No Grinder? No Problem! Whole Wheat recipes that you can make even if you don t have a wheat grinder.

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1 No Grinder? No Problem! Whole Wheat recipes that you can make even if you don t have a wheat grinder. Thermos Wheat Bring 1 c. of wheat kernels, 2 c. water, and 1 t. salt to a boil in a medium saucepan. Pour into a heated stainless steel or glass-lined thermos bottle. Secure cap. Place bottle on side. In the morning, pour off any additional water, add butter and honey, and serve hot. Wheat Berries Add some of your plain dry wheat kernels to a pot of water. Bring it to a boil and cook for a few minutes. Then let simmer for about 45 minutes. Drain the wheat berries and stick them in a tupperware container in the fridge. These are delicious to add to yogurt or to use to replace some meat in recipes. You can also use it in place of brown rice in a lot of recipes. Popped Wheat Take 1 cup of your cooked wheat berries (see above) and add to a frying pan of pot with two tablespoons of oil in it. Cover with a lid and cook over a hot stove shaking the pan while it cooks. After about 4-5 minutes the kernels will be nice and toasted. Put the popped wheat on a paper towel to get the extra oil off, and sprinkle with your choice of seasonings. Try it with salt, seasoned salt, garlic, barbecue salt, onion salt, cinnamon and sugar or any combination you desire. These are delicious on salads as a topping, mixed with trail mix, or as toppings for a dessert or just as a healthy snack. Wheat Grass Most people have heard how healthy wheat grass is for you, but most people DON T know that you can make your own wheat grass at home for free with just a little bit of your food storage wheat. It looks so easy. Then you can snip bits off and add them to your fruit smoothies, or if you have a juicer you can use them in other healthy juice drinks. Cracked Wheat You can crack wheat in a blender or a coffee grinder. To do it in a blender you simply put in about 1/4-1/3 cups of wheat and pulse it until it looks like little cracked kernels. These kernels will cook much faster than regular wheat, and cook up in the same way that you cook rice on the stove or in the microwave. You can use cracked wheat to make hot cereal, add it into bread, or cook it up and use as a meat filler. Wheat Sprouts Making wheat sprouts is a different method than making wheat grass. You can sprout wheat just like any other vegetable seeds, legumes, or other grains. Most people like wheat sprouts to be very small, just barely sprouted. These are delicious to throw on salads or to add into your whole wheat bread for a little extra texture and flavor or toast them in a frying pan with a little oil for a nutty snack or addition to salads.

2 Blender Wheat Flour If you are cooking a recipe for something like pancakes or waffles, you can EASILY use your whole wheat kernels, mix the whole recipe in your blender, and pour it straight from there onto a griddle or waffle-maker. Just make sure to add the liquid for your recipe into the blender, then add in your wheat kernels and blend for about 5 minutes. Then add the rest of the ingredients. Try this technique with Blender Wheat Pancakes and Corn Cakes Recipes (below.) Blender Wheat Pancakes 1 Cup Milk (translation for powdered milk is 3 T. Milk and 1 C. Water) 1 Cup Wheat Kernels, whole & uncooked 2 Eggs (2 T. powdered eggs 1/4 C. Water) 2 tsp Baking Powder 1-1/2 tsp Salt 2 Tbs. Oil 2 Tbs. Honey or Sugar Put milk and wheat kernels in blender. Blend on highest speed for 4 or 5 minutes or until batter is smooth. Add eggs, oil, baking powder, salt and honey or sugar to above batter. Blend on low. Pour out batter into pancakes from the actual blender jar (only one thing to wash!) onto a hot greased or Pam prepared griddle or large frying pan. Cook; flipping pancakes when bubbles pop and create holes. Corn Cakes Ingredients: 1 1/4 cups whole wheat flour 1 1/2 cups buttermilk 1/3 cup cornmeal 1 egg 1/3 cup granulated sugar 1 tsp. baking powder 1 tsp. baking soda 1/4 cup vegetable oil 1/2 tsp. salt Directions: Preheat a skillet over medium heat. Spray skillet with nonstick spray. Combine all ingredients in a large bowl with a mixer set on medium speed. Mix until smooth, but don t over mix. Pour the batter by 1/4 1/3 cup portions into the hot pan and cook for 1 to 3 minutes per side or until brown. Repeat with remaining batter. Wheat Chili Soak 2 cups wheat overnight in 6 cups water. Next day add 3-4 beef boullion cubes and bring to boil. Simmer 10 minutes. Meanwhile brown 1 lb hamburger with 1 large chopped onion. Chopped celery and green pepper can be added if desired. Add meat to wheat along with: 1 can tomatoes 1 can mushrooms 1 pkg chili seasoning mix Simmer at least 2 hours until wheat is tender and liquid is absorbed longer simmering inhances flavor and tenderness.

3 Strawberry Nut (Wheat) Molded Salad Practice using cracked wheat as nuts. This is my ULTIMATE FAVORITE Jell-O salad in the WHOLE WORLD. (Have I convinced you it tastes awesome yet?) It is different from anything else you ve seen at a potluck and the cracked wheat in the salad gives a really great texture. It almost tastes like little bits of strawberries in the salad. Try this, you re family will LOVE it and no one NOT NO ONE will guess there is wheat in it!!! 1 small pkg. strawberry Jello (I cheated and used raspberry and it was still DELICIOUS) 1 C boiling water. Combine Jell-O and Water & refrigerate until syrupy, then add to the rest (word to the wise-you have to watch this like a hawk. It goes from syrupy to jelled very quickly. I would check it between minutes after you put it in the fridge.) 1 C cooked cracked wheat for mock nuts 1 C whipped cream or Cool Whip Whipped Topping 1/2 C sugar 2 C mashed fresh strawberries Refrigerate until firm or over night. Serve on a bed of lettuce with a dollop of whipped cream/topping sprinkled with cooked cracked wheat as your mock nuts. Wheat Salad Ingredients: 1 1/2 cups whole wheat berries 1 (8 ounce) package cream cheese, softened 1 (15.25 ounce) can crushed pineapple in juice, drained 2 tablespoons lemon juice 1 (3.4 ounce) package instant vanilla pudding mix 1 (8 ounce) tub frozen whipped topping, thawed Directions Soak wheat berries in a bowl of water for at least 5 hours or overnight. Drain and place in a slow cooker with enough water to cover by one inch. Cover, and cook on Low setting for 5 to 6 hours, until tender. Add more water if needed. When tender, drain, and rinse under cold water to chill. In a large bowl, stir together the cream cheese, pineapple and lemon juice. Stir in the dry pudding mix until smooth. Stir in the wheat berries until evenly coated. Fold in whipped topping just before serving. Refrigerate any leftovers. Tabbouleh (Cracked Wheat Salad) Ingredients 1 C cracked wheat (bulgur) ½ C boiling water 2 ea scallions and spring or green onions, finely chopped 1/2 green bell pepper, cored, seeded, diced 1/2 Stalk celery, diced 1/4 C Italian parsley, finely chopped 1/4 C mint, chopped fresh 1 Italian plum (roma) tomatoes, skinned, seeded, chopped 1 Tbsp lemon juice 1 Tbsp olive oil 1/4 tsp salt 1/4 tsp black pepper

4 Directions Place bulghur in a small bowl; pour over the boiling water and let soak 10 to 15 minutes. Drain and squeeze dry. Place bulgur in a serving bowl and add scallions, green pepper, celery, parsley mint, and tomato. Toss to mix. In a screw-top jar combine lemon juice, oil, salt, and pepper. Shake to mix. Pour over bulghur mixture. Toss to mix. Chill overnight. Basic Whole Wheat Recipes These are recipes that everyone should be familiar with and are an important part of a food-storage menu. But you ll need a wheat grinder. Ezekiel Bread It uses a mixture of grains and legumes, which helps to utilize some of the others that I have stored, and it tastes great. They say you could live off this bread by only supplementing with vitamin C. All of the flour's are ground in your flour mill. 2 3/4 c. whole wheat flour 1/4 c. millet flour 1/4 c. lentils flour 1 3/4 c. rye flour 1/2 c. barley flour 2 T. kidney beans flour 2 T. northern beans flour 2 T. black beans flour 2 t. sea salt 2 T. yeast 1/4 c. warm water 2 T. honey 1/4 to 1/2 c. honey (depending on how sweet you like your bread) 1/4 c. canola oil 1 c. warm milk (made from powdered milk) Mix the dry ingredients and divide into two portions. Put one portion in the refridgerator for later use. Dissolve yeast in 1/4 cup warm water and 2 T. honey. Meanwhile add the 1/4-1/2 c. honey, oil and warm milk to the dry ingredients. Add yeast mixture and stir just till dampened. Dough will be of that consistency of muffin batter. (If adding more honey, you may have to cut back the milk a little or add a little more wheat flour). Pour this mixture into a greased loaf pan and let rise for 1 hour. Bake at 375 degrees for minutes. The bread is done when it pulls away from the side of the pan. Honey Whole Wheat Bread Recipe Ingredients: 2 cups all-purpose flour 1 tsp. salt 1 package quick rise yeast ¾ c. milk (can also use powdered milk) ¾ c. water 2 T. honey 2 T. vegetable oil 2 c. whole wheat flour

5 Directions: Combine 1 ½ cups all-purpose flour, salt, and yeast in large mixing bowl. Heat milk, water, honey and oil until hot to touch. Gradually add to dry ingredients. Beat 2 minutes at medium speed of mixer, scraping bowl occasionally. Add ½ cup all-purpose flour. Beat at high speed for 2 minutes, scraping bowl occasionally. With spoon, stir in whole wheat flour and enough additional all-purpose flour to make stiff dough. Knead on lightly floured surface until smooth and elastic, about 6-8 minutes. Place in greased bowl, turning to grease top. Cover, let rest for 10 minutes. Spray loaf pan with vegetable pan spray. Roll dough to 12 8 rectangle. Roll up from short end to make loaf. Pinch seam and ends to seal. Place, seam side down, in prepared pan. Cover, let rise in warm place until doubled in size, about 30 minutes. Bake at 375 for 35 minutes or until bread sounds hollow when tapped. Remove from pan, cool in a wire rack. Multi-Grain Pancakes Multi-Grain Flour grind the following: 1 part barley 1 part corn (popcorn is great!) 1 part rice (I used brown) 3 parts wheat (I used hard white) Recipe: In a medium bowl, combine: 1/2 C multi-grain flour mixture 1/2 C white flour 1 T sugar 2 t baking powder 1/4 t salt In a small bowl, combine: 1 egg, beaten 1 C milk 2 T oil Combine wet and try ingredients together and stir, but don t over-mix. Pour onto a 350 degree griddle. Makes about 8-12 pancakes depending on the size you make them. Make ahead hint: Make a big batch of all the dry ingredients. Then when you want to make a recipe, just measure 1 ¼ C of dry mix and add the oil, milk and egg. Whole Wheat Fruity Breakfast Muffins 1 cup organic wheat flour 1 tsp ground cinnamon ½ tsp baking powder 1/4 tsp salt ½ cup butter ½ cup sugar 2 ripe bananas, mashed 1 pc apple, diced 1 cup blueberries 1 cup cranberries ½ cup applesauce (unsweetened) 1-1/2 cups apple juice Pre-heat oven to 325 degrees F. In medium bowl add the flour, cinnamon, baking powder and salt. Mix well. In your stand mixer (or handheld) with paddle attachment, cream the butter and the sugar until they re fluffy. About 5-8 mins at medium speed.

6 In a separate bowl, mash the bananas, and add the rest of the fruit, as well as the apple sauce. Add the flour slowly to the sugar-butter mixture. Make sure that your mixer is in LOW setting or you ll end up wearing the flour. Add the apple juice. Mix briefly, just until everything is incorporated. Gently fold in fruits using spatula. Fill well-greased medium sized muffin cups up to 2/3 of filling. Bake for mins or until toothpick inserted in center comes out clean. Let cool before taking them out of the cups. Suggestion: You may make a glaze for the muffins, such as lemon. But as for me, I prefer it without. Morning Glory Muffins Ingredients 1 1/2 cups all-purpose flour 1/2 cup whole wheat flour 1 1/4 cups white sugar 1 tablespoon ground cinnamon 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 2 cups grated carrots 1 apple - peeled, cored, and chopped 1 cup raisins 1 egg 2 egg whites 1/2 cup apple butter 1/4 cup vegetable oil 1 tablespoon vanilla extract 2 tablespoons chopped walnuts 2 tablespoons toasted wheat germ Directions Preheat oven to 375 degrees F (190 degrees C). Lightly oil 18 muffin cups, or coat with nonstick cooking spray. In a medium bowl, whisk together eggs, egg whites, apple butter, oil and vanilla. In a large bowl, stir together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples and raisins. Stir in apple butter mixture until just moistened. Spoon the batter into the prepared muffin cups, filling them about 3/4 full. In a small bowl, combine walnuts and wheat germ; sprinkle over the muffin tops. Bake at 375 degrees F (190 degrees C) for 15 to 20 minutes, or until the tops are golden and spring back when lightly pressed.

7 All About Wheat from When most people begin to store food they begin with wheat. Why is that? Not everyone knows how to use wheat but may have heard that it is good to store, so that is where they begin. It is true--wheat is great to store. But what kind of wheat? How should it be stored? Once you have wheat, what can you do with it? And, why is it so great to store? What kind of wheat? The most common types of wheat grown in the United States are red and white wheats. Varieties include, hard red spring, hard red winter, hard white winter, soft white spring, and soft white winter. Deciding which wheat to store depends on what you will do with it. Hard wheat is produced in areas that have dry temperature climates. The kernels are hard in texture, small, red, and have a strong gluten. Gluten is what gives wheat cohesive strength and allows it to stretch, expand, and retain gases as fermenting dough expands. This is excellent for making hearty whole wheat loaves of bread or to use in recipes as an extender for red meat. Hard red winter wheat is also the most common wheat available. Hard white winter wheat contains a more delicate flavor than the hard red wheat and can be used to make light and fluffy bread, rolls, and scones. It can also be used in recipes as an extender for white meat. Both of these varieties of hard wheat are high in protein and fiber. The soft white classes of wheat are produced in areas of mild winters with adequate moisture. White kernels are larger and plumper than red wheat kernels, are of a softer texture, and have a weaker gluten strength. This wheat is used to make flaky pastries, pie crust, cakes, crackers, and breakfast cereals. Because of its lower gluten and protein content, it is not recommended for use in breads. How should it be stored? Wheat is one of the longest storing food items around. Whole wheat kernels will store longer and better than when ground up into flour. When storing your wheat at home, make sure it is in containers specifically identified on the label as food storage containers. Round containers are best when storing wheat since wheat gives off heat and square containers stacked closely together may not allow this heat to escape. It is important that wheat doesn t have a moisture content level higher than 10 percent. A higher moisture content than this causes damage to the wheat and exposure to oxygen may cause some forms of bacteria to grow. Storing wheat in a cool, dry place is the easiest way to keep moisture content low. A properly used oxygen absorber will also keep exposure to oxygen minimal. A storage temperature of F results in fresher wheat. However, 60 F and above is still acceptable. Food storage containers should not be stored directly on a cement floor to prevent rusting and pest contamination. Wheat should also be stored away from apples, onions, potatoes, etc., since the odor or flavor may transfer to the wheat. What can be done with it? Wheat adds variety to your food storage. Most people think only of using wheat as flour in bread

8 products. But wheat can be used for much more. Wheat can be cracked, sprouted, ground into flour, and even grown as wheatgrass. Try the flour in noodles, pie crust, pastries, muffins, cookies, or anytime a recipe calls for flour. Cracked wheat by itself makes a great hot cereal. Try it as a meat extender for hamburgers, meatloaf, lasagna, pizza, spaghetti sauce, sloppy joes, chili, or soups. Simply crack the wheat in a blender, grinder, or mill on a coarse setting. Cook your hamburger, drain the fat, then add 2 cups of water and a half cup cracked wheat. Stir and simmer for 20 minutes, then add to your favorite recipes. Sprouted wheat can be added to top off sandwiches and salads. Flour can also be used as a thickener in soups. Anyone who invests in wheat as part of their food storage program should also invest in a grinder. If possible, obtain both the quick electric mill and the less expensive hand mill which can be used with just hand power. Now all you need to do is select a recipe, grind your wheat to the desired texture, and you're ready to go. Why is it so great? Wheat is packed with vitamins and minerals. Unfortunately, processing used to produce and refine white flour removes most of the valuable nutrients. Wheat kernels have three main divisions; the bran, the endosperm, and the inner embryo or wheat germ. The bran layer constitutes 14% of the wheat kernel and is removed when producing white flour. The bran is packed with vitamins A, C, and E, calcium, iron, and iodine. The bran also happens to be the best source of dietary fiber which aids in digestion and helps ward off disease. The wheat germ layer is an excellent source of vitamin E, as well as other vitamins and protein. Many important nutrients are removed when layers are separated during processing. For this reason, it makes sense to put whole wheat back into your diet. Pound for pound, wheat is one of the least expensive foods available. And, since grain products will expand in your stomach--satisfying you even if you eat less--using wheat products can help you stretch your budget by eliminating the need for store-bought, overpriced, and over-processed goods. If you are concerned that your food storage may be lacking in 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, but you will have a low-fat complex carbohydrate to give your body the energy it needs to make it through the day. As you begin to use wheat regularly you may be surprised by its versatility, and you will soon see that wheat really is the staff of life.