Sunday, April 1, 2012

Boiled Wheat

Most preppers know the importance of storing wheat. It’s fairly inexpensive, stores virtually forever, and can be used in an almost infinite number of ways. Wheat is a key ingredient in most breads, cakes, cookies, pancakes, pasta, cereals, and seitan (wheat meat). It can be sprouted and added to a salad or tossed into a stir-fry (wheat sprouts contain 2.8 mg of vitamin C per cup, while unsprouted wheat contains none of this important vitamin). You can even use wheat to make boza or wheat beer. Sometimes I get so involved in grinding, sprouting, and other treatments that I forget about the basics, including simple cooked wheat.

Cook up a large batch of wheat berries (also called kernels) and store in your fridge, ready to be used in the following ways:
  • Add a handful to soups and stews.
  • Add to chili and other bean dishes to help improve the protein content.
  • Serve it warm with milk, sugar, and cinnamon as a hot breakfast cereal. I’ve found that 1/4 to 1/2 cup of cooked wheat is ample, since it is so dense and filling.
  • Use it as a meat-extender in meat dishes, such as meatloaf.
  • Toss a handful into a frying pan with sautéed mushrooms and eggs for a more nutritious egg scramble.
  • Place some in a casserole dish and add a can of soup, sautéed onions, cooked meat chunks, and cheese. Bake until warm throughout.
  • Make a tasty salad with cooked wheat, sliced celery, apple chunks, and a vinaigrette.
  • Combine with cooked garbanzo beans, lemon juice, and olive oil for a wheat tabbouleh.

To Cook Wheat
Rinse and drain the berries to remove any dust and broken pieces. Place 1 cup of rinsed wheat berries in a medium-sized saucepan. Cover with 2-1/2 cups water and place on the stove. Bring to a boil; reduce heat, cover, and simmer for one hour. Remove pan from the heat and allow to sit 10-15 minutes. Fluff and enjoy. Store any remaining cooked wheat in the refrigerator.

Boiled Wheat

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