A grain is considered whole when all three parts – bran, germ and endosperm – are present. Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E,magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ & the bran of a grain.
Whole grains have been shown to reduce the risk of heart diseaseby decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood glucose in people living with diabetes. Other studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.
What kind of wheat?
The most common types of wheat grown in the United States are red and white wheats. Varieties include, hard red spring, hard red winter, hard white winter, soft white spring, and soft white winter. Deciding which wheat to store depends on what you will do with it.
Hard wheat is produced in areas that have dry temperature climates. The kernels are hard in texture, small, red, and have a strong gluten. Gluten is what gives wheat cohesive strength and allows it to stretch, expand, and retain gases as fermenting dough expands. This is excellent for making hearty whole wheat loaves of bread or to use in recipes as an extender for red meat. Hard red winter wheat is also the most common wheat available. Hard white winter wheat contains a more delicate flavor than the hard red wheat and can be used to make light and fluffy bread, rolls, and scones. It can also be used in recipes as an extender for white meat. Both of these varieties of hard wheat are high in protein and fiber.
The soft white classes of wheat are produced in areas of mild winters with adequate moisture. White kernels are larger and plumper than red wheat kernels, are of a softer texture, and have a weaker gluten strength. This wheat is used to make flaky pastries, pie crust, cakes, crackers, and breakfast cereals. Because of its lower gluten and protein content, it is not recommended for use in breads.
How should it be stored?
Wheat is one of the longest storing food items around. Whole wheat kernels will store longer and better than when ground up into flour. When storing your wheat at home, make sure it is in containers specifically identified on the label as food storage containers. Round containers are best when storing wheat since wheat gives off heat and square containers stacked closely together may not allow this heat to escape.
It is important that wheat doesn’t have a moisture content level higher than 10 percent. A higher moisture content than this causes damage to the wheat and exposure to oxygen may cause some forms of bacteria to grow. Storing wheat in a cool, dry place is the easiest way to keep moisture content low. A properly used oxygen absorber will also keep exposure to oxygen minimal.
A storage temperature of 40-60° F results in fresher wheat. However, 60° F and above is still acceptable. Food storage containers should not be stored directly on a cement floor to prevent rusting and pest contamination. Wheat should also be stored away from apples, onions, potatoes, etc., since the odor or flavor may transfer to the wheat.
Enjoy some pictures & recipes from our Wheat Activity!
Garden Herb Wheat Thins ---Makes 5 large cookies sheet
Mix 3 ½ cup Whole Wheat Flour 3
cups white flour In
a blender— to keep oil
emulsified & to blend in the herbs
2/3 cup oil (I use 1/3 cup canola and 1/3 cup olive) 2 cups water 1 tsp salt 1 ½ tsp. garlic salt
*FIRST--Rehydrate in small amount of hot water THEN
add to oil/water
1 T. dehydrated onion 1-2
T. dehydrated bell peppers
--*I use Rainy Day Foods mixed bell peppers 1 tsp. herb Italian or pizza
seasoning ¼ tsp chilli powder
*After
blending well –add to flour and mix well with spatula then knead until smooth
dough—about 2-3 minutes in a mixer or 5 min. by hand.
Cut into 6
equal pieces and roll out dough to edges—you want THIN! 1/8 inch at most.
Size (cut almost through) dividing dough into 8x12 pieces (about 1 inch size crackers)
Poke each cracker piece with fork. Grind
sea salt to lightly sprinkle surface.
Bake on 2nd
rack & 4th rack to do 2 at a time… set timer for 15 min… then
rotate positions.
Bake at 350
for 30-35
min. until golden/light brown. (If they have a “oil or wet” look at
all—not done.)
Break into cracker pieces after cooled a bit and store in
air tight container AFTER they have cooled.
Original Wheat Thins ---Makes 6
large cookie sheets
Mix 3 ½ cup Whole Wheat Flour 3
cups white flour In
a blender— to keep oil
emulsified & to blend in the herbs
2/3 cup oil (I use 1/3 cup canola and 1/3 cup olive) 2 cups water 2 tsp salt *Same as above
Graham Crackers ---Makes 4 large cookie sheets (could put into 4)
½ cup evaporated milk
(OR 1/3 cup dry powder milk in ½ cup
water) 2 Tbls.
Lemon juice or vinegar
Mix following in order listed. Blend
well to keep oil in emulsion. 1 cups dark brown sugar ½
cup white sugar OR honey 1
cup oil 2 tsp. vanilla 2
eggs slightly beaten
Combine
& mix both above mixtures well.
Add : 6
cups whole wheat flour 1 tsp. salt 1
tsp. baking soda
Divide
mixture into 4 equal parts (or 5 for
thinner cracker and no fuss with edges)
Place each
part on a greased and floured cookie sheet.
Roll from
center to edges ‘til 1/8 “ thick.
Prick with
fork about 1” apart.
Bake a t 375
for 15-20 min. (golden to light brown)
CUT
immediately into
squares while still warm.
**You can
also sprinkle cinnamon sugar on it before baking.
Store in
airtight container after cooling.
Homemade Grape Nuts—makes 2.5 lbs
3 cups whole
wheat flour
½ cup wheat germ 1
cup brown sugar 2
cups buttermilk (for substitute use milk and 2 T. lemon juice) 1 tsp. baking soda 1-2 tsp. cinnamon 1 tsp. salt
Beat until
smooth.
Spread dough
on 2 large greased cookie sheets.
Bake 25-30
minutes at 350.
While still
warm, break into chunks –about 1 “ size pieces
Whirl
briefly in a blender until smaller like grapenut pieces.
Crisp in
oven on cookie sheets at 250 for 20-30 minutes.
Store in air
tight container.
Wheat Treats for Salads
Soak wheat
in cold water for 24 hours. Change water
once or twice during this time.
Drain wheat
and rinse.
Remove
excess water by rolling wheat on a paper towel.
In a heavy
kettle heat vegetable oil to 360.
Put small
amount of wheat 1 ½ cups in a strainer or wire basket and fry in oil for 1 ½
minutes.
Drain on
paper towel.
Season wheat
with salt or powdered ranch seasoning.
Enjoy as a
fun snack or sprinkled on a salad.
Low-fat Apple Cinnamon Wheat Muffins ~ Laila Kammerman
2 cups whole
wheat flour
2 cups white
flour
2 Tbl &
2 tsp baking powder
1 tsp. salt
1 cup brown
sugar
2 tsp.
cinnamon
(optional--
¼ tsp nutmeg, ¼ tsp. allspice)
*blend
dry ingredients first
**Add wet
ingredients all at once and blend well
½ --2/3 cup
minced apples (see info below)
1/3 cup
applesauce
1/3 cup oil
1 tsp.
vanilla
4 eggs
2 cups milk
Spray muffin
tins—or line with paper… (makes 24-27
muffins) *Easy to freeze for later use
Bake 415 if
dark non-stick muffin tins… Bake 425 if
normal or lined with paper.
15 min. on middle rack (check with
toothpick to see if done)
What I
use for apples—
Dried apples
from cannery—crush them into small pieces.
I do it with the end of glass cup in a bowl. Rehydrate in hot water—level to apples. Or if you have apples in the fridge that
have lost their crispness—peel and chop fine.
I like to
cook the fresh apples with some cinnamon and keep in fridge to use in oatmeal
as well.
Light and Fluffy Wheat Pancakes/waffles
1 cup wheat
flour
1 cup white
flour
2 Tbl.
Baking powder
2 scant tsp. salt
1 tsp.
cinnamon
½ tsp.
nutmeg
2 egg
yolk (separate and set aside whites in other mixing bowl to beat fluffy
2 cups milk
1/3 cup oil
Mix dry
ingredients together.
In separate
bowl--Whip egg whites til stiff and fluffy (fold
in at final step)
Stir in with
wire whisk or beater –
Egg yolks,
milk, oil- scrape edges of bowl.
After smooth
Fold in egg
whites.
Cook on
griddle at 325 until bubbles form on top and dry ridge appearing on sides
Flip and
cook for 1 more minute.
EASY - FAST – DELICIOUS – low-fat
Wheat Germ Cookies
1 cake mix
(dry) - works with any of your favorite flavors
1 egg
¼ cup brown
sugar
1/3 cup
water
¼ cup oil
½ cup wheat
germ
Mix all
together—will be a little softer than normal cookie dough.
Grease
cookie sheet drop on with spoon
Bake at 375
for 12 min. on 2nd rack.
Makes about
2 doz.
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