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RECIPES USING GRAINS

Whole Wheat Pie Crust

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Makes 1 - 9" crust

In a large bowl combine:

2 cups whole wheat flour

1/2 cup vegetable oil

Mix until a moist but crumbly consistency is achieved. If necessary, add water to achieve the desired consistency. Use your hands to form a ball with the dough and place it into the middle of the pie form. Press down the dough towards and up the edges of the form. Trim any overhanging dough with a knife and use it to patch up any thin spots. Either prebake or fill with whatever ingredients your recipe calls for.

 

Roasted Wheat Berries (from Ethiopia)

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Heat a small amount of oil in skillet. Add wheat berries (whole wheat) and pop like popcorn. They don’t actually pop, but will puff up. Serve hot with salt.

 

Sage and Herb Whole Wheat Stuffing

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12 slices stale whole wheat bread

1 medium onion, finely chopped

1 cup finely chopped celery (include leaves)

1 tsp dried sage

3/4 tsp dried thyme

3/4 tsp dried marjoram

1/4 tsp ground black pepper

2 egg whites, lightly beaten (optional)

2/3 cup chicken broth or Butter Buds liquid

Take 8 of the 12 slices of bread and tear them into small pieces. Place the pieces in a food processor or blender and process into coarse crumbs. Measure the crumbs. There should be 4 cups. (Adjust the amount if necessary.) Place the bread crumbs and cubes in a large bowl, and add all of the remaining ingredients except for the chicken broth. Toss to mix well. Slowly add the broth as you continue tossing. Coat a 2-quart casserole dish with nonstick cooking spray. loosely spoon the stuffing into the dish, and bake uncovered at 325 degrees for 45 minutes to an hour, or until heated through and lightly browned on top. Serve hot. -- Makes 12 Servings SERVING SIZE: 1/2 cup

PER SERVING: 92 Calories, 1 g Fat, 2.5 g Fiber, 0 mg Cholesterol, 3.7 g Protein, 205 mg Sodium

VARIATION: For a change of pace, add one of the following ingredients to your whole wheat stuffing: 1 cup peeled chopped roasted chestnuts; 1 can (8 ounces) chopped mushrooms, drained, or 1 1/2 cups chopped fresh mushrooms, sautéed in 1 tbsp of chicken broth.

 

Wheat Sprout Meatballs

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2 c. wheat sprouts

1 medium onion

1 tsp. salt

2 Tbs. oil

2 eggs, beaten

2 c. bread crumbs

Grind bread crumbs. Put sprouts and onion through food grinder, using fine disc. Add salt, oil, and beaten eggs. Shape into

balls and brown in oil in frying pan until brown and heated through.

 

Whole Wheat Pancakes (with Dried Eggs)

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2 c. wheat flour

2 tsp. baking powder

4 Tbs. sugar

5 Tbs. dried whole egg

6 Tbs. dried milk

1/2 tsp. salt

2 c. + 5 Tbs. water

4 Tbs. oil

Sift dry ingredients. Add water and oil, stir until moist. Cook on a griddle or pan at medium heat. Serve with your favorite topping.

 

Ground Wheat Breakfast Cereal

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Bring to a boil:

3 c. water

Combine separately and add:

1 c. cold water

1 c. ground wheat

2 tsp. Salt

Stir constantly while thickening to prevent lumps. Reduce heat and cook 15 to 20 minutes. Serve with milk and sugar, honey or molasses.

 

Wheat Chili

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3 cups water

3 Tbsp. beef broth

1 1/2 cup whole wheat

1 onion, chopped

1 cup tomato sauce 1 tsp. chili powder

1/2 Tbsp. brown sugar

1 bay leaf

1/2 tsp. sweet basil

1/2 tsp. ground cumin

Place all ingredients in crockpot and cook on high for 6-8 hours

 

Whole Wheat Sweet Porridge

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Thick, sweet and satisfying, this whole wheat porridge was easy for our ancestors to whip up whether at home or on the road. It makes a delicious and nourishing breakfast, a comforting snack on a winter's night, or even a dessert at the end of a light meal.

1 lb. wheatberries

3 cups water

2 cups milk

1/2 cup raisins

1/2 cup almonds or walnuts

cinnamon, honey

Rinse the whole wheat and bring to a boil with the water. Cover pot, lower heat to a simmer and cook 1/2 hour. Add the milk, raisins and nuts. Continue to cook till the wheat is crunchy-tender, about 30 minutes, depending on size and age of wheat. Prepare little dishes of cinnamon and honey for setting on the table. Pour the wheat porridge into a casserole dish, or spoon it into separate bowls, and serve. Let guests add their own ground cinnamon and honey to taste.

Serves 4-6 (breakfast or dessert)

 

Whole Wheat Noodles

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2 c. freshly ground wheat berries

6 eggs

1 tsp. salt

1 tsp. vegetable oil

boiling broth or water

In a large bowl place the eggs and beat thoroughly. Add salt, oil and freshly ground flour. Mix well. Place flour mixture on a floured board. Place wax paper over flour mixture. Roll out dough to 1/8" thickness. With pastry cutter or sharp knife cut dough into long strips. Place strips in boiling broth or water for 5 to 7 minutes or until done.

 

Whole Wheat Bread

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INGREDIENTS

3 cups hot water

2 Tbs. yeast

1/4 cup oil

1/4 cup honey

1/4 cup applesauce

1 Tbs. gluten flour

1 Tbs. salt

6-7 cups whole wheat flour

Mix first 6 ingredients (speed 2) plus about 3-4 cups of the flour. Add remaining flour a little at a time just until dough pulls away from sides of bowl. Let mixer knead dough for about 5-10 minutes. Remove dough from bowl and shape into loaves. Let the loaves rise in warm oven (150 degrees) until just over the tops of the pans (about 15-20 minutes). Bake at 350 degrees for 35 minutes.

 

Biscuit Mix

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Number of Servings: 48

INGREDIENTS

6 cup(s) flour, all-purpose

3 tbs. baking powder

1 tbs. salt

1 cup(s) shortening

1) Sift dry ingredients together.

2) Cut in shortening.

3) Blend until mixture is the consistency of fine bread crumbs.

4) Store in airtight container in cool, dry place up to 4 months.

5) Use as any baking mix according to package directions to make biscuits, dumplings, pancakes, etc.

6) (Makes about 7 cups of mix.)

 

HEALTHY CORNBREAD

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3/4 c Corn meal

1 c Whole wheat flour

4 t Baking powder

3/4 t Salt

1/4 c Honey (or use molasses!)

2 T Applesauce

3/4 c Soy milk, milk or water

1 Egg (or 1/4 cup egg Substitute) beaten

1/2 c Water *

Sift together corn meal, flour, baking powder and salt. Add remaining ingredients; mix well with a spoon. Pour into a 9" round teflon baking dish (or spray a 9" round glass baking dish with "oil & flour" non-stick spray). Bake at 350 degrees for 25 minutes, or until golden brown.

 

WHOLE WHEAT BROWNIES

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3/4 C. vegetable oil or melted shortening

2 C. sugar

4 eggs

1 C. applesauce

2 tsp vanilla

2 C. whole wheat flour

1 tsp baking powder

1/2 tsp salt

1/2 tsp baking soda

1/2 C. cocoa

Cream oil or shortening and sugar. Add eggs, applesauce, and vanilla. In a separate bowl, combine flour, baking powder, salt, baking soda, and cocoa. Grease 13X 9 pan and pour in batter. Bake at 350 for 35-40 minutes. You can add chocolate chunks, fruit, or nuts for variety. NOTE: If you have a grain mill, grind your wheat on the finest setting. They are more like a cake than a brownie, but are still good.

Frosting:

1/2 C. melted margarine

2 T cocoa

2 C. powdered sugar

1 tsp vanilla

Mix with milk to spreading consistency.

 

Quick Fried Rice

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1 Tbs. Vegetable oil

2 eggs, beaten

1 pkg. (6.1 oz) RICE-A-RONI With 1/3 Less Salt Fried Rice

˝ tsp. Ground ginger

2 cups cooked pork or ham, cut into short thin strips

1 cup sliced mushrooms

3 green onions, cut into ˝-inch slices

In large skillet, heat oil over medium heat. Add eggs. Cook without stirring, 2 minutes or until eggs are set. Loosen eggs from pan with spatula; slide onto plate. Cut egg mixture into short thin strips. Set aside; keep warm. In same skillet, prepare Rice-A-Roni Mix as package directs, adding ginger with water and contents of seasoning packet. Bring to a boil over high heat. Cover; reduce heat. Simmer 15 minutes. Stir egg mixture, pork, mushrooms and onions into rice during last 5 minutes of cooking – 4 servings.

 

Cream of Wheat or Oatmeal Breakfast Cereal

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2 cups freshly ground whole wheat berries or oat groats

3 cups water

Place water in saucepan. Add flaked wheat or rolled oats. Bring to rolling boil. Reduce heat. Simmer for 2 minutes.

Remove from heat and let stand 5 minutes.

 

Old Fashion Corn Bread

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2 eggs

2 c. freshly ground corn

2 cups milk, about (to form a batter)

3/4 c. ground wheat berries

2 level Tbs. sugar

4 level tsp. baking powder

Grind corn kernels according to directions. Beat the eggs well, add the milk and sugar, mix well the flour and baking powder with corn meal to form a soft batter. You may need to add additional cornmeal from the recipe to get the right mixture. Bake in shallow, well-greased pan in a moderate oven (approximately 350 F. degrees) about half an hour.

 

Fresh Homemade Cold Cereals

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2 c. flaked wheat berries

2 c. flaked rye berries

2 c. rolled oat groats

1 c. flaked barley

Preheat oven to 300 degrees F. Mix grains thoroughly. Spread freshly flaked grains evenly on a baking sheet. Bake for 15 minutes stirring twice. Remove from oven and cool. Store in a container.

 

Whole Wheat Noodles

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2 c. freshly ground wheat berries

6 eggs

1 tsp. salt

1 tsp. vegetable oil

boiling broth or water

In a large bowl, place the eggs and beat thoroughly. Add salt, oil and freshly ground flour. Mix well. Place flour mixture on a floured board. Place wax paper over flour mixture. Roll out dough to 1/8" thickness. With pastry cutter or sharp knife cut dough into long strips. Place strips in boiling broth or water for 5 - 7 minutes or until done.

 

Wheat in a Thermos

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˝ cup wheat kernels

1 qt. Boiling water

Place wheat in thermos and pour water to fill thermos. Screw on lid. Sit 2 hours or overnight. Strain.

Serve with honey or sugar as breakfast cereal.

 

Whole Wheat Bread (in Breadmaker)

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1 3/4 cups water

2 T. oil

1/4 cup sugar

2 T. applesauce

4 1/2 C. whole wheat flour

1 T. gluten flour

2 tsp. salt

2 1/2 tsp. yeast

Place all ingredients in bread pan in the order listed. Place pan in bread maker and close lid. Set bread to cook on Whole Wheat setting. Remove from pan when done.

 

Ash Cake (Pioneer Recipe)

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4 c. corn meal

1 Tbs. lard (shortening)

2 tsp. salt

boiling water

Scald meal in water. Add the salt and shortening. When mixture is cool, form into oblong cakes, adding more water if necessary. Wrap the cakes in cabbage leaves, or place one cabbage leaf under cakes and one over them, and cover them with hot ashes.

The Indians cooked Ash Bread by making a hold in the center of the ashes of a hot fire, raked down to the hearth, then placing the dough in the hole, let it crust and over with hot ashes and embers. Bake to suit taste.

 

Cereal Pancakes

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1 c. freshly rolled oat groats cooked

1 c. milk

2 eggs

1 c. wheat flour

3 level tsp. baking powder

2 level tsp. salt

Combine the flour, salt and baking powder. Add the eggs and cooked rolled oats. Beat well until smooth. Lightly oil frying pan or griddle. Spoon in pancakes, when bubbles form and break on pancakes, turn and brown other side.

 

Corn Chips

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1 c. yellow cornmeal

2/3 c. flour

1 tsp. salt

1 tsp. baking powder

2 Tbs. dry milk solids

1/2 c. water

1/4 c. oil

1/2 tsp. Worcestershire sauce

1/8 tsp. Tabasco sauce

paprika, garlic, onion, OR seasoned salt

Preheat oven to 350 degrees F. Combine dry ingredients in mixing bowl. In separate bowl, stir together liquids. Add liquids to dry mixture and stir with fork. Knead a little until smooth. Grease two cookie sheets (10 x 15 inches) and sprinkle each with cornmeal. Divide dough in half. Roll out each half directly onto cookie sheet with floured rolling pin, rolling dime-thin. Sprinkle lightly with paprika, garlic, onion, or seasoned salt. Run rolling pin over once more. Prick with fork. Cut in squares or triangles. Bake 10 minutes or until lightly browned. -- Makes 1/2 pound.

  

Corn Bread

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1/4 c. vegetable shortening, oil, OR drippings

1 c. Yellow corn meal

1 c. all-purpose flour

1 to 2 Tbs. sugar (optional)

1 Tbs. baking powder

1/2 tsp. salt (optional)

1 c. milk

1 egg, beaten

Heat oven to 425 degrees F. Heat vegetable shortening in 10-inch oven-proof skillet or 8 - or 9 - inch square baking pan in oven 3 minutes; tilt skillet to coat bottom evenly. Combine dry ingredients. Add milk and egg; mix until blended. Add melted shortening; mix well. Pour into hot skillet; bake 20 to 25 minutes or until wooden pick inserted in center comes out clean. -- Yield: 9 to 10 servings.

 

Cereal Recipe

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(This is a complete protein containing complex and simple carbohydrates and fats.)

Equal parts of the following:

Amaranth

Barley

Corn

Oats

Quinoa (more protein) or Millet (more sweetness)

Rice

Wheat

Almonds (or any other nut)

Sesame Seeds

Sunflower Seeds

If you can grind the grains, this will reduce the cooking time, if you are unable to do this just cook the cereal until the grains are done (about a half hour to forty five minutes)

Boil water (approximately double the amount of grain), stir in the grains (if you’re using ground meal whip with a wire whip or egg beater to prevent lumps). If the grains are ground you can turn off the heat and cover, the cereal will be ready to eat in 10 minutes. If you are using whole grains you’ll need to cook them longer. Sweeten to taste.

Hint: A good way to cook whole grains and save energy is to put boiling water and the grains in a thermos and leave overnight. In the morning you’ll have a fully cooked cereal.

 

Multi-Grain Granola

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2 c. flaked oat berries

2 c. flaked wheat berries

1/2 c. rye berries

1/2 c. barley berries

1/2 c. powdered milk

1/2 c. sunflower oil

1/2 c. honey

1/2 c. sunflower seeds

1/4 c. sesame seeds

1 c. raisins

2 c. dried banana chips

Place your oat, wheat, rye and barley berries in the flaker mill. On low heat mix together sunflower oil and honey. Stir until blended and easy to pour. Add to the flaked grain berries, powdered milk, oil and honey mixture. Mix well until all of the dry ingredients are coated. Bake according to directions above, adding sunflower and sesame seeds during the last 10 minutes. Remove from the oven, add raisins and banana chips.

 

Blender Wheat Pancakes

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

1 cup uncooked whole wheat

2 eggs

2 tablespoons oil

2 teaspoons baking powder

2 tablespoons honey or sugar

˝ teaspoon salt

Put milk and wheat in blender. Blend on highest speed for four or five minutes or until batter is smooth. Add and blend on low, eggs, oil, baking powder, honey, and salt. Bake on hot griddle.

Makes 6 to 8 pancakes

 

Wheat Thins

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2 c. whole wheat flour

2 Tbs. Wheat germ

1 tsp. Salt

1 tsp. Baking powder

2 Tbs. Brown sugar

2 Tbs. Dry milk solids

6 Tbs. Margarine

˝ c. water

1 Tbs. Molasses

paprika, garlic, onion, OR seasoned salt

Preheat oven to 350 degrees. Combine dry ingredients in mixing bowl. Cut in margarine with pastry blender. Combine separately water and molasses and stir into dough. Knead a little until smooth. Grease two cookie sheets and sprinkle each with cornmeal. Divide dough in half. Roll out half of dough directly onto cookie sheet with floured rolling pin, rolling dime-thin. Sprinkle lightly with paprika, garlic, onion, or seasoned salt. Run rolling pin over once more. Prick with fork. Cut in squares or triangles. Bake 10 min. or until lightly browned.

 

Home-made Muesli

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In a large bowl, mix the following:

* 6 cups rolled oats

* 1 cup toasted wheat germ

* 1 cup sunflower seeds

* 2 cups raisins

Optional additions:

* any chopped nuts

* any chopped dried fruit

Store the muesli in glass or plastic containers, and keep it

refrigerated.

For breakfast: at least 1/2 hour before you wish to eat

breakfast (and up to 12 hours before), mix the following

ingredients. These are one-serving amounts - and again, I

don't measure. You won't need to measure it after your

first time.

* 1/2 cup of the muesli mix

* about 1/2 cup of plain yogurt

* one or more fresh fruits - sliced banana, shredded apple,

any berries, chopped peaches, chopped plums - whatever you

can find in the line of fresh fruit (except I don't think

citrus fruit would go well here). Banana and apple are my

'staples' for this, I almost always have at least one of

them on hand.

Optional addition:

* freshly ground flax seed

Refrigerate it for at least 1/2 hour to allow the oats to

soften and the flavors to blend. You can make it at night

and refrigerate it until the next morning. Enjoy!

 

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