Wheat Berries
1 part wheat
kernels
3–3 ½ parts
water
Bring wheat and
water to boil. Cover and simmer 1 ½ to 2 hours.
Use on salads,
mixed with plain or fried rice, in soups, or as a meat extender (w/ground beef
or shredded beef, chicken or pork) or replacement (usually ground beef).
Fried Rice
(adapted from a recipe from the USU Extension)
2 T oil
3-5 eggs,
beaten (your preference)
Dash of salt
4 c cooked,
cooled rice
1 c wheat
berries
2 T soy sauce
1 t seasoning
salt
1 c ham or
cooked chicken, diced or chopped
½ c green
onion, diced
2 c frozen or
fresh veggies (whatever you have around)
If you are
using fresh vegetables, chop and steam them. In a large skillet, heat oil. Pour
in eggs and salt and cook as an omelet. Remove to a cutting board and chop.
Pour in Rice, wheat, soy sauce, and seasoning salt. Sauté until hot. Remove. Do
not add more oil. Put ham or chicken and onion into pan and sauté until onions
get a little wilted. Stir in all ingredients, including frozen or steamed
veggies. Cook until hot.
BBQ Porcupine
Meatballs (adapted from a recipe from the USU Extension)
1 ½ pounds lean
ground beef
1 c cooked,
cooled rice
½ c whole wheat
berries (may substitute rice)
1 egg, slightly
beaten
1 can tomato
sauce (8 oz)
½ c dry bread
crumbs
½ c oatmeal
¼ t chili
powder
½ t seasoning
salt
Combine all
ingredients; mix well. Form into balls, each about 2 inches in diameter. Place
in casserole dish. Cover with sauce (below). Bake at 350° for about 1 hr.
Meatballs will still be pink inside because of the tomato sauce. They should be
at least 165° F. Makes about 15 or 16 large meatballs. Serve with rice.
Meatball Sauce
1/3 c brown
sugar
½ c bottled
barbecue sauce
½ c catsup
1 can tomato
soup
½ c water
1 t
Worcestershire sauce
½ t seasoning
salt
½ t chili
powder
Combine all
ingredients and blend thoroughly. Pour over meatballs.
Cracked Wheat
Crack wheat in
a grain mill, blender, or food processor.
Bring 1 part
cracked wheat and 2 ½ parts water to boil (add salt if desired). Cover and
simmer 20 min. Serve with your favorite oatmeal toppings
Sprouted Wheat
Sprouted wheat
releases vitamins and enzymes not available in wheat berries or wheat flour. It
is also more digestible that non-sprouted wheat.
To sprout
wheat, cover in water and soak 12 to 24 hours.
Drain and rinse
the wheat. Cover in a dark place 6 to 10 hours until small white tails appear.
One cup of dry wheat makes approx. 1 ¾ cup sprouted wheat.
For breads, use
immediately or store in the fridge 1 to 2 days until you are ready to use it.
When using it in breads, always use an acid (lemon juice, crushed vitamin C,
sourdough starter, yogurt, or buttermilk) to control enzyme activity.
For sprouted
wheat flour, spread the sprouted wheat on a cookie sheet and place in oven at
170° and dry overnight. Remove from oven and cool. Grind in a blender or food
processor.
For salads,
leave the sprouted wheat in a dark spot and rinse 2–3 times a day for 2 to 3
days. The sprouts will be long and white. If you want the added benefit of
green sprouts leave them out in the light the last day (some say this makes the
sprouts more bitter). Refrigerate until you are ready to use.
Sprouted Wheat
Bread
2 ½ c water
3 c sprouted
wheat
2 T butter or
cooking oil
1 T yeast
1/3 c honey
1 T lemon juice
1/3 c dry milk
powder
2 T vital wheat
gluten
2 ½ t salt
5-7 c
all-purpose flour
Place sprouted
wheat and 1 c water in blender or food processor. Blend 3-4 min until you get a
fine pulp. It will still be gritty, you just don’t want it to be too gritty.
Pour the pulp into your bowl. Add the rest of the water, butter, yeast, and
honey. Mix well. Allow to sit for 5 min. Add lemon juice, dry milk powder,
vital wheat gluten, salt, and half the flour. Mix well. Add more flour until
you get a soft and sticky ball of dough. Knead for 1 more minute. Pour into a
greased bowl and cover with plastic wrap. Allow to rise until double (1 to 1 ½
hours). Pour out onto lightly floured surface. Divide into two balls. Cover and
let rest 5 min. Shape into loafs and place in greased 9 x 5in pans. Cover and
allow to rise to 1 ½ size (30 min to 1 hour). Preheat oven to 425°. Put loaves
in oven. Turn down to 350°. Bake 35-40 min.
You may
substitute half wheat flour for the all-purpose flour. This may require a bit
more water.
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