Wheat

Wheat

Enjoying Wheat Without a Wheat Grinder–

Use cracked wheat instead of cracker crumbs, bread or rice in meatloaves and meatballs.
Substitute half of your hamburger in any recipe with processed berries.
Use cracked wheat in breads and cookies or on salads for a nutty flavor.
Pop bulgar wheat like popcorn.
Sprout wheat for salad greens.
More suggestions and recipes at- http://waltonfeed.com/self/wheat.html

Approximate Measurements–

1 cup uncooked wheat = 2 cups cooked wheat
2 cups whole wheat = 3 cups ground flour
1 lb whole wheat = 2 1/4 cups wheat berries

Getting the Most Nutrients Out of Your Wheat–

Pairing wheat with vitamin C rich foods will increase iron absorption (think strawberries, kiwis orange juice, peppers, spinach, broccoli &c) as well as neutralize the phytic acid which can inhibit nutrient absorption and cause allergies.

Pairing wheat with a healthy fat (as in not a trans fat) will help your body access the vitamin E in the wheat (think peanut or almond butter, olive oil, &c. Butter, eggs, meat & whole milk work too although you should not consume an excessive amount of saturated fat).

Cooking Whole Wheat Berries-

Wash one cup of wheat and soak in 2 cups cool water for 12 hours. Place rehydrated wheat in a pan and bring to a boil. It may be necessary to add water. Simmer for about one hour until tender. Wheat need not be covered with water since cooking by steam is effective (use a lid). Water should be mostly absorbed after the hour. The plump, cooked wheat will keep in a covered container in the refrigerator for about two weeks or frozen for longer. So, make lots and save time!

Cooking Whole Wheat Berries Overnight–

Wash wheat thoroughly, place in pot with twice as much water as wheat. Bring wheat to a steady boil for 10-20 minutes. Turn off heat, cover & let stand over night By morning the berries should be full and plump with most of the liquid having been absorbed by the berries. Carefully scoop the drier berries form the top of the pot and place in a plastic bag for storage. Drain remaining liquid from pot and reserve the more moist berries for processing.

Processed Cooked Berries– Run moist berries through a food processor. This will resemble hamburger. Freeze unused processed berries in 1 c portions after a few days.

Bulgar Wheat– Spread a thin layer of cooked berries on a cookie sheet and place in a warm oven (200°F-300°F) stirring from time to time until the kernels are completely dry and hard (about 45-60 min).

Cracked Wheat– Coarsely crack bulgar wheat in a blender or grinder.

Storing Bulgar & Cracked Wheat– Place in a glass jar to be reconstituted or used (respectively).

Reconstituting Bulgar Wheat– Add 2 cups of boiling water to each cup of bulgar. Let stand until moisture is completely absorbed, about 30-60 minutes.