"Wheat 101"

Geneva Ward Relief Society Homemaking Lesson Spring 2006

From the Kitchen of Cheryl Qualls

Stand Mixer Whole Wheat Bread

• 1 1/2 t. honey
• 1/4 cup warm water
• 1 T dry active yeast (one package)
• 2 3/4 cup hot water
• 1/3 cup salad oil
• 1/4 honey
• 1T salt
• 1 egg, beaten
• 1 small potato, boiled and mashed (about 1/2 cup)
• 1/3 cup nonfat dry milk
• 6 to 7 cups whole wheat flour, or more if needed

• Dissolve honey in water. Sprinkle on dry yeast. Do not stir. Set aside.
• Combine in stand mixer bowl, water, oil, honey, salt, eggs, mashed potato, dry milk, and about 3 1/2 cups whole wheat flour (one cup at a time.) Blend thoroughly on low speed of mixer.
• Add yeast mixture and blend.
• One cup at a time, add two to three cups more flour until the mixture is the consistency of cookie dough. Machine kneed with "hook" attachment on low for 10 minutes.
• Oil hands and turn dough out onto a lightly oiled counter. Divide dough into two portions, form them into loaf shapes and place in loaf tins that have been greased with solid shortening. Cover and let rise in a warm place until dough is one-third larger in bulk.
• Preheat oven to 400.
• When dough has risen, bake in 400 degree oven for 15 minutes, then lower temperature to 350, for 30 minutes longer. When breads test done, remove from pans and cool on wire racks. Makes two loaves.

Vegetarian Chili with Wheat Berries

• 1 T oil
• 2 carrots, shredded
• 1/2 c. sliced celery
• 1/2 c. chopped green pepper
• 1/2 c. onion
• 1 clove garlic
• 2 cups fresh mushrooms sliced or chopped (try portabella)
• 2 cups tomato sauce
• 1 15oz can of diced tomatoes
• 1 can each, drained and rinsed: garbanzo beans, red kidney beans, black beans
• 1 1/2 t. chili powder (or to taste)
• 1/2 t. salt (optional)
• 1/4 t. cinnamon (optional--this is what makes it Cincinatti Style)
• 1 cup cooked wheat berries

• Saute all veggies and garlic.
• Add the rest and simmer about 30 minutes.
• Top each serving with a pinch of cheese and some non-fat sour cream!
• Leftovers? This dish freezes very well. It also is great wrapped in a warm tortilla with cheese and lettuce, hot sauce too! Or try making a nest of mashed potatoes in a small (individual sized) casserole and spooning the chili inside. Top with cheese and bake until hot. Yummy.

Whole Wheat Buttermilk Biscuits

• 1 3/4 cups whole wheat flour
• 1/4 t. salt (optional)
• 1 T baking powder
• 1/4 t. baking soda
• 1/4 cup butter
• 3/4 cup buttermilk
• 1 t. honey

• Stir flour before measuring. Combine dry ingredients in a medium-sized bowl. Cut in butter until mixture resembles coarse crumbs. Then add buttermilk and honey to form a soft dough.
• Roll dough out onto a floured surface to a thickness of 1/2 to 3/4 inch. Cut into rounds with a floured glass. Arrange close together (for soft sided biscuits) or about 1/2 inch apart (for crusty sided biscuits) on an ungreased baking sheet
• Bake in a preheated 450 degree oven for 12 to 15 minutes. Serve warm with honey butter.

Whole Wheat Banana Muffins

• 3/4 cup buttermilk
• 1/2 cup mashed ripe bananas
• 1 egg, beaten
• 1/4 cup light molasses
• 2 tablespoons oil
• 1 cup whole wheat flour
• 3/4 cup bran
• 1 t. baking soda
• 1/4 t. salt (optional)
• 3/4 cup raisins (optional)

• In a medium-sized bowl, combine buttermilk, bananas, beaten egg, oil, and molasses.
• In a large bowl, combine the flour, bran, baking soda, and salt. Stir in banana mixture. Add raisins and blend.
• Spoon batter into a buttered 12 cup muffin tin (do not use paper liners)
• Bake in a preheated 375 oven for 20-25 minutes.

Whole Wheat Berry Pilaf (two ways!)

• 2 cups cooked wheat berries
• chopped veggies for sauteeing
• a little olive oil
• a little cheese

• To cook the wheat berries rinse them under warm water in a colinder and check for things like rocks, twigs etc. In a large pot with a lid put in the wheat berries and then twice as much water or chicken stock (i.e. one cup berries, two cups stock). Cover and simmer until tender (about 40 minutes). This can be done ahead of time. You can even freeze the berries at this point to use them later.
• Chop up some veggies like a small onion, a clove of garlic, a shredded carrot, a shredded small zucchini, some red or green pepper and sautee them until soft in a little olive oil. Add a dash of thyme, fresh ground black pepper, oregano etc. A tablespoon of freshed chopped parsley is good too.
• Mix together with the wheat berries and heat through. Add a small handful of shredded cheese and stir until melted.
• Makes a great "rice-a-roni"-style side dish

• Try using a poloma (mild mexican style pepper) and some chopped cilantro and a pinch a chili powder for a "spanish rice" style side dish. Don't forget a small handful of cheese. Mild green chilis can be used or if you are adventurous try a jalapano!

Sprouted Wheat Bread

• 2 packages dry yeast
• 2 cups warm water
• 3 Tablespoons oil
• 3 Tablespoons honey
• 2 teaspoons molasses
• 1 1/2 t. salt
• 1/2 t. vinegar
• 1/4 cup mashed potatoes
• 3 Tablespoons sesame seeds
• 1/4 cup chopped sunflower seeds
• 2 Tablespoons soy flour
• 5 cups whole wheat flour
• 3/4 cup sprouted wheat (or wheat pilaf)
• 1/2 teaspoon freshly squeezed lemon juice

• This bread uses sprouted wheat or wheat pilaf (wheat soaked overnight in 1/2 cup hot water).
• This dough is very stiky when you knead. This is a slow-rising dough. Sprinkle the sprouts with lemon juice before adding them to the last kneading.
• Bake at 375 for 45 to 50 minutes. The sprouts will show slightly when this loaf is sliced, and this bread slices better when thoroughly cooled.
• Procedure: Place the yeast in a large bowl, add water to dissolve the yeast, put in additional milk or water, if listed, and stir. Then add the oil or melted butter, honey or molasses, salt, and any other ingredients that appear before the flours in the ingredients list. Stir well again.
• Add the flours 1 cup at a time mixing well between each cup and adding enough flour to make the dough manageable for kneading.
• Knead the dough 8 to 10 minutes on a kneading cloth or wooden board. Return to bowl for rising. Let rise to double, knead again and shape into loaves. Place in lightly oiled pans and let rise.
• Bake at 375 for 40 to 50 minutes. Remove bread from pan immediately following the baking. For crisp crust, air cool. For soft crust, cool 5 minutes then place in plastic bag. Let steam for 5 to 10 minutes. Wipe excess moisture from bag and continue to cool bread in bag. Don't slice bread until it has cooled.
• For really good instructions on how to sprout wheat, see the website www.sproutpeople.com

Wheat Berry and Wild Rice Salad

• 1 cup wheat berries
• 1/4 teaspoon salt (optional)
• 1/2 cup brown and wild rice blend or long grain ad wild rice blend
• 1/2 cup dried cranberries
• 1/4 cup thinly sliced green onion
• 1/4 cup nonfat or regular Italian salad dressing
• 1 Tablespoon snipped fresh basil or 1 teaspoon dried basil, crumbled
• 1 Tablespoon honey mustard
• 1/2 cup coarsely chopped pistachio nuts

• In a medium saucepan bring 3 cups water to boiling.
• Stir in wheat berries and salt. Return to boiling; reduce heat.
• Cover and simmer for 1 hour or until tender. Drain; set aside.
• Cook rice blend according to package directions, omitting butter, margarine, and salt.
• In a medium bowl, combine wheat berries, rice, cranberries and green onion.
• In a bowl stir together dressing, basil, and mustard. Pour over salad; toss.
• Cover and chill 4 to 24 hours.
• Just before serving, stir in nuts.
• Makes 4 main-dish or 8 side-dish servings.
• Very pretty served on a red lettuce leaf or a radicchio leaf.

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Copyright © 2006 by Cheryl K. Qualls. Last updated 19-Apr-2006. All rights reserved.