WHEAT
Wheat flour can be stored in freezer for up to 6 months without losing nutritional value.
In recipes, substitute 1 cup minus 2 T whole wheat flour for every 1 cup of white flour.
1 C uncooked wheat = 2 C cooked wheat
2 C whole wheat = 3 C ground flour
1 LB whole wheat = 2 1/4 C wheat berries
Wheat flour can be stored in freezer for up to 6 months without losing nutritional value.
In recipes, substitute 1 cup minus 2 T whole wheat flour for every 1 cup of white flour.
1 C uncooked wheat = 2 C cooked wheat
2 C whole wheat = 3 C ground flour
1 LB whole wheat = 2 1/4 C wheat berries
You CAN begin to use your wheat even if you don't have a Wheat Grinder.
COOKING WHOLE KERNEL WHEAT Add cooked wheat berries to salads, soups or knead into bread dough.
Wash one cup of wheat and soak in 2 c. cool water for 12 hours. Place rehydrated wheat in a pan and bring to a boil. It may be necessary to add water. Simmer for about one hour until tender. Wheat need not be covered with water since cooking by steam is effective (use a lid). Water should be mostly absorbed after the hour. The plump, cooked wheat will keep in a covered container in the refrigerator for about two weeks or frozen for longer. So, make lots and save time! (A slow cooker can also be used, as can a pressure saucepan – 1 cup wheat to 2 cups water at 15 lbs. Pressure for 15 minutes. Salt optional.)
Bread Sticks
1 1/2 C flour 1 1/4 C warm water 1 1/2 C flour
1 T yeast 2 T sugar/ 1 T honey
1 t salt 2 T oil
Mix together 1 ½ C flour, yeast and salt. Then add warm water, sugar, honey and oil. Mix for 3 minutes on high. Then add: 1 C flour, mix just enough to mix in flour, then change to dough hook, and add ½ C flour. Mix with dough hook for 8 minutes on High. Let dough rest for 10 minutes. Roll out on greased cookie sheet. Spread with butter, garlic salt, and Parmesan cheese. Bake 8-10 minutes at 500o. Cut into sticks with pizza cutter and serve. (My kids love these with any kind of pasta or soup!) *There is a total of 3 cups flour, I do half wheat flour and half white flour.
Whole Wheat Brownies
2 C sugar 1 C white flour 1/2 C cocoa
1 C butter 1 C whole wheat flour 1 C chocolate chips
4 eggs 1/4 t salt 1 t vanilla
Mix sugar and butter together in mixing bowl. Add eggs and vanilla; beat together. Add flour and salt; mix well. Add cocoa and mix well. Stir in chocolate chips. Spread in greased 9x13 pan. Bake for 35 minutes at 350 o.
Whole Grain Waffles
9 C wheat flour 1 C brown sugar
1 C white flour 1/4 C white sugar
1 1/2 C quick oats 10 eggs (I use powdered eggs)
3/4 C other grain (corn meal, ground flax, wheat germ, etc) 1 C oil
3 T baking powder 7 C milk (I use powdered milk)
2 t salt 2 T vanilla
Mix together dry ingredients. If using powdered eggs/milk, mix powders in with dry ingredients. In separate bowl, mix liquids, including water if using powder eggs or milk. Mix dry and wet ingredients well. Can store batter in fridge for 5 days. Waffles freeze well when slightly undercooked.
Wheat Meat Substitute
2 C cracked wheat 4 C beef broth (or water with bullion)
Crack wheat in blender, 1 cup at a time. Run blender in short spurts until most of the grains appear broken. Sift off wheat flour with sieve. Cook cracked wheat and bullion water just as you cook rice. Boil, then reduce heat until liquid is absorbed about 20 minutes.
Can freeze the wheat meat substitute in small portions. To increase flavor, add it while browning ground beef. Replace half the hamburger with meat substitute in recipes such as taco meat, beef stroganoff, chili, lasagna, or any casserole with ground beef. Meat substitute adds fiber and vitamins while reducing fat and expense.
Chicken Salad with Wheat Berries
1 C cooked wheat berries 1 15 oz can crushed pineapple drained 1 C chopped celery
1 14 oz can of chicken 1/2 C mayonnaise salt and pepper to taste.
Combine all ingredients and serve on rolls or crackers.
Wheat Grass
Soak wheat kernels in water for 24 hours. Fill container (can be very shallow) with moistened potting soil. Spread a layer of soaked kernels on top of soil. Spray with water bottle (you want the wheat to stay moist!) Cover with saran wrap and place near window/light. Make sure the wheat doesn't dry out. I usually spray the wheat once or twice daily, depending on how hot it is. In 1-3 days you will see the wheat starting to send out roots. (GOOD SIGN) In another day it will start to sprout. If you are using for Easter baskets, you will want it to be very thick. The grass will continue to thicken each day. Give it about 10-14 days. My kids love giving it a haircut! Continue to spray with water daily once it sprouts you can remove plastic wrap, just make sure not to let the soil dry out!
Great Whole Wheat Bread
2 T yeast
1 T sugar
1 C very warm water
1/2 C dry milk 1 T tahini (ground sesame seed)
1/4 C oil 2 T lecithin powder or 1 T liquid lecithin
1/4 C honey 1 vitamin C tablet, crushed (1000 mg)
1/4 C molasses 4 C warm water
2 T salt 9 C whole wheat flour (about 6 1/2 C wheat berries)
1/2 C ground flax seed 2-3 C white flour
Combine yeast, sugar and 1 cup water to proof yeast. When bubbly, add the rest of the ingredients except white flour. Mix with dough hook for 2 minutes to develop gluten. Gradually add as much white flour as dough will absorb until no longer sticky. Knead at least 7 minutes. Turn into greased bowl, cover with towel, let rise until double. Punch down dough and shape into 4 loaves. Put into greased loaf pans. Let rise again. Bake at 375 o for 30 minutes. Cool on rack.
This recipe does well in a Bosch Mixer. Kitchen Aid mixer bowl is smaller, so recipe may need to be cut in half. You will need a heavy duty mixer for this recipe unless you have really, really strong arms! Enjoy!
OATMEAL
Instant Oatmeal Packets
3 C quick-oats salt Snack Size Zip Bags
Put 1 cup oats in blender/food processor. Blend on high until powdery. Set aside in a small bowl. Into each bag place 1/4 cup un-powdered oats, 2 tablespoons, powdered oats, and 1/8 teaspoon salt. To serve: Empty packet into a bowl. Add 3/4 cup boiling water. Stir and let stand for 2 minutes.
Variations: add to each packet:
Brown Sugar/Cinnamon Oatmeal - 1 T brown sugar and 1/4 t Cinnamon
Sweetened Oatmeal - 1 T sugar or 1 packet 'Equal'
Apple-Cinnamon Oatmeal - 1 T sugar, 1/4 t Cinnamon, 2 T chopped dried apples
Oatmeal w/ Raisins and Brown Sugar - 1 T brown sugar and 1 T raisins
Fruit and Cream Oatmeal - 1 T non-dairy coffee creamer and 2 T dried fruit
No Bake Chocolate Oatmeal Cookies
2 C sugar 1/2 C butter 1/2 C milk
1/3 C cocoa 1 t vanilla 4 C oats
In a large saucepan, combine sugar, butter, milk and cocoa. Bring to a boil and boil for 3 minutes, stirring frequently. Remove from heat. Stir in vanilla and oatmeal. Drop by spoonful onto wax paper. Let set until firm. Makes 3 dozen.
Granola
3 C oats 1 C slivered almonds 1 C cashews(or nuts of your choice)
3/4 C shredded sweet coconut 1/4 C plus 2 T brown sugar 1/4 C plus 2 T maple syrup
1/4 C vegetable oil 3/4 t salt 1 C raisins/craisins
Preheat oven to 250 o. In large bowl combine the oats, nuts and brown sugar. In a separate bowl, combine maple syrup, oil and salt. Combine both mixtures and pour onto 2 sheet pans. Cook for 50 minutes stirring every 15 to 120 minutes. Remove from oven and transfer to large bowl. Add raisins and mix. You can add other ingredients such as sesame seeds, sunflower seeds, pumpkin seeds etc. to suit your taste. Add before cooking.
Chocolate/Oatmeal Truffles
1/2 C melted butter 1 1/4 C chocolate powder (Nesquick) 1 1/4 C of blended oatmeal
Optional toppings: cocoa powder, sprinkles, crushed nuts, powdered sugar, chocolate chips
Mix all ingredients in a big bowl (you may need to use your hands). Roll into little balls with your hands. Place topping of your choice in a shallow bowl, and roll truffle until completely coated. Refrigerate. To use chocolate chips: melt chips in microwave and coat the truffle, place on wax paper to dry. Refrigerate.
Milk
Sweetened Condensed Milk
1 cup dry milk 3/4 cup sugar 1/2 cup warm water
Mix dry milk and sugar and add water. Set in pan of hot water (try using a double boiler) stirring until sugar is dissolved. This amount is equal to one can sweetened condensed milk.
Condensed Cream Soup
2 C powdered milk 3/4 C cornstarch 1/4 C instant chicken bullion or 12 cubes crushed in blender
2 T dried onion flakes 1 t basil 1/4 t thyme 1/2 t pepper
Combine all ingredients mixing well. Store in airtight container until ready to use. Equivalent to 9 cans of "cream of soup." To substitute for 1 can of condensed soup, combine 1/3 cup of dry mix with 1 1/4 cup cold water. Cook and stir until thickened. Add to casserole as you would a canned product. To make cream of mushroom soup, add a 4 oz can of mushroom, undrained, as part of the liquid.
Yogurt
Common one quart yogurt makers make wonderful, mild yogurt that is just like store bought plain, nonfat yogurt. Recipe: Whisk 1 cup powdered milk into 1 quart of water right in the yogurt maker container. Gently stir in1/4 -1/2 cup store bought plain nonfat yogurt. This "starter" provides the active cultures. In 6-10 hours, you have perfect yogurt! This yogurt serves as the starter for the next batch. Simple, cheap, versatile, healthy (provides probiotics for digestive health and 50% more calcium than plain milk), and helps rotate powdered milk.
Uses for yogurt:
Smoothies of any kind
Replaces part or all of fat in cornbread, muffins, quick breads, biscuits, scones, ranch salad dressing, homemade mac and cheese, white sauces, or mix with maple syrup for dipping pancakes and waffles
Can replace up to 1/2 the fat in cookies
Top hot or cold cereals with yogurt with or instead of milk for a creamy zing
Eat yogurt while still warm like a custard
Add jam or fresh fruit with sugar / honey instead of store-bought yogurts (lots less sugar and totally nonfat)
Rehydrate cannery apples with raisins & add cinnamon & sugar
Frozen yogurt (see 7 recipes on www.susanscookingclass.com - click "Frozen Yogurt Recipes to Try")
Add melted peanut butter and a little sugar, drizzle with chocolate sauce and peanuts for a "sundae"
Basic Fruit and Yogurt Smoothie
2-3 C fruit 2 C plain yogurt 1/2 C fruit juice 1 C ice
Combine all the ingredients in a blender. Process on high until the ice is completely crushed and the drink is smooth and creamy. Makes about 5 cups. Depending on the fruit, smoothie may be a bit tart, sweeten to taste.
No Crumb Cornbread
1/4 C canola oil 3/4 C plain, nonfat yogurt 1 1/2 C sugar
4 eggs 2 C yellow cornmeal (ground from popcorn) 3 C flour
4 t baking powder 1 t salt 3 C milk
For this recipe powdered milk and eggs were used, also homemade yogurt. Cream butter and sugar. Add eggs (egg powder and water at same time) and cornmeal. In another bowl mix remaining dry ingredients including 3/4 cup powdered milk. Alternate dry mix and 3 cups liquid (milk or water if powdered milk was added to dry ingredients.) Mix well. Grease 9x13 pan and place in preheated 375 o degree oven. Bake for 45 minutes.
Cornmeal is ground up popcorn purchased from Sams Club in a 50 pound bag. It costs about $10 or $11. Can freeze individual servings of cornbread.
Beans
Black Bean Salsa
1 1/2 C cooked black beans, drained OR 1-15 oz can black beans, rinsed and drained
1 C chopped tomato 1 C chopped sweet yellow peppers 1/2 C chopped cilantro
1/2 C chopped green onions 1 jalapeno pepper, minced 3 T lime juice
1 T olive oil 1 T red wine vinegar 2 cloves garlic, minced
1 t salt 1/2 t cumin
If cooking dry black beans, salt cooking water. Chop and mix all ingredients. Better after flavors blend for 30 minutes. Serve with chips. It's colorful and delicious!
Quick Refried Beans
3/4 C pinto bean flour (pinto beans can be ground in most wheat grinders)
2 1/2 C water 1 t salt 1 t Ham bouillon or base
1/4 t cumin 1/2 t chili powder
Bring water, salt and bullion to a boil in a small saucepan. Whisk in the bean flour and seasonings. Cook while stirring over medium heat for a minute or until mixture thickens. Reduce heat to low, cover and cook 5 minutes. Add picante sauce to taste. Mixture thickens as it cools.
3/4 C pinto bean flour (pinto beans can be ground in most wheat grinders)
2 1/2 C water 1 t salt 1 t Ham bouillon or base
1/4 t cumin 1/2 t chili powder
Bring water, salt and bullion to a boil in a small saucepan. Whisk in the bean flour and seasonings. Cook while stirring over medium heat for a minute or until mixture thickens. Reduce heat to low, cover and cook 5 minutes. Add picante sauce to taste. Mixture thickens as it cools.
Black Refried Beans
2 C dried black beans 1 chopped onion (divided) 4 bouillon cubes
2 slices uncooked bacon (opt)
(additional items for the 2nd method of preparing refried beans: tomatoes, green bell pepper.)
Put beans in crock pot. Cover beans with about 5 inches of water. Add onion, bouillon and bacon. Cook until the beans are very soft. Mash beans with a fork or in the blender. In a frying pan add oil to generously cover bottom of pan, sauté remaining onion until brown. Discard onion. Add desired amount of beans (freeze leftovers). Cook well.
2nd Method:
Don't mash beans and add them to the hot oil as above and then add fresh chopped tomatoes and fresh chopped green bell pepper. Cook for 30 minutes. Serve as a side or in a burrito.
Beans may also be eaten as a soup. (Before they are mashed)
2 C dried black beans 1 chopped onion (divided) 4 bouillon cubes
2 slices uncooked bacon (opt)
(additional items for the 2nd method of preparing refried beans: tomatoes, green bell pepper.)
Put beans in crock pot. Cover beans with about 5 inches of water. Add onion, bouillon and bacon. Cook until the beans are very soft. Mash beans with a fork or in the blender. In a frying pan add oil to generously cover bottom of pan, sauté remaining onion until brown. Discard onion. Add desired amount of beans (freeze leftovers). Cook well.
2nd Method:
Don't mash beans and add them to the hot oil as above and then add fresh chopped tomatoes and fresh chopped green bell pepper. Cook for 30 minutes. Serve as a side or in a burrito.
Beans may also be eaten as a soup. (Before they are mashed)
Refried Beans with Chorizo
1 LB pinto beans 8 C water (to cook beans) 12 oz chorizo (Mexican sausage) remove casings
1 T salt 2 T corn oil (Mazola)
Rinse beans in water and remove any small stones, dirt, or bad beans. Soak beans by submerging them in water overnight in any container. Drain and dispose of the water. Cook beans in fresh water:
Pressure Cooker Method: Put beans into a 4 quart pressure cooker with a 15 LB weight. Fill up the pressure cooker with water, up to the line that indicates the capacity for the pot (2 qts in common cookers). Cook for 30-35 minutes - until the beans are soft and the skins are barely breaking open.
Regular Method: Put beans into a pot and cover beans with at least 3 inches of water - about 3 quarts for 2 1/2 cups of dry beans. Bring to a boil and then lower heat to simmer, covered, for about 2 1/2 hours. The cooking time will vary depending on the batch of beans you have. The beans are done when they are soft and the skin is just beginning to break open.
Strain the beans from the cooking water. Add the oil to a wide, sturdy (not a flimsy stick-free lining) frying pan on medium heat. Add the Chorizo and break it into small pieces so that you can extend it over the pan while stirring it for about five minutes. Add the strained beans. Using a potato masher, mash the beans in the pan while you are cooking them, until they are a rough puree. Add some of the juice or cooking water of the beans if necessary to keep the fried beans from getting too dried out and bring to a boil. Add salt to taste. After the mashing is done, keep simmering on low heat for five minutes or until thoroughly cooked without drying the beans too much.
1 LB pinto beans 8 C water (to cook beans) 12 oz chorizo (Mexican sausage) remove casings
1 T salt 2 T corn oil (Mazola)
Rinse beans in water and remove any small stones, dirt, or bad beans. Soak beans by submerging them in water overnight in any container. Drain and dispose of the water. Cook beans in fresh water:
Pressure Cooker Method: Put beans into a 4 quart pressure cooker with a 15 LB weight. Fill up the pressure cooker with water, up to the line that indicates the capacity for the pot (2 qts in common cookers). Cook for 30-35 minutes - until the beans are soft and the skins are barely breaking open.
Regular Method: Put beans into a pot and cover beans with at least 3 inches of water - about 3 quarts for 2 1/2 cups of dry beans. Bring to a boil and then lower heat to simmer, covered, for about 2 1/2 hours. The cooking time will vary depending on the batch of beans you have. The beans are done when they are soft and the skin is just beginning to break open.
Strain the beans from the cooking water. Add the oil to a wide, sturdy (not a flimsy stick-free lining) frying pan on medium heat. Add the Chorizo and break it into small pieces so that you can extend it over the pan while stirring it for about five minutes. Add the strained beans. Using a potato masher, mash the beans in the pan while you are cooking them, until they are a rough puree. Add some of the juice or cooking water of the beans if necessary to keep the fried beans from getting too dried out and bring to a boil. Add salt to taste. After the mashing is done, keep simmering on low heat for five minutes or until thoroughly cooked without drying the beans too much.
Aztec Chicken
4 C cooked black beans 2-4 chicken breasts 2-3 C salsa
1-4oz can green chilies (optional) 1 1/2 C frozen corn 8 oz cream cheese
Place raw chicken breasts in crock pot. Cover with salsa and green chilies. Cook 3 hours or until chicken begins to fall apart. Stir in beans and cook 30 min. Add corn and cream cheese. Heat through. Serve with tortilla chips or over rice. Makes a great bean dip or use in taco salad. This recipe freezes well. Freeze before adding cream cheese.
Black Bean and Rice Filling for Burritos
2 C dried black beans 2 C rice 1 sm onion(chopped)
2 T oil 1 t salt 3 T chipotle seasoning
Wash and sort black beans. Put in large Dutch Oven and cover with water and bring to boil. Cook for 2 minutes. Remove from heat cover pot with lid and let stand for one hour. Return to heat and simmer for 3 hours or until beans are soft. Cook rice and add chipotle seasoning just before rice is done cooking. Sauté onion in oil until tender. Combine beans, onions and rice and salt. Serve on warm tortillas or as a side dish.
4 C cooked black beans 2-4 chicken breasts 2-3 C salsa
1-4oz can green chilies (optional) 1 1/2 C frozen corn 8 oz cream cheese
Place raw chicken breasts in crock pot. Cover with salsa and green chilies. Cook 3 hours or until chicken begins to fall apart. Stir in beans and cook 30 min. Add corn and cream cheese. Heat through. Serve with tortilla chips or over rice. Makes a great bean dip or use in taco salad. This recipe freezes well. Freeze before adding cream cheese.
Black Bean and Rice Filling for Burritos
2 C dried black beans 2 C rice 1 sm onion(chopped)
2 T oil 1 t salt 3 T chipotle seasoning
Wash and sort black beans. Put in large Dutch Oven and cover with water and bring to boil. Cook for 2 minutes. Remove from heat cover pot with lid and let stand for one hour. Return to heat and simmer for 3 hours or until beans are soft. Cook rice and add chipotle seasoning just before rice is done cooking. Sauté onion in oil until tender. Combine beans, onions and rice and salt. Serve on warm tortillas or as a side dish.
Bean Oat Muffins
1 C cooked white or pinto beans 3/4 C milk 1 egg
1/4 C oil 1/2 C honey or sugar 1/2 t vanilla
1 C flour 3/4 C quick oats 1/2 t baking soda
1/2 t cinnamon 1/2 C chopped apples or raisins
Puree beans with milk in a blender until smooth. Pour into a bowl and beat in egg, oil, honey/sugar, and vanilla. Add in the dry ingredients, mixing until just moistened. Stir in apples or raisins. Fill paper-lined muffin cups about 3/4 full. Bake for 20 minutes at 375 o.
1 C cooked white or pinto beans 3/4 C milk 1 egg
1/4 C oil 1/2 C honey or sugar 1/2 t vanilla
1 C flour 3/4 C quick oats 1/2 t baking soda
1/2 t cinnamon 1/2 C chopped apples or raisins
Puree beans with milk in a blender until smooth. Pour into a bowl and beat in egg, oil, honey/sugar, and vanilla. Add in the dry ingredients, mixing until just moistened. Stir in apples or raisins. Fill paper-lined muffin cups about 3/4 full. Bake for 20 minutes at 375 o.
www.providentliving.org - link on lds.org, click on Home and Family
Order form for Cannery for bulk foods and canning supplies (#10 cans and Mylar pouches)
Interactive Food Calculator for figuring how much food storage you need (click on Longer-Term Supply, then click on Product Recommendations)
Info on storing in PETE bottles, plastic buckets and using oxygen absorbers (click on Longer-Term Supply, then click on Packaging Recommendations).
Info on 3 Month Short Term Food Storage, Water Storage, and Financial Reserves
San Antonio Cannery (210)520-1122 Sister Johnson - ejworks39@yahoo.com
Emergency Essentials (Wheat Grinders/Food Storage Items / Emergency Prep Items /Group Specials) www.beprepared.com (800)993-1863
Walton Feed (Wheat Grinders/Food Storage Items / Emergency Prep Items)
www.waltonfeed.com (80)847-0465 135 North 10th PO Box 307, Montpelier, ID 83254
Bosch Kitchen Store (Wheat Grinders/Mixers/Recipes/Kitchen and Food Items)
www.spoilthecook.com (800)584-9943 in Orem, UT
www.blendtec.com Orem, UT (Wheat Grinders (Cannery has on display)
Industrial Container & Supply Co www.industrialcontainer.com (1 gallon & 2 quart clear PETE bottles & caps)
www.susanscookingclass.com (Tons of healthy recipes, many using food storage)
www.allrecipes.com (type in one ingredient, i.e. beans, and get multiple recipes)
www.amazon.com is a good place to buy a yogurt maker, watch for deals for free shipping
Yogurt Maker – Sultan is a good 1 Quart Yogurt Maker Coffee Grinders work great for grinding flax seed (too oily for wheat grinders) $10-$15 at Wal-Mart or HEB
Emily Peterson and Christa Wells * Vista Ridge Ward Emergency Prep Specialists * 2/23/08
