31 Wheat recipes

COOKING WHOLE KERNEL WHEAT
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! (a slow cooker can also be used, as can a pressure saucepan -- 1 cup wheat to 2 cups water at 15 lb. pressure for 15 minutes. Salt optional.)

POPPED WHEAT
Here is a great snack recipe that uses whole unground wheat and stores very well. You can eat it as is or sprinkle on a few salads. Take 1 cup soaked and cooked whole wheat kernels (cooked just about 30 minutes -- not until split) and drain very well. (You may even wish to dry it off with a towel.) Heat cooking oil to 360 degrees. Deep fry a small portion at a time, about 6 tbsp for 30-45 seconds or until golden brown and popping sound is done. Immediately remove from oil with a strainer and place on a paper towel to cool. The wheat will not pop like popcorn, in fact some kernels may not pop at all but will be very crispy and golden. Season to taste with salt, onion salt, garlic salt, barbecue salt, or dust with powdered ranch dressing. Cool completely and store in a glass jar. If desired, add to dried fruit and chocolate chips for a great trail mix!

WHEAT SALAD - SURPRISINGLY SCRUMPTIOUS

2 1/2 cups cooked, rinsed, cooled whole wheat kernels
2-6 oz vanilla instant pudding (dry) pkts
3 tbsp lemon juice
16 oz whipped topping (or you can use Cool Whip)
8 oz cream cheese
1-12 oz can fruit cocktail w/ juice

Once the wheat is cooled, whip the cream cheese and lemon juice. Beat the whipped topping into cream cheese until it's light and fluffy. Mix in the remaining ingredients. The pudding will firm up the mixture so you can enjoy this immediately but it's better if its chilled. If you'd like, you can use a 12 oz can of crushed pineapple instead of the fruit cocktail. For variety, use cooked and rinsed cracked wheat, rice, or very small fine noodles (like acini de pepe). We've had this with pistachio pudding and pineapple as well in my family.

BAKED WHEAT PUDDING

2 eggs
1/4 tsp. salt
1/3 c brown sugar
2 cups milk, heated
1/2 cup raisins
1 cup cooked whole wheat

Beat eggs slightly, add salt and sugar. Add heated milk, raisins, and wheat. Bake at 325 degrees until set. Nutmeg may be sprinkled on top before baking. Serve with cream or fruit sauce.

BULGUR WHEAT
Bulgur is a precooked, dried cracked wheat. It is toasted in appearance, nutty in flavor, and easily adaptable to favorite dishes. Bulgur has the advantage of cooking more rapidly than whole or cracked wheat. People in the Middle East eat this daily.
Take cooked whole kernel wheat and spread thinly on cookie sheets or shallow pans and place in a warm oven to dry (200 degrees F). Wheat must be very dry so it will crack easily. When thoroughly dry, remove the chaff by rubbing kernels between the hands. (You may need to slightly moisten hands.) Crack wheat in a mill, grinder or blender. It is now ready to use. If the recipe calls for cooked bulgur, boil it in water for 5-10 minutes or until rehydrated. It will approximately double in volume. (Regular cracked wheat can be used, but the cooking time will need to be increased.)

BULGUR PIZZA DOUGH

1/2 c bulgur
1 3/4 c water
1 pkg active dry yeast
1/4 c lukewarm water
2 1/2 c flour
1 tsp salt
1 tbsp vegetable oil

Combine the bulgur and 1 3/4 c water in saucepan, cover, and heat and simmer 15 minutes or until most of the liquid is absorbed. Cool to lukewarm. Dissolve yeast in lukewarm water. Sift flour, 1/2 tsp. oregano, 1/2 tsp. garlic powder, and salt together. Add oil, cooked bulgur, and yeast mixture. Mix thoroughly (until dough leaves sides of bowl). Lightly oil surface of dough, cover and let rise in warm place, about 85 degrees F. until doubled in volume, about 1 1/2 hour. Divide dough in half. Roll each half into a circle to fit a 12 inch pizza pan. Brush surface with oil and let rise 20 minutes or until done putting on toppings) and then bake 375 degrees for 35-40 minutes.
Quickie version: add 1/4 tsp. baking powder to flour. Continue as above, but don't wait for the rising time. Immediately after kneading/mixing, shape onto pans. Put on toppings, let sit another 5 minutes, and then cook 20 minutes at 400 degrees or until browned on bottom and top looks properly melted.

CHINESE FRIED BULGUR

2 tbsp vegetable oil
3/4 cup finely minced onion
1/2 cup finely minced celery
1/2 cup finely minced green pepper
2 1/2 cups cooked bulgur
2 tbsp soy sauce

Heat oil in heavy skillet. Add onion, celery, and pepper. Saut� over moderate heat until onion is opaque. Stir in bulgur. Cover and cook over low heat 15 minutes, stirring occasionally. Stir in soy sauce.

PILAF -- CHICKEN FLAVORED

2 tbsp butter or margarine
3 tbsp chopped onion
1 c bulgur
2 c chicken stock
1/2 tsp salt
1/8 tsp pepper

Melt butter in heavy skillet, add onion and saut� until opaque. Add remaining ingredients, cover and simmer over low heat 20 minutes, or until all liquid is absorbed.
Variations:
Beef flavored: substitute beef stock or canned bouillon for the chicken stock. Add 1 tsp. Worcestershire sauce
Parsley: Add 1/4 tsp. chopped parsley to the chicken flavored pilaf at the beginning of cooking.
Parmesan Pilaf: Increase onion to 1/4 cup and add with it 1/4 tsp minced garlic. When cooking is completed, stir in 1/3 c parmesan cheese and 1 tbsp minced parsley.
Pink Pilaf: Substitute 1 cup tomato juice, 1 cup chicken broth, and 1/4 c water for the 2 cups chicken broth.
Taiwan Pilaf: When cooking is completed, stir in 1 to 2 tbsp soy sauce.
Pilaf Almondine: Cook 1 cup bulgur. When cooked, add 1/3 to 1/2 cup butter or margarine. Sprinkle with chopped, toasted almonds.

Diced/sliced meats and other spices can easily be added! Broken up vermicelli or even rice also can be added (with increase in liquids). Be creative!!

WHEAT CHILI -- USING BULGUR TO SAVE TIME

1/2 large onion
1 tbsp chili powder - or to taste
1 lb.
ground beef
3 c cooked bulgur
1 each 16 oz can tomatoes
1/2 tsp cumin powder

Cook chopped onion and beef in frying pan until browned. Add tomatoes, chili powder, cumin powder, and cooked bulgur. Cover and cook over low heat for 20-25 minutes. (This can be done with regular raw whole kernel wheat, but will need more liquid/tomato juice and will need to be cooked for about 1 1/2 hours.)

TABOULI (TABBOULEH)

1/2 c bulgur
2 c cold water
3 medium tomatoes, diced
1/2 c parsley, chopped
1/4 c chopped green onions
2 tbsp fresh mint, chopped
2 tbsp oil (olive)
2 tbsp lemon juice
1 tsp salt
1/4 tsp pepper

In large bowl, stir bulgur with water; let stand 1 1/2 hours until bulgur softens and rehydrates. Drain bulgur well. Add tomatoes and remaining ingredients; mix well. Cover and chill for at least 1 hour. Serves 6. (Can use cooked whole kernel wheat.)

SPROUTING
Rinse the proper amount of seeds and place in a jar. Cover with about 1 inch of water and soak at least 8-12 hours or overnight so seeds swell. After soaking, cover bottle with a piece of nylon stocking, net or fiberglass window screening. Hold in place with an elastic band or a bottle ring so air and water can pass through freely. Pour water in jar and gently shake. Pour off water and lay jar on its side in a dark place. Repeat this two or three times a day until the sprouts are as long as the wheat kernel. Store sprouts in refrigerator until ready to use. Mix sprouts into casseroles, nut loaves, meat loaves, poultry dressing, vegetable salads, gelatin salads, soups, stews, egg dishes, souffl�s, scrambled eggs... Don't let sprouts get too long or get past their prime as wheat grass will result - a different item altogether. Keep them out of the sunlight which will turn them green.

FISH CHOWDER

2 1/2 c hot water
1-2 (6 1/2-oz) cans tuna
3 tbsp butter
1/2 c raw cracked wheat
1/2 c chopped onion
1/2 c frozen peas
1/2 c chopped celery
1/2 c shredded carrots

Put all of the ingredients into a saucepan and bring to a boil. Lower the heat to medium and cook for 15 minutes. Blend the following and add to the hot mixture:

2 c hot water
3/4 c dry milk powder
1 1/2 tsp salt
1/4 c cornstarch
1/8 tsp pepper mixed with the milk powder

Heat to just below boiling and stir until thickened.
YIELD 6-8 servings

INDIAN FRY BREAD

Mix together:
4 c flour (half white)
1/2 c non instant powdered milk
2 tsp baking powder
2 tsp sugar
ADD: 1 1/2 c very hot water

Quickly work ingredients together and knead for a few minutes. Take pieces from ball of dough, pull and stretch with hands into a circle of about 6 to 8 inches. (Or roll out on oiled counter and cut into desired shapes.) Fry in hot oil. Top with chili or refried beans, grated cheese, green onions, lettuce, thawed and slightly steamed green peas, cooked garbanzo beans, olives, etc. With a drizzle of Ranch-type dressing on top.

SCONES

1 qt buttermilk
8-9 c whole wheat flour (or 5 c whole wheat and 3-4 c white flour)
2 tbsp active dry yeast
2 tbsp honey or sugar
2 tsp salt
1 tbsp baking powder
1/2 tsp soda
1/3 c oil
2 eggs

Warm buttermilk to 125 degrees F. Combine 5 cups flour, yeast and honey in mixer bowl. Add buttermilk and mix 1 minute. Turn off mixer. Add salt, baking powder, soda, oil, and eggs. Turn on mixer and add remaining flour, 1 cup at a time until dough begins to clean the sides of the bowl. Dough should be soft. If dough gets too stiff, drizzle a little warm water over dough as it mixes to soften. Dough may be used immediately or covered and stored in the fridge for 2 to 3 weeks. Dough will continue to rise for a while in fridge.
Knead down a few times. When ready to use, roll out room temperature dough on a lightly floured counter top. Cut into desired shape. Let rise. Cook on a nonstick griddle at 375 degrees F turning when brown and cook other side or deep fry in hot oil.
YIELD: 72 scones. Serve hot with honey and butter, jam or desired sweetener. Can be used as Fry Bread.

PITA BREAD Mix together:

2 c flour
1 tbsp active dry yeast

ADD and mix well:

1 1/4 c water (120 degrees F)
1/2 tsp salt

Gradually add another 2 cups flour until dough cleans sides of bowl. Dough should be moderately stiff. Knead 4 - 5 minutes until dough is smooth and elastic-like. Do not over knead. Form dough into 10 balls. On a floured counter top, roll each ball from the center out, into a 1/4-inch thick and 5 - 6 inches round shape. Make sure both sides are covered with flour. Place on a lightweight, nonstick baking sheet. Let rise 30 minutes or until slightly raised. Preheat oven to 500 degrees F. Gently turn the rounds upside down just before placing in the oven. Bake on the bottom rack of oven. The instant hot heat makes the breads puff up. NOTE: The Pita Pockets will be hard when removed from the oven and soften as they cool. While still warm, store in plastic bags or an airtight container. To serve warm, reheat in a 350 degrees F oven. Cut in half to fill with salads, vegetables, tomato and lettuce with a slice of red onion or chili, refried beans, etc. Instead of cutting in half and separating the cooked bread to fill, try folding it over a filling for a great meal. Filling for a Pita Pocket or Whole Wheat Sandwich: Use the following list of mixed vegetables to make a delicious wholesome sandwich. Try fresh slices of avocado, white cheese, olives, mushrooms, tomatoes, cucumbers, sprouts, purple onions, meats...

CHILI RELLENO CASSEROLE 1/2 lb. lean ground beef 1 med. onion, chopped 1/2 tsp salt

2 c cooked whole wheat 2 (4-oz) cans green chilies
1 1/2 c grated Cheddar or longhorn cheese
1 1/4 c milk
1/2 c whole wheat flour
4 eggs
2 dashes hot sauce
1/4 tsp allspice
1/4 tsp cumin

Brown the ground beef and onion in a small skillet. Add salt. Cover the bottom of a 6 x 10-inch glass baking dish with half of the cooked wheat. Drain the liquid from one can of chilies into a blender. Remove seeds from chilies and layer chilies over cooked wheat. Spread meat and onions over chilies. Cover with grated cheese. Spread remaining wheat over cheese. Drain liquid from the second can of chilies into blender. Remove seeds and layer over wheat. In blender combine milk, flour, eggs, hot sauce, and spices. Blend well. Slowly pour over casserole. Bake in a 350 degrees F oven for 45 minutes. Remove from oven, and let sit 10 minutes before cutting.
YIELD: 5 or 6 servings

MULTIPURPOSE BAKING MIX
(ALL of these "mix" recipes came from the book FROZEN ASSETS by Deborah Taylor Hough, pages 163 - 169.)

4 c all-purpose flour
4 c whole wheat flour
1 1/3 c nonfat dry milk
1/4 c baking powder
1 tsp salt
1 1/2 c vegetable shortening or margarine (do not use oil)

In a large mixing bowl, stir dry ingredients together until well-mixed. Cut in shortening or margarine until well-mixed. Store in closed, covered container. If stored in a pantry, use within one month; or store in a refrigerator.
NOTE: If margarine is used, store only in refrigerator-the margarine will go rancid if stored at room temperature for any length of time. Stir lightly before use. All-purpose flour, cornmeal, or rolled oats may be substituted for the whole wheat flour.

PANCAKES
4 c Baking Mix
2 c water
4 eggs, beaten
In a bowl, stir together ingredients just until blended. The mixture will still be somewhat lumpy. Pour scant 1/4 cup on hot griddle. Cook until edges are dry. Turn; cook until golden. For fluffier pancakes; add 4 tablespoons lemon juice (or vinegar), 8 teaspoons sugar and 4 teaspoons baking powder. If preparing pancakes to freeze, undercook slightly, freeze individually on cookie sheet, place frozen pancakes into freezer bag. To reheat, place frozen pancakes in a toaster.
NOTE: Author found 2 cups of water made the batter too thick. Try adding 3 cups water. Adjust the water to the consistency you want.
YIELD: About 24 medium sized pancakes
WAFFLES
4 c Baking Mix
1 1/3 c water
2 eggs
4 tbsp vegetable oil
Stir ingredients until well blended. Pour onto hot waffle iron. Bake until steaming stops. Freeze leftover waffles individually on cookie sheet. Once frozen, store in a freezer bag. To reheat, place frozen waffles in a toaster.
NOTE: Author adds a bit more water to reach a consistency she prefers.
YIELD: about 24 twelve inch waffles
BISCUITS
4 c Baking Mix
1 c water
Add water to baking mix and stir about 20 times. Turn dough onto lightly floured board. Knead 10 - 15 times. Roll or pat to 3/4 inch thickness and cut with biscuit cutter. Bake on ungreased pan or cookie sheet in a 400 degrees F preheated oven for 12 - 15 minutes. To freeze, place in freezer bag. Reheat in microwave. VARIATIONS: 1/4 c bacon, cooked and minced; or; 2/3 c grated cheese and 1/2 teaspoon garlic powder; or 2/3 c raisins and 2 tablespoons sugar.
YIELD: 20 two-inch biscuits.
SHORTCAKE
4 2/3 c Baking Mix
1 c water
6 tbsp sugar
6 tbsp margarine or butter, melted
Stir ingredients until soft dough forms. Spread in two ungreased 8-inch square baking pans. Bake at 425 degrees F for 15 - 20 minutes or until golden brown. Slice into squares. Serve with sliced berries and whipped cream.
For drop shortcake: after stirring, drop dough by 1/4 cup drops onto ungreased cookie sheets. Bake 10 - 12 minutes or until golden brown.
YIELD: 12 servings.
DUMPLINGS
2 c Baking Mix
2/3 c water
1 tbsp potato granules/flour (opt)
Stir together baking mix and water. Drop batter by heaping tablespoons onto boiling soup or stew. Cook covered for 10 minutes, then remove lid and cook uncovered for an additional 10 minutes. (I also add various herbs to the flour mixture. For example, poultry seasoning, marjoram, maybe some chives or dried onions, etc.)

WHOLE WHEAT STREUSEL CAKE

3 3/4 c whole wheat flour
3/4 c sugar
3 tbsp baking powder
Pinch of salt
3/4 c butter, softened
2 c milk
2 large eggs

Topping:(should be like wet sand)

1 1/4 c sugar
3/4 c whole wheat flour
2/3 c melted butter
1 tsp cinnamon

Combine flour, sugar, baking powder, salt, butter, milk and eggs, and mix well. Pour cake batter into greased and floured pan and sprinkle topping on top. Bake at 350 degrees F for 25-30 minutes. Makes 1 -9x13 pan.

WHOLE WHEAT ANGEL FOOD CAKE

3/4 c whole wheat flour
1/4 c cornstarch
1 1/2 c sugar
12 large egg whites
1/2 tsp salt
1 1/2 tsp cream of tartar
1 tsp vanilla or almond extract

Hot butter sauce (follows) Grind wheat into flour. Put whole wheat flour, cornstarch and 3/4 cup sugar in a small bowl and stir until thoroughly mixed. Set aside. Separate egg whites from egg yolks being sure there is no piece of yolk mixed with the whites.
Place egg whites in mixer bowl. Add salt and cream of tartar. Whip on high speed until whites will stand in peaks. Gradually add the remaining 3/4 cup of sugar and flavoring. Turn the mixer down to low during this time. Stop the mixer and sprinkle 1/3 of the flour mixture over the beaten egg whites and blend for just a second. Do not thoroughly blend. Add 2nd 1/3 of the flour mixture and blend again for just a second. Do not thoroughly blend. Add last 1/3 of the flour mixture and blend only until thoroughly mixed. Pour into angel food cake pan and bake for 1 hour at 325 degrees. Invert pan to cool. (You may wish to grease the pan.)

HOT BUTTER SAUCE

Heat:

1/2 c butter (margarine)
1 c sugar
1/2 c canned milk or half and half

Heat 10 to 15 minutes.... DO NOT BOIL.

Add: 1 1/2 tsp vanilla.
Serve over individual servings of cake.

TEXAS WHEAT CAKE

1 c margarine
2 c sugar
4 eggs
1 tbsp lemon or orange extract
1/2 tsp vanilla
2 1/2 c whole wheat flour
1 tsp baking soda
1/2 tsp salt
1 tbsp vinegar
3/4 c buttermilk

Mix well and bake in Bundt pan at 325 degrees for 1 hour. Let set in pan for 5 minutes then turn out on plate. Ice with glaze while still hot.

GLAZE:

1 1/2 cup granulated sugar
1/2 cup lemon or 1 cup orange juice

Mix together and cook in small saucepan until glaze is formed. (Basically it just dissolves...) Pour slowly over cake, allowing to soak in. I usually use a large serving spoon to dribble the glaze into and on the cake. Be sure and use all of it, as it is what makes the cake! It will puddle around the cake and soak in, not leaving a white icing.

WHOLE WHEAT SPICE CAKE

2 c whole wheat flour
1/2 tsp baking soda
2 tsp baking powder
1 tsp salt
1/2 tsp nutmeg
1 tsp cinnamon
1/4 tsp cloves
1/2 c shortening (or oil) 1 c sugar
2 eggs
1 c sour milk
raisins, nuts, optional

Mix well. Pour into 9x13 greased pan and bake at 350 degrees for 30 minutes.

BLENDER PANCAKES

1 c milk
2 eggs
2 tbsp oil
1 c uncooked whole wheat
2 tsp baking powder
1 1/2 tsp salt
2 tbsp honey or sugar

Put milk and wheat in blender. Blend on highest speed for 4 to 5 minutes or until batter is smooth. Add and blend on low, eggs, oil, baking powder, honey, and salt. Bake on hot griddle. [By adding one additional tbsp wheat and increasing oil to 4 tbsp, you have waffle batter.]

WHOLE WHEAT BROWNIES

1 c melted shortening
4+ tbsp cocoa
4 eggs, beaten
2 c whole wheat flour
1 c sugar

Beat together; spread in greased/floured 9x13 pan. Bake at 350 degrees for 25 minutes.

Icing:

1/2 c melted butter
2 c powdered sugar
2 tbsp cocoa
1 tsp vanilla

Mix with milk, adding a tbsp at a time, to spreading consistency.

GRAHAM CRACKERS

1 c whole wheat flour
1/2 c oat flour
1/3 c + 1 tbsp sugar
1/2 tsp soda
1/3 c butter
1 tbsp honey
1 tbsp milk

Sift flours, sugar, and soda into a mixing bowl. Heat butter, honey, and milk until butter is melted. Pour into dry ingredients and stir until smooth. Let chill 1/2 hour to 45 minutes. Roll out dough to 1/4 inch thick. Cut into squares. Bake 350 degrees for 15 minutes. Prick crackers with fork as they come out of oven.

WHEAT MEAT
(My directions for this will not be complete -- as it would take an entire page to explain it properly, but this will get you the idea. (Please see our Wheat Meat page for specific instructions.) This is the process of taking the gluten/protein out of the flour -- separating it from the starches and can be done with white flour or freshly ground wheat flour. You basically add enough water to make a dough like texture -- just wheat flour and water. Let it sit for 30-45 minutes for the gluten to develop. Rinse under water to remove the starches. (It will run clear and take out some of the bran. It feels like it's falling apart as the starches rinse clear, then comes together again.) At this point, there are two main different approaches: boiling in broth versus baking in the oven. You can either take this heap of gluten and make a long "loaf" shape out of it then put it on a greased cookie sheet and bake in the oven. Or you can put it in broth to cook/boil/flavor it. If baking, it will need to bake through and usually browns just barely. It takes about 30 minutes to boil it which depends on it's size. The baked wheat meat can then be ground to make a "ground beef" texture. Using a blender to shred it also works great. The boiled wheat meat can be cut to mimic slices of chicken or beef. At this point for either, there are many ways this can be handled. If this is of interest to you -- you will need lots more detail. I have done this before. It can be fried like a steak with breading or made into a "chicken nugget" or even made into a delicious coconut crumble with brown sugar and butter. Yum, I liked it a lot. In an emergency, this would definitely provide a change of texture while focusing on the wheat's protein.