Session 7 Cooking Class Handout

Mission Viejo Stake Cooking Class

Session #7:  What to do with all that Wheat!

Alana Kirkham

WHEAT – Basic Review

Varieties:

Hard wheat varieties, including hard white, hard red winter, and hard red spring wheat have a high protein content (ranging from 11 to 15 percent), which means the gluten forming capacity is also higher. This characteristic makes hard wheat flour varieties, (which includes bread flour, gluten flour, and many of the whole-wheat varieties), especially suitable for baking yeast breads and similar products.

Soft wheat varieties include soft white and soft red winter.  These varieties are both used for cakes, cookies, and pastries that do not require the same level of leavening capability as yeast breads. The protein content of soft wheat varieties, such as cake and pastry flour, usually ranges from 6 to 10 percent.

Durum wheat is the hardest wheat grown, and is used almost exclusively for making pasta. It is most often ground into a granular flour with a light yellow color known as semolina, which has the ideal properties for making the best pasta. Durum is high in protein and gluten, both necessary for making good pasta. It is occasionally used for baked goods (especially risen breads), but it is not used for this purpose as often as other wheat varieties.

Nutritional Value & Health Benefits:  

Protein – Wheat is a Complimentary Protein, and becomes a Complete Protein only when combined with legumes or nuts/seeds.  This means the combination contains ample quantities of the 8 essential amino acids that are found in animal proteins.

Fiber – Diets high in fiber are connected with greater intestinal health and decreased risk of colon cancer.  Whole wheat contains high amounts of insoluble fiber, which lowers cholesterol (decreases risk of heart disease) and can help lower blood glucose (helps control diabetes).

Special Note:  The fiber found in rolled oats is more effective in lowering blood cholesterol levels than the fiber found in wheat.  (Sept.)

Vitamins –      Thiamin

                        Riboflavin

                        Niacin

                        Vitamin B6

                        Carotene (alpha & beta)

                        Vitamin A

Minerals –      Iron

                        Phosphorous

                        Potassium

                        Zinc

                        Manganese

Storage Basics: 

A #10 Can holds approx. 5.5 lbs. of wheat, or 13 cups of kernels, which equals approx. 20 cups of whole wheat flour.  Wheat stores in #10 cans w/oxygen absorbers for 30+ years.  The cannery only stores Hard Red and Hard White, all others do not store well due to moisture content. 

Don’t forget about water!  The method you choose to use your wheat will dictate how much water you will need to prepare it. 

Standard/Common Uses:

Ground into flour for Breads, Pastas, etc…, Softened and used as an accent, Softened and combined with ground meat as an extender..

Alternative/Uncommon Uses:

Wheat Meat or Seitan.  Sprouted and eaten fresh or used in breads.  Grown into wheat grass. 

How to Sprout Wheat: 

In a glass jar with holes in the lid (or use canning jar with ring and cheesecloth), soak ½ cup wheat berries in 2 cups warm water for 12 hours.  At the end of 12 hours, drain the water, refill and rinse berries, and repeat.  Place jar on it’s side so that any excess water drains out, and keep in a dark place.  Sprouts will begin to grow within a day or two.  Rinse and drain the berries/sprouts with cool water every 12 hours to prevent spoilage.

How to Grow Wheat Grass:

Soak ½ cup of wheat berries in 2 cups warm water for 12 hours.  After 12 hours, rinse and drain berries several times.  Spread seeds over tray or bowl of good soil and water in well.  Or you may want to follow the instructions for sprouting and start off with small sprouts.  Water berries each day.  Blades of grass will form within days, and you should have 2 or 3 inches of wheat grass within 10 days.

Equipment for Grinding: 

If you choose to use your wheat without soaking, sprouting, or boiling it, you will probably need some type of equipment to break up the hard kernels into flour.  Wheat grinders are available in many shapes and sizes, from hand-cranked to high-speed electric. 

A blender may be used for some recipes where fine-textured flour is not necessary (Blender Wheat Pancakes)

Whole Wheat Blender Pancakes

Alana Kirkham

1 cup whole kernel wheat

2 cups milk                 (6 Tbsp. non-fat dry milk mixed with 2 cups warm water)

3 Tbsp. honey                       

1/3 cup oil

3 Tbsp. baking powder

½ tsp. salt

1/3 cup white flour

Blend together wheat and milk for 4-5 minutes on medium speed. 

Add honey, oil, baking powder, salt and flour (last).  Blend only until well-mixed. 

Pour onto hot griddle or buttered frying pan.  Cook until bubbles begin to pop.  Flip over and cook until bottom is golden brown.  Yields approximately 2 dozen 4” pancakes.

More Wheat Recipes

Betty’s Whole Wheat Bread

(Betty Campbell)

Grind 9 cups of wheat (I like to use 5 cups red and 4 cups white).

This will grind into about 14 cups of flour

3 T. yeast

5 cups warm water

¼ cup sugar

Combine; let sit for about 10 minutes.

Add:

8 cups wheat flour

2/3 cup oil

2/3 cup honey

2 T. salt

½ cup vital wheat gluten*

2 T. dough enhancer** (increases shelf life)

1/3 cup ground flax seed (opt; adds nutrition)

Mix for a minute or two. (I use my Bosch mixer, but you can use electric beaters)

Then add about 5 ½ cups more wheat flour, or until it leaves sides of mixing bowl.  If mixing by hand, add enough so it’s not too sticky.  Knead for about 5 minutes (may take longer if kneading by hand). 

Shape into 5 loaves.  Put in greased pans.

Place in cold oven to rise for 40-45 minutes.  Leaving pans in the oven, turn oven on to 350. 

Start timing and bake for 35 minutes. For easiest slicing, cool completely.

Yields:  5 loaves

Sprouted Wheat Bread

(Sproutpeople)

Makes 2 - 3 loaves

To soften yeast - combine in a large bowl:
2 1/2 cups warm water
2 scant Tbs. active dry yeast
Allow the yeast to proof (bubble) for 5 minutes

Stir in:
1/2 cup oil
1/2 cup honey
1 Tbs. salt
2 Cups Sprouted Grains - ground lightly
4 cups flour (any combo of wheat, rye and white you like) Beat well. Cover and let this “sponge” sit 45-60 minutes.
Stir down and gradually add:
3-4 cups flour (any combination)

Turn dough out onto a lightly floured surface and knead until smooth.

Place dough into a greased bowl - turn it over and around to coat the whole of the dough.

Cover and let rise until doubled (60-90 min).

Knead dough down in the bowl, divide and shape into 2 - 3 oblong loaves. Place in well greased loaf pans and cover.

Let rise 60 minutes or until almost doubled.

Bake at 375º for 35 to 40 minutes.

Remove loaves from pans & cool on wire rack.

Cooked Wheat Berries

2 cups wheat berries

6 cups water

2 tsp salt

Combine all ingredients in a large saucepan over medium-high heat. Bring to a boil, lower the heat, and simmer, covered, until plump and chewy (and a few of the berries split open), about 2 hours. The berries will stay al dente, and the only way to be sure they're done is to taste a few. Drain and set aside.

Hot Chicken & Wheat Casserole

(Liesa Card – I Dare You to Eat it)

Fresh Ingredients:

1 cup diced green pepper

1 small onion, diced

1 cup diced celery

½ cup + 2 Tbsp. butter, divided

1 cup sour cream

Storage Ingredients:

6 c. cooked wheat berries

2 cans cooked chicken, drained

1 can cream of chicken soup

1 can sliced water chestnuts

1 cup bread crumbs

Sauté diced fresh veggies in 1/2 cup butter until they are partially cooked and color brightens. Add wheat berries, drained chicken, soup, sour cream, and water chestnuts. Stir to combine. Pour mix into an oiled 9x13 pan and sprinkle top with breadcrumbs that have been combined with the 2TBSP melted butter. Bake 350 degrees F for 45 minutes.

Wheat Berry Peach Cobbler

(adapted from Mahatma's Blueberry Cobbler recipe)

2-3 cups cooked wheat berries
3 cups chopped canned peaches
2 Tbsp. lemon juice
2/3 cup brown sugar, packed
1/2 cup whole wheat (or white) flour
1/4 cup margarine, softened
3/4 Tbsp ground cinnamon

Preheat oven to 350°F. Place peaches in a large mixing bowl. Toss with lemon juice and 1/4 cup flour. Fold in wheat berries. Place this mixture in a 2-quart square baking dish. Mix brown sugar, remaining 1/4 cup flour, margarine (cut into pieces) and cinnamon until it resembles wet sand. Sprinkle on top of peaches. Bake 25 minutes until topping is light brown. Serve warm with whipped topping. 

Wheat Berry Breakfast Bowl

(101Cookbooks.com)

1 cup Greek yogurt
1/4 cup maple syrup

Scant tablespoon of extra-virgin olive oil
Scant tablespoon of butter
2 firm pears, cored and chopped into 1/4-inch      THIN bite-sized slices
1/2 cup fresh tart berries (cranberries,       blackberries, raspberries, etc…)
3 cups cooked wheat berries

1/2 cup toasted pecans
1/2 cup assorted dried fruits, chopped

Whisk the yogurt and maple syrup together and set aside.

In a large skillet over medium-hight heat, sauté the pear slices in the olive oil and butter for about five minute, or until they get a bit golden. Keep an eye on them though, because they can burn in a flash. Toward the very end, stir in the cranberries and cook for another minute or so - just until the cranberries soften up a bit and a few of them begin to split open. Add the wheat berries to the skillet and toss gently.

Turn out onto a platter, or serve in individual bowls ladled with a generous amount of the maple yogurt, and sprinkled with plenty of pecans and dried fruit.

Serves 4-6