c sesame seeds in a small amount of butter. Add to pilaf mixture. Cover, and simmer as directed.

Almond Pilaf

Add 1/3 c slivered almonds and 3 to 4 chopped green onions to pilaf mixture. Cover, and simmer as directed.

Vegetable Pilaf

Add 1 cup fresh, frozen, or reconstituted dehydrated green peas to the pilaf mixture. Cover, and simmer as directed.

Basic Whole Wheat Bread Recipe

This recipe yields 5 loaves. Cut in half, makes 3 loaves. Use an electric bread mixer or knead by hand.

Mix in bowl until flour is wet:

5 1/2 c hot tap water (1400F)

1/3 c honey

5 c whole wheat flour

1/2 c Gluten flour

ADD and mix for 15 seconds:

3 T yeast

ADD:

2/3 c oil (olive or vegetable)

1 T salt

Add seasonings for a variety of flavors at this point.

Continue adding flour (about 7 to 9 cups) until dough forms a ball and does not stick to sides or bottom of bowl. Knead with an electric bread mixer for 6 minutes or by hand about 10 minutes (300 kneading s). With oil on your hands remove the dough from bowl and form into loaves. Before placing loaf size dough into pan, fold and pound with side of fist a few times to get air bubbles out and to make a tighter and more elastic-like loaf. Make a tight ball-shape loaf and put in center of greased bread pan then place in a 125F oven or let rise on counter top till double in bulk. Turn oven up to 350Fand bake for about 30 minutes or until top and bottom crust are brown. Place on a wire rack to cool. Store in plastic bags.

For a Variety of Breads

To the basic bread recipe, add the following ingredients after the yeast has been stirred in.

Cheddar-Onion

4 T chopped dry onion

3 C grated white or regular cheddar cheese

1 T garlic powder

Cranberry-Orange

Add 1/2 c additional sweetening

2 C dried cranberries

4 T grated orange peel

Quick French

Cut oil and honey to only 2 T. Replace half the whole wheat flour with white flour, starting with the white first. For a crispy crust, glaze tops of loaves with egg white after bread has been baking about 20 minutes. If desired, sprinkle sesame seeds on top of glazed surface.

Garden Herb

6 T chopped stewed and drained tomatoes or any dehydrated vegetables (tomato, bell peppers, carrots, spinach, celery, etc.) which have been softened a few minutes in a little hot water. 4 T each of chopped dry onions

and whole dry basil, oregano and parsley (reserve 1 T parsley to sprinkle on top of loaves before baking.

Multi-Grain

Replace half of the whole wheat flour with any or all of the following ground grains: Corn, barley, oat, millet, flax, rye and bran.

Onion-Dill

4 T dry chopped onion

1 T dill seed

Pepper Parmesan

1 c Parmesan cheese

3 T whole dry basil leaves

1 T cracked black pepper

1 t cayenne pepper

Rye

Replace honey with blackstrap molasses for dark rye. Replace half the flour with rye flour. Add 4 T caraway seeds.

Spinach-Feta Cheese

1 c chopped frozen spinach (water squeezed out)

1 c (8-oz) feta cheese

2 T oregano, whole

1 T garlic powder

2 t black pepper

Fabulous French Bread

In large bowl, combine and mix well by hand or bread mixer:

3 c (of 6) flour (I use 2 cups whole wheat, 1 c white)

2 1/2 c hot water

3 T sugar

1 T salt

5 T oil

Stir in:

2 T yeast and remaining 3 c flour (I use white flour)

Dough should be barely sticky, add more flour if necessary. Mix well. Allow dough to rest for 10 minutes and stir again. Repeat five times for a total of 50 minutes. Turn out dough onto oil counter. Knead once or twice. Divide in two. Roll each half into a 9 x 12-inch rectangle. Starting at long edge, roll loosely. Seal edges. Place rolls seam side down on a baking sheet. Brush with cornmeal for a crispy crust (optional). Cut tops diagonally three times with a sharp knife. Brush with beaten egg white. Sprinkle with sesame seeds. Let rise for 30 minutes. Place in cold oven. Turn temperature to 400 F and bake for 25 to 30 minutes. YIELD: 2 loaves

Pizza Dough

Stir together and let sit 10 minutes

4 c warm water

4 T each active dry yeast and sugar

Stir into water mixture and knead for 10 minutes:

1/2 c oil

4 t salt

10 c whole wheat flour

Allow to sit for 30 minutes. Roll out 1/8 inch thick onto pans (this is enough dough for 4 pizzas). Top with pizza or spaghetti sauce, mozzarella cheese and other toppings. Bake for 20 minutes at 3750F.

Indian Fry Bread

Mix together:

4 c flour (half white)

1/2 c non instant powdered milk

2 t baking powder

2 t sugar

ADD:

1 1/2 c very hot water

Quickly work ingredients together and knead for a few minutes. Take pieces from ball of dough, pull and stretch with hands into a circle of about 6 to 8 inches. (Or roll out on oiled counter and cut into desired shapes.) Fry in hot oil. Top with chili or refried beans, grated cheese, green onions, lettuce, thawed and slightly steamed green peas, cooked garbanzo beans, olives, etc. With a drizzle of Ranch-type dressing on top.

Scones

1 qt buttermilk

8-9 c whole wheat flour or 5 cups whole wheat and 3-4 c white flour

2 T active dry yeast

2 T honey or sugar

2 t salt

1 T baking powder

1/2 t soda

1/3 c oil

2 eggs

Warm buttermilk to 125F. Combine 5 cups flour, yeast and honey in mixer bowl. Add buttermilk and mix 1 minute. Turn off mixer. Add salt, baking powder, soda, oil, and eggs. Turn on mixer and add remaining flour, 1 cup at a time until dough begins to clean the sides of the bowl. Dough should be soft. If dough gets too stiff, drizzle a little warm water over dough as it mixes to soften. Dough may be used immediately or covered and stored in the fridge for 2 to 3 weeks. Dough will continue to rise for a while in fridge. Knead down a few times. When ready to use, roll out room temperature dough on a lightly floured counter top. Cut into desired shape. Let rise. Cook on a non-stick griddle at 3750F turning when brown and cook other side or deep fry in hot oil. YIELD: 72 scones. Serve hot with honey butter, jam or

desired sweetener. Can be used as Fry Bread.

Pita Bread

Mix together:

2 c flour

1 T active dry yeast

ADD and mix well:

1 1/4 c water (1200F)

1/2 t salt

Gradually add another 2 c flour until dough cleans sides of bowl. Dough should be moderately stiff. Knead 4 - 5 minutes until dough is smooth and elastic-like. Do not over knead. Form dough into 10 balls. On a floured

counter top, roll each ball from the center out, into a 1/4-inch thick and 5 - 6 inches round shape. Make sure both sides are covered with flour. Place on a lightweight, non-stick baking sheet. Let rise 30 minutes or until slightly raised. Preheat oven to 5000F. Gently turn the rounds upside down just before placing in the oven. Bake on the bottom rack of oven. The instant hot heat makes the breads puff up.

NOTE: The Pita Pockets will be hard when removed from the oven and soften as they cool. While still warm, store in plastic bags or an airtight container. To serve warm, reheat in a 3500F oven. Cut in half to fill with salads, vegetables, tomato and lettuce with a slice of red onion or chili, refried beans, etc. Instead of cutting in half and separating the cooked bread to fill, try folding it over a filling for a great meal.

Multipurpose baking mix

4 c all-purpose flour

4 c whole wheat flour

1 1/3 c nonfat dry milk

1/4 c baking powder

1 t salt

1 1/2 c vegetable shortening or margarine (do not use oil)

In a large mixing bowl, stir dry ingredients together until well-mixed. Cut in shortening or margarine until well-mixed. Store in closed, covered container. If stored in a pantry, use within one month; or store in a refrigerator. NOTE: If margarine is used, store only in refrigerator-the margarine will go rancid if stored at room temperature for any length of

time. Stir lightly before use. All-purpose flour, cornmeal or rolled oats may be substituted for the whole wheat flour.

Pancakes

4 c Baking Mix

2 c water

4 eggs, beaten

In a bowl, stir together ingredients just until blended. The mixture will still be somewhat lumpy. Pour scant 1/4 cup on hot griddle. Cook until edges are dry. Turn; cook until golden. For fluffier pancakes; add a 4 tablespoons lemon juice (or vinegar), 8 teaspoons sugar and 4 teaspoons baking powder. If preparing pancakes to freeze, under cook slightly, freeze individually on cookie sheet, place frozen pancakes into freezer bag. To reheat, place frozen pancakes in a toaster.

NOTE: I find 2 c water makes for an awfully thick batter; I add about 3 cups water. Adjust the water to the consistency you want. YIELD: abt 24 medium sized pancakes

Waffles

4 c Baking Mix

1 1/3 c water

2 eggs

4 T vegetable oil

Stir ingredients until well blended. Pour onto hot waffle iron. Bake until steaming stops. Freeze leftover waffles individually on cookie sheet. Once frozen, store in a freezer bag. To reheat, place frozen waffles in a toaster.

NOTE: once again, I do add a bit more water to reach a consistency I prefer.

YIELD: abt 24 twelve inch waffles

Biscuits

4 c Baking Mix

1 c water

Add water to baking mix and stir about 20 times. Turn dough on to lightly floured board. Knead 10 - 15 times. Roll or pat to 3/4 inch thickness and cut with biscuit cutter. Bake on ungreased pan or cookie sheet in a 4000 preheated oven for 12 - 15 minutes. To freeze, place in freezer bag. Reheat in microwave. VARIATIONS: 1/4 c bacon, cooked and minced; or; 2/3 c grated cheese and 1/2 teaspoon garlic powder; or 2/3 c raisins and 2 tablespoons

sugar. YIELD: 20 two-inch biscuits.

Shortcake

4 2/3 c Baking Mix

1 c water

6 T sugar

6 T margarine or butter, melted

Stir ingredients until soft dough forms. Spread in two ungreased 8-inch square baking pans. Bake at 4250 for 15 - 20 minutes or until golden brown. Slice into squares. Serve with sliced berries and whipped cream. For drop shortcake: after stirring, drop dough by 1/4 cup drops onto ungreased cookie sheets. Bake 10 - 12 minutes or until golden brown. YIELD: 12 servings.

Dumplings

2 c Baking Mix

2/3 c water

Stir together baking mix and water. Drop batter by heaping tablespoons onto boiling soup or stew. Cook covered for 10 minutes, then remove lid and cook uncovered for an additional 10 minutes. (I also add various herbs to the flour mixture. For example, poultry seasoning, marjoram, may some chives or dried onions, etc)

ALL of these mix recipes came from the book FROZEN ASSETS by Deborah Taylor Hough, pages 163 - 169.

CEREALS

Grapenuts Cereal

3 c wheat flour

1 c brown sugar

1 c sour milk or buttermilk

2 t soda

1 t salt

Mix thoroughly. Bake at 3000 until golden brown. Crumble and dry.

Wheat Flake Cereal

2 c wheat flour

1/2 t salt

2 c water

2 T honey

Stir water, salt and honey into flour. Spread on cookie sheets (1/2 c to each cookie sheet). Bake for 15 minutes at 3500. Break into bite size pieces.

Honey Coconut Granola

4 c rolled grain

1 c whole wheat flour

3/4 c honey

1 c coconut

1/4 c cooking oil

1 t vanilla

Thoroughly mix together. Spread on a cookie sheet, bake at 3000 for 20 minutes, stirring occasionally while baking. After cooking, add any or all of the following: 1/4 c sunflower seeds; 1/4 c coarsely chopped almonds or

pecans;1/4 c sesame seeds; and/or 1/2 c raisins or other dried fruit.

Whole Wheat Rolls-quick

Dissolve:

1 T. Or Pkg yeast 1/4 c. warm water 1 tsp sugar

Beat 1 egg into a big bowl

add: 1 tsp. Salt

2 Tb. Honey or 1/4 cup sugar (I use honey)

3 Tb. Oil

1 cup buttermilk - heat to warm and add 1/4 tsp. Soda

(or if you have no buttermilk, 3/4 cup canned milk and 1/4 cup water and 2 tsp. Vinegar, then heat on stove and add 1/4 tsp. Soda)

Add yeast mixture to egg mixture stir and add warm milk mixture. Stir together and add 3 cups whole wheat flour ( no more, no less).

Stir up well grease inside of bowl and let sit for one hour. Take dough out and knead on a floured board. Roll out and cut and shape. Place on a greased pan and let rise d1/2 hour to 45 minutes.

Bake at 375 for 10-15 minutes.

WHEAT APPLESAUCE CAKE

2 cups whole wheat flour

1 cup sugar

1 teaspoon baking soda

1 teaspoon cinnamon

½ teaspoon nutmeg

½ teaspoon cloves

1 cup applesauce

½ cup oil

Nuts, dates, raisins (you decide how much and which you would like to use)

Mix all dry ingredients. Stir in applesauce, oil, nuts, dates and raisins.

Bake in large greased cake pan at 350 degrees F. for 35 minutes or until done. Top with hot applesauce, OR let cool and top with powdered sugar or frosting of choice. (this cake is very moist)

Whole Wheat Oatmeal Cookies

1 1/4 cup oatmeal
1 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 cup butter
3/4 cup firmly packed brown sugar
2 egg whites or 1 egg
1/2 cup raisins, optional
1/4 cup chopped nuts, optional

Heat oven to 350 degrees F. Grease cookie sheet. In a small bowl combine oatmeal, baking soda, and spices. In large bowl, beat together butter, sugar, and egg whites or egg until creamy. Add dry ingredients and mix well. Stir in raisins and nuts. Drop by rounded teaspoonfuls on to prepared cookie sheet. Bake 10-12 minutes. Makes 3 1/2 dozen. Can also add chocolate chips instead of raisins.

Blender Wheat Pancakes

Makes 6-8 pancakes (I double this recipe )

1 cup milk (or 1/3 cup non-fat dry milk and 1 cup water)

1 cup uncooked whole wheat

2 eggs

2 Tbsp oil

2 tsp baking powder

2 Tbsp honey or sugar

1/2 tsp salt

Put milk and wheat in blender. Blend on highest speed for 4-5 minutes or until batter is smooth (sounds loud, but works great). Add and blend on low, eggs, oil, baking powder, honey and salt. Bake on hot griddle.

Variation: WAFFLES

Add one additional Tbsp of wheat & Increase oil to 4 Tbsp

WHEAT WAFFLES - Makes 8 waffles

2 cups flour ( 1 cup white 1 cup wheat)

4 tsp baking powder

1/2 tsp salt

2 Tbsp honey or sugar

1 3/4 cup milk (2/3 cup non-fat dry milk and 1 3/4 cups water)

6 Tbsp salad oil

2 eggs

Mix dry ingredients together, including non-fat dry milk. Stir in remaining ingredients. For lighter waffles, separate eggs. Beat whites and carefully fold in.