April 2016 Emergency Preparedness - More Basic Wheat Recipes and White Flour Recipes

Unleavened Bread Sticks

4 1/2 cups whole wheat flour                          1 1/2 cups water

1 Tablespoon Salt                                            1/4 cup dry milk

1/2 cup shortening, melted                              1/4 cup sugar

Combine 4 cups of the flour, salt, sugar, and dry mild.  Add melted shortening and water to dry ingredients.  Knead dough 5 – 10 minutes.  Use the remaining flour, if dough is stick.  Let rest 5 minutes, Roll into sticks 1/2" by 6” and set on greased baking sheet.  Let sit 1 hour.  Bake about 20 minutes at 375°.

Noodles/Wheat Crisps

1/2 Cup whole wheat flour                             1/4 teaspoon salt

1/2 cup white flour                                          1/2 cup water

Combine all dry ingredients together.  Stir in water.  Knead ball of dough several minutes.  Set aside to rest 30 minutes for noodles.

Noodles:  Divide dough into two pieces.  Roll each piece as thin as possible on floured surface.  Cut into desired noodle size.  Bring 3 cups water and 1 teaspoon salt to a boil.  Drop in cut noodles and stir.  Cook uncovered 7 to 10 minutes.

Wheat Crisps:  Add 1 teaspoon oil when adding water.  Roll dough into rectangle and cut into 1” x 3” strips.  Deep-fry in hot oil, turning when they start to puff or begin to brown.  Turn to lightly brown other side.  Remove from oil.  Sprinkle with cinnamon-sugar mixture for a sweet treat.

Crunchy Wheat Crackers

1 3/4 cups whole wheat flour                          1/3 cup oil

1 1/2 cups white flour                                     1 cup water

3/4 teaspoon salt

Combine flours and salt.  Briskly stir oil and water together.  Mix dry and wet ingredients till moistened.  Knead as little as possible to make a smooth dough.  Roll out very thin on ungreased cookie sheet.  Cut into desired cracker size.  Bake about 20 minutes at 350°.  Store in air-tight container when cool and crisp.

Tasty Wheat Wafers

3/4 cup whole wheat flour                              1 1/2 tablespoons sugar

2/3 cup white flour                                          2 1/2 tablespoons oil

1/4 teaspoon salt, rounded not level               1/2 cup water

1 1/2 tablespoons dry milk

Combine dry ingredients.  Stir in oil and water.  Let sit 2 minutes.  Knead dough 1 minute on a lightly floured surface.  Roll dough very thing into rectangle on ungreased baking sheet.  Cut into cracker-size pieces.  Bake 15 to 20 minutes at 350° until lightly browned.

White Flour Recipes

Unleavened Pancakes

1 cup flour                                                       1 tablespoon sugar

1 tablespoon dry milk                                     1 tablespoon oil

1/2 teaspoon salt                                             1 cup water

Combine in order listed (column one then column two).  Cook on griddle or waffle iron.  For waffles add 1 more tablespoon of oil.

Brown Gravy/Roux

2 Tablespoons fat                                            2 tablespoons flour

1 cup water                                                     1/4 teaspoon salt

In a skillet over medium heat, brown flour in oil (3 – 5 minute).  Add salt and cold water, stirring with a fork or whisk to prevent lumps.  Cook until smooth and thick, stirring constantly.  Makes 1 cup.

NOTE: The color of the browned flour will vary the flavor of the gravy.  Bouillon, or vegetable stock can be used for liquid.

Blond Pudding/Pie Filling

2 cups water                                                    1/8 teaspoon salt

1/2 cup dry milk                                              2 tablespoons sugar

1 1/2 tablespoons flour                                    1 teaspoon oil

Put water in blender and add dry milk, sugar, flour and salt while it is running.  Pour milk mixture into pan and cook over medium heat stirring constantly until thickened.  Add oil.

NOTE:  For pie filling increase the amount of flour.

About Flour

Whole Wheat flour (Graham Flour) is ground from the entire kernel containing the bran, germ and endosperm.  Bran in whole wheat flour reduces gluten development.  Baked products made from whole wheat flour tend to be heaver and denser than those made from white flour.

Whole grain flours are not refined and retain all their nutrients.  Flours labeled as “wheat” instead of “whole wheat” are refined.

White flour is refined whole wheat flour, ground only from the endosperm.  Because it contains neither the bran nor the germ, it has less fiber per cup (3.4) grams than whole wheat (15 grams) flour.

The refining process strips away the fiber-rich bran and the germ which contains valuable vitamins and minerals.  To replace these nutrients, flour is enriched by the addition of vitamins and minerals.

Bleached:  Refers to flour that has been treated with chlorine to whiten and improve its baking qualities.  The chlorine evaporates, does not destroy the nutrients, but does reduce the risk of spoilage or contaminations.  No harmful chemical residues remain.  It is a process which speeds up the natural lightening and maturing of flour.

Unbleached: Is aged and naturally bleached by oxygen in the air.  It is more golden in color and may or may not have the consistency in baking qualities that bleached flour does.

Enriched:  Is flour that has been supplemented with iron and 4 B-vitamins (thiamine, niacin, riboflavin and folic acid) in amounts equal to what was removed.  There is no change in taste, color, texture, baking quality, or caloric value.

March 2016 Emergency Preparedness - How to Grow Sprouts and More Recipes using Wheat

How to Grow Sprouts

Place 1 to 2 Tablespoons of seeds into a 1 quart jar. 

Cover seeds with tepid water. Tepid water will not feel hot, warm, or cold on the inside of your wrist.

Cover jar with a porous fabric.  A layer of nylon from pantyhose stretched tight over the jar opening and secured with a small elastic band works good. Make sure the nylon is stretched tight or the water will not drain.  I like using the wide mouth jars best.

 Let seeds soak for 8 to 12 hour.

Drain and rinse with tepid water.  Drain again. Lay the jar on its side and shake the jar enough to spread the seeds out.

Lay the jar on its side and cover with a towel, leaving the jar opening uncovered so air can circulate.  Sprouts need to grow in the dark.  You can place yours jars in a cupboard if desired.

Rinse and drain the seeds twice a day with tepid water for 5 to 7 days or until the first set of leaves appear.  When the leaves appear leave the jar uncovered for one day so the leaves can turn green.

Rinse and drain one more time.  Store sprouts in the refrigerator for up to one week.

Rinse and drain the sprouts that are stored in the refrigerator every day or two.

For more detailed instructions and pictures go to:

http://simplifyitexemplifyit.blogspot.com/2014/03/how-to-grow-sprouts.html

Taken from http://www.isga-sprouts.org/nutritio.htm

Alfalfa

Contain significant dietary sources of phytoestrogens connected with prevention of menopausal symptoms, osteoporosis, cancer and heart disease.

Broccoli

Have a mildly peppery flavor.  They are also high in the cancer fighting compound, sulforaphane.

Lentil

Are 26% protein.  They can be cooked or eaten raw.

Radish

Have 29 times more vitamin C than milk and 4 times the vitamin A.  There spicy sprouts have 10 times more calcium than a potato and contain more vitamin C than pineapple.

Red Clover

Contain the most significant dietary sources of isoflavones of any sprout variety.  Isoflavones have been proven to have powerful anti-cancer properties.

Sunflower

A rich source of lecithin and vitamin D.  It is known for its crispness and nutty flavor.  It breaks down fatty acids into an easily digestible, water soluble form.

Mustard

Characterized by their tiny, spicy leaves.  They are delicate, but very spicy.

Onion

Distinct onion flavor without the tears or waste.  26% protein and a good source of vitamins A, C, and D.

Mung Bean

A good source of protein, fiber, and vitamin C.

Note:  Mung Beans will not grow thick and tall like the ones you buy in the store.  The ones you buy are grown under pressure.

More Wheat Recipes

Hot Toasted Wheat Drink

Toast whole wheat kernels in a 300° oven until dark brown, about 30 minutes.  Stir often.  Do not let burn.  Cool. Whirl in a blender until powdered.  Use 2 scant teaspoons powder to one cup boiling water.  Allow to steep. Strain.  Sweeten if desired.

Try adding various toasted and ground grains for variety.

Wheat Breakfast Porridge

Bring 4 1/2 cups of water to a boil.

In a bowl mix:

1 cup cold water                     1 cup wheat, ground

1/2 teaspoon salt                     1 Tablespoon oil

Add contents of bowl to boiling water.  Stir constantly while thickening to prevent lumps. When thick reduce heat and cook 15 to 20 minutes.

After cooking add:

6 Tablespoons dry milk           1/4 cup sugar

Serve warm.

Sweet Wheat Pudding

1 cup wheat                             1 Tablespoon oil

5 cups water, divided             1/2 cup sugar

1/2 teaspoon salt                     1/2 cup dry milk

Rinse wheat and soak covered 6 hours or overnight in 4 cups water.  After soaking, add salt and oil and bring to a boil.  Lower heat and simmer about 45 minutes or until soft.  Mix milk and sugar together with 1 cup water and stir into wheat.  Cook, stirring constantly, about 5 minutes.  For creamier pudding use cracked wheat in place of whole wheat and/or thicken by adding 2-3 teaspoons white flour with the sugar and milk.  Serve warm or cold.

Whole Wheat Crackers

1 Cup whole wheat flour        2 Tablespoons Shortening

3/4 teaspoon salt                     1 Cup water

Mix flour and salt together.  Cut in shortening. Stir in water until mixture is smooth and runny. Pour onto a very lightly greased cookie sheet with sides.  Spread thin.  Bake 3-5 minutes at 375°.  Remove from oven, cut to size and shape desired.  Return to oven and bake 3-5 minutes longer.  Set aside to cool and dry out.

Whole Wheat Tortillas

4 cups whole wheat flour        1/4 cup oil

1 1/4 teaspoons salt                 1 cup warm water

Combine dry ingredients in a bowl.  Stir in oil and water.  Add more water if needed.  Knead 5 minutes.  Dough should be stiff.  Let rest 30 minutes.  Make into 1 1/2" Balls.  Roll each ball into a thin circle.  Bake on an ungreased medium-hot griddle until dough bubbles and is flecked with brown spots.  Flip and cook other side.  Keep rolled tortillas under a barely moist towel so they don’t dry out while waiting to be cooked.

Sprouted Wheat

Sprout wheat the same as any other seeds.  Wheat sprouts are ready to use when the sprout is about 1/2 the length of the wheat kernel.  Add sprouted wheat to salads and bread dough.