WHY EAT WHEAT?
* Excellent Nutritional Value
“Looking at a nutritional analysis, wheat has much of what we need to keep healthy, especially if it's been sprouted. Wheat sprouts containing 2900 calories produce 100% of the 50 essential nutrients except for the following which contain a RDA/DRV of only...
Fat 19%
salt 10%
Vitamin A 0%
Ascorbic Acid 63%
Vitamin B12 0%
Potassium 70%
Calcium 50%
Linolenic acid(18:3/n3) 19%
Adding...
3 glasses of milk
A cup of spinach or some other dark green leafy vegetable
2 1/2 tablespoons of flax seed
3 tablespoons of oil
A pinch of salt
...will fill all the deficiencies not found in wheat and give you a diet that could keep you alive for a long, long time. Naturally, you'd want a more varied diet than this if at all possible, but this is just an example of what a great food wheat really is and why it's often called 'the staff of life' and the core food for food storage.” (http://waltonfeed.com/rahn/wheat.html)
*Inexpensive
“Pound for pound, wheat is one of the least expensive foods available.” (http://beprepared.com/article.asp?ai=67&bhcd2=1206389591)
*Filling
Grain products expand in your stomach--satisfying you even if you eat less and, thus, saving you money. (http://beprepared.com/article.asp?ai=67&bhcd2=1206389591)
*Good Source of Protein
“…a good supply of wheat and beans will form a complete protein. Just a half cup of uncooked wheat contains 8 to 10 grams of protein. So, not only will wheat give you the protein needed for muscle growth and repair…” (http://beprepared.com/article.asp?ai=67&bhcd2=1206389591)
*High in Fiber
“Fiber is the undigestible carbohydrate in food which acts like a broom to sweep our the digestive tract. One slice of whole wheat bread contains 1.5 grams of dietary fiber; one slice of white bread contains 0.5 grams.” (http://www.smallgrains.org/WHFACTS/nutrflrs.htm)
*Low Fat
“Fats account for 2 to 23 percent of wheat foods, although wheat alone contains very little fat. Most often, the fat content in wheat foods results from fat added in production…” (http://www.smallgrains.org/WHFACTS/nutrflrs.htm)
***Want to know how to transition your family to eating more wheat?***
Check out the wheat handout at USU Extension, "Use It or Lose It," available: http://extension.usu.edu/htm/publications/publication=5767
COOKING AND EATING WHEAT
Substituting Whole Wheat Flour in your Favorite Recipes (from the Church of Jesus Christ of Latter-day Saints)
Wheat flour is heavier than white flour and needs more leaving. In yeast breads, use more yeast and/or let it rise longer. In baking powder leavened products, increase baking powder by 1 tsp. for each 3 cups of whole wheat flour. Recipes using baking soda do not need to be adjusted. In baked products using eggs, separate the eggs and beat the whites until stiff. Then fold in just before baking. For extra lightness, an extra separated egg may be added. Good for waffles and especially cakes.
NOTE: You will need to invest in a wheat grinder, either electrical or hand, if you plan to use the wheat as a flour. To defray the cost, share the cost and grinder with extended family members or close neighbors or friends.
Cooked Wheat Cereal (makes 4 to 6 servings)
lds.org
1 cup (250 ml) wheat
3 cups (750 ml) water
½ teaspoon (3 ml) salt
Use one of the following cooking methods:
Slow Cooker: Combine the ingredients. Cook six to eight hours or overnight on low setting.
Stovetop: Combine the ingredients. Cook about one hour, or soak overnight and cook for 30 minutes.
Thermos: Bring the water to boil in a pan. Put the wheat and salt into a one-quart (1 liter) thermos. Add the boiling water to the thermos, and screw the top on lightly. Allow it to stand overnight.
Oven: Combine the ingredients. Cook overnight at 150° F (65° C).
Wheat Berries
from Sister Arriaga’s wheat cooking class
2 c hard red wheat or heard white wheat kernels
4 c water
Wash wheat kernels, place in pot, add water, and bring to boil. Simmer for 45-60 minutes. Wheat berries keep in refrigerator for one week.
Options for using wheat berries:
Eat as cereal with milk and sugar for breakfast.
Sprinkle on a yogurt parfait: Layer yogurt, fruit and wheat berries
Add to casseroles, soups, chowders, chili, sloppy joes, spaghetti sauce, pizza, lasagna, meatloaf and hamburgers using browned ground beef as a thrifty beef extender. Add half a cup of cooked wheat to each pound of meat. (“Heaps More—with Wheat,” Ensign, Aug. 1991, 71)
In soup or stew, add cooked wheat to taste, in the same way you would add barley to your soup stock. (“Heaps More—with Wheat,” Ensign, Aug. 1991, 71)
Use to replace, partially or completely, rice in cooking (see below)
Chinese Fried Wheat
from Sister Arriaga’s wheat cooking class
¼ c oil
4 green onions
¼ lb diced ham
3 c wheat berries (or half rice and half wheat if you are not used to eating wheat)
¾ T. soy sauce
2 eggs
¾ tsp. salt
Heat some oil in heavy skillet. Slowly add beaten egg, stirring rapidly with fork so egg is light and fluffy. Set aside. Add to skillet more oil and onions; cook until tender. Add wheat, soy sauce, ham, egg, and salt for flavoring, if desired. Heat through and serve with extra soy sauce, if desired.
Cracked Wheat Cereal (makes 4 to 6 servings)
lds.org
1 cup (250 ml) cracked wheat (crack wheat with mill or blender)
3 cups (750 ml) water
½ teaspoon (3 ml) salt
Boil the water, and then add the cracked wheat and salt, stirring constantly as the cracked wheat is added to the water. Simmer for 6 to 9 minutes, stirring occasionally. Serve with milk and sugar, if desired.
Sprouting Wheat
Julie Wardell, “Sprouting Wheat in a Jar,” Friend, Feb 1985, 16
Sprouted wheat is easy to grow, fun to see, and very nutritious to eat! You can eat the sprouts right out of the jar or add them to salads, soups, or sandwiches. You will need: 1-quart-size wide-mouthed glass jar, clean piece of old nylon stocking, 1/4 cup wheat, and rubber band.
1. Put wheat in jar; add 1 cup water. Place jar in warm, dark place, and let soak for eight to twelve hours.
2. After soaking wheat, cover mouth of jar with piece of nylon stocking, and secure with rubber band. Carefully pour water out of jar.
3. Place jar on its side in warm, dark place. Remember to rinse and drain wheat at least twice daily. Sprouts should develop in two to three days.
Wheat Treats
Loraine T. Pace, “Wheat Can Be a Treat,” Ensign, Sep 1973, 59
1. Soak wheat in cold water 24 to 48 hours, changing the water once or twice during this period; or boil wheat for 30 minutes (it will triple in volume).
2. Drain wheat and rinse. Remove excess water by rolling wheat on a cloth or paper towel.
3. In a heavy kettle, heat vegetable oil to 350–400° F. Put small amounts of wheat (about 1/2 cup) in a wire basket or strainer and deep fry in hot oil for about 1 1/2 minutes. Drain on absorbent paper. (An electric fry pan may also be used: carefully drop the wheat kernels directly into the pan of hot oil, and pour the oil through a wire strainer to remove the kernels after cooking.)
4. Season wheat with salt or other seasonings as desired: garlic salt, celery salt, onion salt, seasoned salt, cinnamon and sugar, etc.
5. May be eaten alone as a snack or added to salads as a topping, mixed with trail mix or as toppings for desserts.
Bulgur
lds.org
Bulgur 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 200º F oven to dry (leave door open). Wheat must be very dry in order to crack easily (2-3 hours). A food dehydrator may 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 on shelf.
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.
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