Blender Wheat Pancakes and Buttermilk Syrup

Wheat Pancakes
by Laura C.

1 cup milk
1 cup wheat berries (uncooked)

Put in blender and blend for 5 minutes

2 eggs
½ cup milk
½ cup oil
½ tsp. salt
Add to blender and blend for 1 minute then add:
2 tsp. baking powder
Blend quick to give a quick mix

Pour onto hot, oiled griddle or hot, oiled frying pan and cook until lightly brown on each side. Serve with yummy homemade buttermilk syrup (recipe to follow) or fresh fruit, etc.

Buttermilk Syrup
Use a BIG pot or it will boil over!

1 cup butter
2 cups buttermilk
2 cups sugar
1 tsp. soda
4 T. light Karo syrup
2 tsp. vanilla

Bring to a boil and boil 7 minutes. (stir constantly and watch carefully to keep from boiling over)
Will keep in the refrigerator for up to 2+ weeks. (will also freeze)

Whole Wheat Recipes

I'll be posting the rest of the recipes over the next couple days!!

Lemon Bars (with Whole Wheat)
by Jamie Perkins (page 179 in the Galleria Gourmet)

Crust:
1 cup butter
½ cup powdered sugar
½ tsp salt
2 cups whole wheat flour

Filling:
4 eggs, slighly beaten
2 cups sugar
½ tsp baking powder
¼ cup whole wheat flour
¼ cup lemon juice

Cream butter and powdered sugar. Add other crust ingredients and mix. Pat into 9 x 13 greased pan. Bake at 350 for 15-20 minutes. Mix filling and pour over hot crust. Bake at 350 for 20-25 minutes. Sprinkle with powdered sugar.

Wheat Thins
by Kitchen Stewardship

Click the link above for the recipe.

Holly's Famous Bread Recipe

1 1/2 cup Warm Water

1/3 cup Brown Sugar

1 TBSP & 1 tsp Yeast

1 cup Bread White Flour

4-6 cups Whole Wheat Flour

1 1/2 cup Warm Unsweetened Applesauce

2 tsp Salt

1/4 cup Oil or 1 cup Grown Flax Seed

Grease two loaf pans. Put yeast, water and brown sugar in mixing bowl. Let stand until bubbly and doubled. Add remaining ingredients. Mix and let rise until doubled in size. Knead down and divide into loaf pans. Let rise again. Bake at 350 degrees for 30-35 minutes. **Splenda brown sugar may be substituted, use half of the amount called for.

For a downloadable PDF format click here

Here is a great website with tips for great bread: The Urban Homemaker

Whole Wheat Brownies (we didn't make these last night, but they sound great!)
by King Arthur's Flour

1 cup (2 sticks) unsalted butter, softened
2 cups light brown sugar
3/4 cup Dutch-process cocoa
1 teaspoon salt
1 teaspoon baking powder
1 tablespoon vanilla extract
4 large eggs
1 1/2 cups Whole Wheat Flour
2 cups semisweet or bittersweet chocolate chips

1. Preheat the oven to 350°F. Lightly grease a 9" x 13" pan; line the pan with parchment paper if desired.

2. In a medium-sized microwave-safe bowl, or in a saucepan set over low heat, melt the butter, then add the sugar and stir to combine.

3. Return the mixture to the heat (or microwave) briefly just till it's hot (about 110°F to 120°F) but not bubbling. Don't worry if it separates; just stir it briefly to recombine a bit. Heating this mixture a second time will dissolve more of the sugar, which will yield a shiny top crust on your brownies.

4. Transfer the mixture to a bowl, and stir in the cocoa, salt, baking powder, and vanilla.

5. Add the eggs, stirring till smooth.

6. Then add the flour and chips, again stirring till smooth. Spoon the batter into the prepared pan.

7. Bake the brownies for 30 minutes, until a cake tester or sharp knife poked into the center reveals wet crumbs, but not raw batter. The brownies should feel set on the edges and in the center. Remove them from the oven, and cool completely on a rack.

8. Cover and let sit overnight before cutting and serving; this gives the bran a chance to soften and become "invisible" in your mouth.

Using Wheat without Grinding It

Food Storage Made Easy has a great article entitled

"7 Great Ways to Use Wheat WITHOUT a Wheat Grinder"

Be sure to check it out!!

Wheat Berry Recipes

Recipes for cooking wheat berries can be found here. All the following recipes use cooked wheat berries.

Wheat Berry Bread

1 cup very warm water

1 TBSP oil

1 TBSP honey

1 TBSP dry yeast

1 1/2 cup unbleached flour

3/4 cups cooked whole wheat berries (at room temperature)

3/4 cup whole wheat flour

4 TBSP dry milk powder

1 tsp sea salt

Mix the water, oil, honey, yeast, unbleached flour, and cooked wheat. Beat well. Add whole wheat flour, dry milk, and salt. Mix thoroughly; dough may be soft. Cover, let rise to double. Stir down. Grease and flour and loaf pan. Place dough into a prepared pan, spread, pat with oiled hands to smooth the top. Cover, let rise until doubled. Heat oven to 375; bake until deep golden, 30 to 35 minutes.

Hot Chicken & Wheat Casserole
by I Dare You to Eat It

½ cup butter, plus 2TBSP butter, divided
1 cup celery diced
1 cup onion, diced
1 cup green pepper, diced
6 cups cooked wheat berries
2 cans chicken chunks, drained (12.5 oz.)
1 can cream of chicken soup
3/4 cup mayo
1 can sliced water chestnuts, drained
1 cup breadcrumbs

Sauté diced fresh veggies in 1/2 cup butter until they are partially cooked and color brightens. Add wheat berries, drained chicken, soup, mayo, 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.

Peach Cobbler with Wheat Berries

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 flour (white can be used too)
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 until topping is light brown, about 25 minutes. Serve warm with whipped topping.

Corn & Black Bean Salsa

1 cup cooked wheat berries
1 (15 oz) can black beans
1 (14.25 oz) can corn, drained
1 medium tomato, diced
1 small red onion, diced
¼ cup lime juice
1 tsp cumin
1 bunch cilantro, diced

Mix together and serve with tortilla chips.

Broccoli Wheat Salad

by I Dare You to Eat It

2 cups cooked wheat berries
½ cup Miracle Whip
½ cup mayonnaise
1 TBSP sugar
2 large broccoli, 8 cups chopped, florets only
1 cup Monterey jack cheese, grated
½ cup red onion, diced
½ lb bacon, cooked and crumbled
Toss all ingredients, Cover and chill, at least overnight, for the best combination of flavors.

Wheat Berry Taco Meat

by I Dare You to Eat It

2 cups cooked whole wheat berries
1 tsp garlic powder
1 tsp salt
1/2 tsp pepper
1 tsp paprika
2 tsp chili powder
* 1 packet of taco seasoning may be used as a substitution for individual spices
Brown ground beef and drain fat. Stir in the cooked wheat berries and spices. Serve with tortillas and toppings such as lettuce, cheese, sour cream, olives and onions.

Peach Wheat Berry Salad

Modified from Clean Eating

1 ½ cups wheat berries

sea salt

4-5 scallions, chopped

1 cup chopped peaches

½ cup dried currants

¼ cup chopped walnuts

Juice of 1 lime

3 tablespoons toasted sesame oil

Rinse wheat berries, soak in bowl with enough water to cover for at least 1 hour, then drain. In large pot, bring 3 1/4 cups water to boil. Add wheat berries and pinch of salt, reduce heat, cover and simmer until all the water is absorbed. Set aside to cool. In a large bowl, combined cooked wheat berries with scallions, peaches, dried currants, walnuts. Toss with lime juice, toasted sesame oil and pinch of salt. Serve room temperature or chilled.

Fried Wheat Nuts

links here and here

Cracked Wheat Recipes

Easy Cracked Wheat Cereal

1 cups whole wheat berries

3 cups water

1/4 to 1/2 tsp sea salt (or regular salt if needed)

Rinse the wheat and drain. Put wheat berries, water, salt into the blender; cover (optional: let sit to soak for 1 hour). DO NOT change water, as nutrients will be lost. Blend on/off at low speed, until wheat is cracked in small pieces. Pour all into a double broiler. Cook for at least 30 minutes. Stir two times during cooking; replace lid after each time stirring.

Cracked Wheat Pancakes

2 eggs or 1 egg + 2 egg whites

2 TBSP honey

3/4 cups plain yogurt

1/4 cup water

1 tsp vanilla

1 1/2 cup unbleached flour

1 TBSP baking powder

1/2 to 1 cup cooked cracked wheat (you can use the recipe above for the cooked cracked wheat)

Mix eggs, honey, yogurt, water, vanilla; beat. Add the unbleached flour, baking powder, salt; stir. Slowly add the cooked cracked wheat, stirring well. Can add more water if needed. Cook pancakes on medium high heat.

Sweets with Wheat!

Lemon Bars (with Whole Wheat)
by Jamie Perkins (page 179 in the Galleria Gourmet)

Crust:
1 cup butter
½ cup powdered sugar
½ tsp salt
2 cups whole wheat flour

Filling:
4 eggs, slighly beaten
2 cups sugar
½ tsp baking powder
¼ cup whole wheat flour
¼ cup lemon juice

Cream butter and powdered sugar. Add other crust ingredients and mix. Pat into 9 x 13 greased pan. Bake at 350 for 15-20 minutes. Mix filling and pour over hot crust. Bake at 350 for 20-25 minutes. Sprinkle with powdered sugar.

Wheat for Breakfast!

Cracked Wheat Cereal
by WheatFoods.org

1 ½ cups water
1/8 teaspoon salt
3/4 cup cracked wheat (cracked wheat are kernels/berries of wheat that has been crushed into small pieces - NOT finely ground)

In a small saucepan, bring water and salt to a boil. Quickly stir in the cracked wheat and continue to stir to prevent lumps. Reduce heat to simmer, cover and cook about 15 minutes. Stir occasionally.

Serve with a variety of condiments such as chopped apples, raisins or other dried fruit, brown sugar, honey, cinnamon sugar, coconut, fresh berries or bananas.

4 Blender Pancake Recipes

Here's a few different recipes for you to try. See which one you like best!

Blender Pancakes
by I Dare You to Eat it

1 ½ cups buttermilk
2 eggs
2 TBSP butter, melted
1 cup uncooked whole wheat kernels
2 TBSP cornmeal, heaping
1 TBSP brown sugar
½ tsp baking soda
1 TBSP baking powder

Heat an electric frying pan or griddle to medium heat. Pour buttermilk into blender. Add the wheat kernels and blen on high for 10 minutes. It will sound like popping corn at first but will gradually become quieter. Add cornmeal, brown sugar, eggs, and melted butter, and blend another minute. Then add baking soda and baking powder and blend only a few seconds longer. Stir batter a little by hand to completely combine ingredients. Spoon onto hot griddle.

Blender Pancakes
by DVO.com

1 cup golden whole wheat
1 1/2 cups milk
1/2 cup vegetable oil
1 egg
3 teaspoons baking powder
2 tablespoons sugar
1 teaspoon salt

Blend 1 cup of milk with wheat for 2-3 minutes add rest of milk and blend for another 2-3 minutes. Add the rest of the ingredients and blend. Cook on a hot skillet until done.

Blender Pancakes
by Everyday Food Storage

1 cup milk (translation for powdered milk is 3 TBSP milk and 1 cup water)
1 cup wheat kernels, whole & uncooked (also known as wheat berries)
2 eggs (2 TBSP powdered eggs ¼ cup water)
2 tsp baking powder
1 ½ tsp salt
2 TBSP oil
2 TBSP 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.

Berry Syrup

2 cups mixed berries
3 TBSP sugar

Mix together and let stand for 10-15 minutes before serving.

Here is a link for Everyday Food Storage Blender Pancakes YouTube video . It is a GREAT video, so check it out. It makes blender pancakes a lot less scary :)

Pre-Soaked Wheat Blender Pancakes
by Bee Prepared

If you are worried about your blender being able to handle Wheat Blender Pancakes, try this recipe.

1 cup whole wheat berries
1 cup milk
1 ½ TBSP honey
3 eggs
½ tsp salt
½ tsp baking powder

Cover wheat with about 1 cup of water and soak in the refrigerator overnight. Next morning, drain and blend with milk in a blender for 4 minutes. Add the rest of the ingredients and blend 3 more minutes. Cook on hot girddle.

There's More to Wheat than Bread... Cooking with Wheat Berries

Here are some more ways to use wheat berries. First is the recipe for basic cooked wheat berries.

Crockpot Wheat Berries

4 cups raw whole wheat
10 cups water
1 TBSP salt

Oil a large (4 quart or larger) slow cooker and fill with wheat, water, and salt. Cover and cook on low all night, 8-10 hours.

If you don't have a crockpot, here are 2 more ways to cook Wheat Berries!

Carroll Shelby’s Chili

1 package Carroll Shelby’s Chili Kit (found at walmart)
1 lb cooked hamburger
1 cup cooked wheat berries (red wheat works best, so it will "hide" in your meat)
1 (8 oz) can tomato sauce
2 (8 oz) cans water
2 TBSP sugar (optional)
1 (16 oz) can pinto beans

Mix together and simmer with cover on for about 15 minutes. For thicker chili, mix Masa flour (White Packet) with 1/3 cup water, stir in and let simmer for 5 more minutes. Carroll Shelby’s Chili Kit comes with cayenne pepper for some added spice, I don't use any. Serve over white rice topped with Fritos and cheese.

Wheat Berry Pineapple Chicken Salad
by Self Reliance by Jamie

1 can (15-1/4 oz) crushed pineapple, drained
½ cup mayonnaise
½ tsp salt
1 can (10 to 12½ oz) chicken, drained
½ cup slivered almonds
1 cup cooked whole wheat berries

Mix together the pineapple, mayonnaise, and salt. Add chicken, almonds and wheat. Stir well. Chill several hours before serving.

Wheat Berry Salad
by Barefoot Contessa

1 cup cooked wheat berries
1 cup finely diced red onion (1 onion)
6 TBSP good olive oil, divided
2 TBSP balsamic vinegar
3 scallions, minced, white and green parts
½ red bell pepper, small diced
1 carrot, small diced
½ tsp freshly ground black pepper

Saute the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes. Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the balsamic vinegar.

In a large bowl, combine the warm wheat berries, sauteed onions, scallions, red bell pepper, carrot, 1/2 teaspoon salt, and the pepper. Allow the salad to sit for at least 30 minutes for the wheat berries to absorb the sauce. Season, to taste, and serve at room temperature.

Wheat Nuts (like Corn Nuts)
by Self Reliance by Jamie or Hillybilly Housewife

Cooked Wheat Berries
Oil
Salt

Make sure the wheat is well cleaned before you cook it. Drain the cooked wheat in a fine mesh strainer in the sink. Allow the wheat to sit in the strainer for about half an hour, to make sure it is as dry as possible.

Heat your oil up to 375F. Put in no more than 1/4-cup of cooked wheat at a time because the fat will bubble up something fierce. Fry the wheat for about 2 minutes. It won’t pop the way popcorn does, but it will puff up pleasantly. Remove the wheat from the hot oil and place it on a brown paper grocery bag or paper toweling to dry. Repeat until all the wheat is cooked. Salt the Wheat-Nuts and eat like sunflower seeds or peanuts.

If the wheat is chewy instead of crispy, it wasn’t fried long enough. Put it back into the oil (a little at a time) and fry it for another minute or two, until it is crispy. (Jamie always frys her's twice)

Check out Food Network for more great Wheat Berry recipes!

Making Raw Wheat Meat

see Jamie's Wheat Meat Class for more information!

Wheat Meat may be used in any recipe requiring ground beef. If the texture doesn't seem quite right, remember the form is not as imporant as the flavor. Be patient and continue to practice.

10 cups whole wheat flour
5 cups cold water

Combine the flour and water in a mixing bowl and use the dough hook to kneed for 5 minutes. Cover and let rest in the refrigerator for 20 minutes while the gluten further develops. If desired it may be covered in cold water and refrigerated overnight. Divide the dough into fourths and work with one at a time, keeping the others covered. Immerse the dough in a deep bowl of cold water and squeeze and stretch, keeping it intact while working out the bran and starch. After several minutes you will feel the sandy texture leaving (bran) and the dough will resemble bubble gum. Place in a fresh bowl of cold water and repeat the procedure with the other fourths in the same water. Save this water after you are done for other uses.

For "Ground beef", form the "globs" into orange-sized balls and bake on a greased cookie sheet at 350 for 45 minutes until firm and leathery. Remove from oven and cool. Then tear into smaller pieces and run through a food or meat grinder. The coarse product resembles ground beef and can now be flavored, pressed into a cookie sheet and baked at 300 degrees for 15-20 minutes. Tear apart and use as "ground beef" adding at the last minute to recipes to keep from getting soggy.

You can also steam it. Just place your gluten pieces in the steamer for about 30 minutes, turning them over after 15 minutes.

The milky water contains most of the vitamins and minerals found in the wheat and is too valuable to throw away. Refrigerate overnight and you will see 3 layers. The top clear layer of water can be used for anything from mixing drinks to watering plants. The next layer is starch and can be used for thickening gravies and soups (use 4-7 TBSP starch per 2 cups liquid). The starch should be used in 2 days. The last layer is the bran. Rinse in water until it runs clear and use in 4-6 days or freeze, or dry it by spreading on a greased cookie sheet and bake for 20-25 minutes at 300 degrees.

source: Bee Prepared

Give us this Day our Daily Bread - SRS Meeting January 7, 2010

This month we are talking all about wheat!

Buy it: Wheat is very cheap to buy and can be stored indefinitely. You can buy wheat from the LDS Cannery or from other online sites such as Emergency Essentials, Lehi Roller Mills or Honeyville.

Store it: Wheat can be stored in almost any airtight container. I have my wheat in #10 cans and 5 Gallon Buckets. Here is the original post on Storage Containers.

Use it: Besides making bread, Did you know that you can use wheat without grinding it? Wheat makes an amazing breakfast and is perfect to use as a meat extender. Click here to find out more.

Newsletter

The entire newsletter can be downloaded here. Click on the links to view our posts on Diagram of a Wheat Kernel, Why Whole Grains?, Wheat & Dietary Fiber, What Would 400 lbs of Wheat Make?, Whole Wheat vs. White Flour, 3 Different Ways to Cook Wheat Berries, Green Living & Recipes (Wheat Meat, Wheat Sweets, Wheat Berry Recipes, Blender Pancakes, Cracked Wheat Cereal, & Artisan Bread in 5 Minutes a Day). The link to last years class (April 2009) on wheat can be found here.

Diagram of a Wheat Kernel

Sometimes called the wheat berry, the kernel is the seed from which the wheat plant grows. Each tiny seed contains three distinct parts that are separated during the milling process to produce flour.

Endosperm – about 83 percent of the kernel weight and the source of white flour. The endosperm contains the greatest share of protein, carbohydrates and iron, as well as the four major B-vitamins, such as riboflavin, niacin, and thiamine. It is also a source of soluble fiber.

43% of the pantothenic acid
32% of the riboflavin
12% of the niacin
6% of the pyridoxine
3% of the thiamine
and 70-75% of the Protein

Bran – about 14.5 percent of the kernel weight. Bran is included in whole wheat flour and can also be bought separately. The bran contains a small about of protein, large quantities of the three major B-vitamins, trace minerals and dietary fiber – primarily insoluble (or roughage).

86% of the niacin
73% of the pyridoxine
50% of the pantothenic acid
42% of the riboflavin
33% of the thiamine
and 19% of the protein

Germ – about 2.5 percent of the kernel weight. The germ is the embryo or sprouting section of the seed, often separated from flour in the milling because the fat content (10 percent) limits flour’s shelf-life. The germ contains minimal quantities of high quality protein and a greater share of B-complex vitamins and trace minerals. Wheat germ can be purchased separately and is part of whole wheat flour.

64% of the thiamine
26% of the riboflavin
21% of the pyridoxine
7% of the pantothenic acid
2% of the niacin
and 8% of the protein.

Why Whole Grains?

Why do you want whole grains? They contain the bran and the germ of the grain, which have more nutrients than the endosperm—those are the real names; we didn't make them up—that you get with refined or enriched grains. Whole grains are absorbed more slowly than foods made from enriched or bleached flour, so they raise glucose and insulin levels less and keep you feeling fuller longer.

A diet rich in whole grains may also help steer you around cardiovascular disease, metabolic syndrome, even gum disease—not to mention the pain of having to buy bigger pants.

But not all foods that tout whole grain or whole wheat provide it in the healthiest form. You want the grain to have all of its original components. Here are a few fake-out label words to watch for:

Made with whole grains. - It may have a pinch of whole grains, but unless it's 100 percent, you won't reap most of the potential benefits.

Multigrain - This tells you nothing about whether the grains are whole or refined. Even if you're getting 38 different grains, that isn't much good if they are all refined.

Whole grain - If the label doesn't say "100 percent whole grain," it may have many grain blends. Bad words to see paired with "flour" are: "enriched," "bleached," "unbleached," "semolina," "durum" and "rice."

The bottom line? Here is what it should say: "100 percent whole grain" or "100 percent whole wheat."

Source: Dr. Oz from Oprah.com

Refined flour looses between 48-98% of the many naturally occurring vitamins and minerals.

There are estimated to be 26 vitamins and minerals in a kernel of wheat.

Only Vitamins B-1, B-2, and B-3 and folic acid and iron are added to white flour in a synthetic form and this is called enrichment.

3 Different Ways to Cook Wheat Berries

Cooked wheat may be bagged and stored in the refrigerator for at least a week or in
the freezer for months.

Stovetop Wheat Berries

1 cup wheat berries
4 cups water

Boil for 60-70 minutes, topping with water as needed. You can reduce cooking time to 50-60 minutes if you pre-soak your wheat overnight (you can boil them in the same water you soaked them in). Drain after cooking, when wheat is tender.

Crockpot Wheat Berries

4 cups raw whole wheat
10 cups water
1 TBSP salt

Oil a large (4 quart or larger) slow cooker and fill with wheat, water, and salt. Cover and cook on low all night, 8-10 hours.

Pressure Cooker Wheat Berries
by Alton Brown

2 cups wheat berries
4 cups water
2 TBSP salt

Place all ingredients into a pressure cooker and cook on high heat until hissing begins and pressure rises. Lower heat to maintain hissing and cook for 45 minutes.

What Would 400 lbs of Wheat Make?

I received this in an email and now can't find the source. If anyone knows the original creator of this information please let me know.

What will 400 pounds of wheat make?

I believe it will help you get a better idea of what you can do with your storage and why you need so much wheat. Remember that sprouting increases the nutrition and variety as well. You need all the other ingredients to make the bread and pancakes, etc., but you already know that! I found this interesting and very important information that all need to know about regarding what can be produced with 400 pounds of wheat. Measurements are approximate.

Here goes:

400 lbs. wheat = 67 #10 cans

1 #10 can of wheat = 6 lbs. or 14 cups of wheat
1 #10 can wheat = 21 cups of flour
1 #10 can wheat = 7 large loaves of raised bread
1 #10 can wheat = 10-12 loaves of "quick" bread
1 #10 can wheat = 10 batches of pancakes (15-4" size pancakes per batch)
1 #10 can wheat = 10 batches of biscuits
1 #10 can wheat = 10 batches of chocolate chip cookies

Just multiply 67 by the number of loaves of bread, pancakes, cookies, etc. and that is what can be produced with 400 pounds of wheat.

Hope this is useful in your planning and preparing storage

Whole Wheat vs. All-Purpose (White) Flour

Whole Wheat Flour is a coarse-textured flour containing the bran, germ and endosperm. The presence of bran reduces the gluten development, therefore, baked products made from whole wheat flour tend to be heavier and denser than those made from white flour. Whole wheat flour, however, is rich in B vitamins, vitamin E and protein, and contains more trace minerals and dietary fiber than white flour. It also contains only five percent fat. In most recipes, whole wheat flour can be mixed half and half with white flour.

All-Purpose (White) Flour is the finely ground endosperm of the wheat kernel separated from the bran and germ during the milling process. After bleaching for further brightness in color, it is enriched with some of the vitamins that were stripped in the first place, however white flour still does not come close to the amount of fiber and nutrients as its whole wheat counterpart. The greatest single cause of iron deficiency – anemia – is connected to the refining of breads, cereals and sugar. Now that our breadstuffs are refined, no foods rich in the B vitamins are ordinarily eaten on a daily basis. Enless the package says “whole wheat” first, it is not truly a whole wheat product, but refined and enriched.

So why do we even have white flour? Because it was engineered to have a longer shelf life. The wheat germ contains fatty, essential oils which oxidize once milled and shorten the shelf life of whole wheat flour. In the olden days, they couldn’t process and use the flour quickly enough to keep it from going rancid, so this was their solution.

White flour is thus better for longer storage use of pre-milled wheat, although it has less nutritional value. That is why the Church encourages us to store wheat kernels instead. They store almost indefinitely (much MUCH longer than white flour) and still retain their nutritional value.

Wheat and Dietary Fiber

A kernel of wheat is made up of three parts: the endosperm which is the inner part of the wheat kernel, the bran or outer layers of the kernel, and the germ or embryo part of the kernel. All three are necessary to gain the full nutritional benefit of wheat. Wheat bran is an excellent source of dietary fiber.

According to the Mayo Clinic, dietary fiber, or roughage, includes all parts of plant foods that your body can’t digest or absorb. Unlike other food components such as fats, proteins or carbs – which your body breaks down and absorbs – fiber isn’t digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn’t do much, but it has several important roles in maintaining health.

1. Dietary fiber increases the weight and size of your stool and softens it, decreasing your chance of constipation.
2. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
3. Soluble fiber helps lower total blood cholesterol levels by lowering LDL or “bad” cholesterol levels, as well as reducing blood pressure and inflammation of the heart.
4. Fiber can slow the absorption of sugar, which reduces the risk of developing type 2 diabetes as well as helping balance blood sugar for diabetics.
5. High-fiber foods also aid in weight loss by making you feel fuller longer, consuming fewer calories for the same volume of food.

Good sources of fiber include: grains and whole-grain products, fruits, vegetables, beans, peas and other legumes, nuts and seeds.

Wheat, Barley, Oats & Flax (SRS Meeting - April 2, 2009)

Wheat

• Start the day with whole grains. If you're partial to hot cereals, try old-fashioned or steel-cut oats. If you're a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.
• Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
• Bag the potatoes. Instead, try brown rice or even "newer" grains like bulgur, wheat berries, millet, or hulled barley with your dinner.
• Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.
• Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/

Wheat, Why is it so Good?

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 elimieliminating 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.

www.beprepared.com

Whole Grains vs Refined Grains

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time. Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber. Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole grain versions — rather than refined grains — as often as possible.

www.mayoclinic.com/health/whole-grains/NU00204

Whole Grains

• Barley
• Brown rice
• Buckwheat
• Bulgur (cracked wheat)
• Millet
• Oatmeal
• Popcorn
• Whole-wheat bread, pasta or crackers
• Wild rice

Refined Grains

• Corn flakes
• Couscous
• Enriched macaroni or spaghetti
• Grits
• Pretzels
• White bread (refined)
• White rice

Barley

Unlike many grains which contain fiber only in the outer bran layer, barley contains fiber throughout the entire kernel. So whether it’s whole grain or processed barley products, dietary fiber, including beta-glucan soluble fiber, is available in amounts that have a positive impact on improving blood glucose levels. Barley also helps lower cholesterol. It is a great addition to any diet. It’s easy to include barley in a healthful and delicious diet. Choose barley flakes for a hardy cooked breakfast cereal. Add pearl or whole grain barley kernels to your favorite soups, stews, casseroles and salads. Or use cooked pearl or whole grain barley kernels as a fiber-rich addition to your favorite stir-fry or Chinese take-out entrees.

www.barleyfoods.org/nutrition.html#q1

Oats

The same soluble fiber found in oats that reduces cholesterol can also benefit those who suffer from type 2 diabetes. People who eat oatmeal or oat bran-rich foods experience lower spikes in their blood sugar levels than they could get with a low fiber food like white rice, white bread, or regular pasta. "The soluble fiber slow the rate at which food leaves the stomach and delays the absorption of glucose following a meal." One recent study in the Journal of the American Medical Association found a low intake of cereal fiber to be inversely associated with a risk for diabetes. The authors conclude : "these findings suggest that grains should be consumed in a minimally refined form to reduce the incidence of diabetes mellitus." They also found a significant inverse association with cold breakfast cereals and yogurt and, not surprisingly, a significant positive association with colas, white bread, white rice, french fries, and cooked potatoes. The more you eat of the latter, the greater your risk for diabetes.

If you walk down the cereal aisle in your local grocery store you will probably notice many cereal boxes or instant oatmeal boxes claiming their cholesterol lowering abilities. This is bringing many consumers attention to the power of oats. The specific fiber beta glucan- in oats is the soluble fiber that seems responsible for this benefit. Many studies have shown that in individuals with high cholesterol, consuming just 3 grams of soluble oat fiber per day- or roughly the amount in a bowl of oatmeal can lower total cholesterol by 8 to 23 percent.

Oats' Powerful Phytochemicals

Oats also contain a great source of phytonutrients which help prevent disease. The germ and bran of oats contain a concentrated amount of phytonutrients, including caffeic acid and ferulic acid. Ferulic acid has been the focus of recent research that shows promising evidence of its ability to prevent colon cancer. It has been found to be a powerful antioxidant that is able to scavenge free radicals and protect against oxidative damage. It also seems to have the ability to inhibit the formation of certain cancer-promoting compounds.

www. amberharman.blogspot.com/2007/07/super-food-day-4-oats.html
Pratt, S.G., K. Matthews (2004). SuperFoods Rx Fourteen Foods That Will Change Your Life.
New York, NY: HarperCollins.

Flaxseed: Nutritious and Versatile

Flax seeds offer a lot of nutritional benefits in a small package. Flax seeds have vitamins, minerals and healthy poly-unsaturated fatty acids. A large amount of the essential fatty acids found in flax seed oil are omega 3 essential fatty acids which have been shown to reduce the risk of cardiovascular risk. Flax seeds also provide fiber for healthy digestion and freshly ground flax seed is an excellent source of lignans. Lignans from flax seed can help restore hormonal balance.

www. nutrition.about.com/b/2006/01/24/flax-seed-nutrition.html

Using Flax

• Maximum nutrition: freshly ground. Whole seeds are not digested completely. Pre-ground seeds lose nutrition as they sit.
• Purchase whole, grind with coffee grinder or cereal grinder, or VitaMix Machine.
• Sprinkle on prepared foods, for flavor and nutrition: Oatmeal, granola, yogurt, smoothies, stir-fry, salads, soups, buttered bagel, applesauce
• Baking with flax gives a “Nutty” flavor. Great in waffles, pancakes, bran muffins, breads, oatmeal cookies.
• Use as an egg substitution (See Melissa’s blog at wheatdairyeggnutfree.blogspot.com)
• Excellent “binder,” holds product together.
• Use in waffles, muffins, cookies, quick breads. Try meatloaf, crumb-coated chicken tenders