"The time will come that gold will hold no comparison in value

to a bushel of wheat." (Brigham Young)

You Can’t Beat Wheat

Presented by Naomi, Samuel, and Aidan Gillam

“One Cannot think well, live well, love well, until one

has dined well.” --Virginia Woolf

--

Sister Kent e-mailed me a

little before Christmas time

asking if I could help teach

this class. This came at a

busy time. But I wanted the

adventure of learning and

teaching about wheat and

its benefits and how to

prepare it without using a

grinder and besides: Debbie

helped me once by teaching

a class out in Tehachapi.

SO, I’m happy to help her

and teach this class tonight.

She e-mailed me a list

of things she thought I

should cover and

some power points.

You’ll find those things

on your outlines.

I hope by the end of

this class that you’ll

feel more

knowledgeable about

wheat and its health

benefits and that you

will feel empowered to

begin using whole

wheat as a regular

part of your healthy

diet.

Opening; Gain Attention – “Hi Everybody, We are going to begin our “You Can’t Beat Wheat” class now.” Thank you for coming.

1

Presenting

Wheat

Q: How many of you were here

last time the “You Can’t Beat Wheat”

Class?” was presented?

Q: How many of you have wheat in

your home storage?

GOT WHEAT? When do you really start to go nuts?

When you are HUNGRY...when

you’re MAL-nourished. Think

about it. How homicidal were

Laman and Lemuel towards Nephi

after he broke his bow which was

their only means of getting food for

their family? How desperate was

Esau to trade his birthright to Jacob,

his younger twin brother for the

“mess of pottage”?

How eager were the people in

Joseph of Egypt’s day to trade all

their property and their liberty

in order to eat the food that

Joseph helped the pharaoh store

before the famine hit?

Hunger makes people do

extreme things. So we are

counseled by the Lord to store

food to get us through the lean

times of our lives so that we

don’t have to do unwise, mean,

or desperate things.

And nothing beats wheat! So get

some!

2 2

Parts of Wheat

Bran: outer covering, high in vitamins, minerals and protein

Endosperm: inner part where cellulose, starch and gluten are found; scant vitamins and minerals found. White flour is mostly made from this.

Germ: high B and E: also protein, fat and mineral, phosphates (brain/nerve food), calcium

Let’s get to know

whole wheat a little

better! Here is the

little wheat grain or

seed or berry.

3

Basis of long term food storage

HARD wheat – 30+ years

SOFT wheat – 5+ years Unsealed Wheat flour 3-12 months

YOU CAN’T BEAT WHEAT for

STORABILITY!!!! It is superior at retaining its

Nutrition, so it’s perfect for

long-term food storage.

4

YOU CAN’T BEAT WHEAT in

Health Benefits!!!! A diet high in whole wheat:

Significantly reduces blood pressure

Promotes healthy heart function; 1/3 less likely to suffer heart

failure.

Strengthens immune system

Reduces risk of diabetes, strokes, and gum disease.

Significantly reduces risk of developing colon cancer.

One is more physically fit and weighs less than those who do not

have diets high in whole wheat.

Prevents gall stones.

Decreases incidence of childhood asthma.

whole grains to reduce the risk of stroke, type 2

diabetes, heart disease, asthma, carotid arteries,

inflammation and colorectal cancer, as well as to help

with weight control, gum disease and blood-pressure

levels.

5

YOU CAN’T BEAT WHEAT in

NUTRITION!!!!

Nutrient Data laboratory United States Department of Agriculture

Hand out the Study

Results.

Those of you who

have already come to

this class may already

know that “when it

comes to home storage and health benefits you Can’t Beat Wheat.

#1

6

YOU CAN’T BEAT WHEAT in

NUTRITION!!!! 1 Cup of whole wheat has

407 calories

2 g fat

16 g protein

87 carbohydrates

15 g fiber

18 amino acids

WHOLE Wheat has

lots of these

nutritional

necessities . . .

7

Re: carbohydrates; Don’t be afraid of the

carbs in WHOLE WHEAT. They are of

the complex variety and because of its

high fiber whole wheat products will

NOT be metabolized like White All

Purpose Flour which is a simple carb

which metabolizes like sugar.

High carb products which are low in fiber,

cause many of us to have high and low

spikes in our blood sugar levels which

cause us to feel drained and sluggish and

braindead. Diets high in simple carbs lead

to more serious health problems like

obesity and diabetes. Eating WHOLE

wheat gives us complex carbs.we need to

have steady blood sugar levels and be

healthy and smart.

YOU CAN’T BEAT WHEAT in

NUTRITION Whole Wheat Is GOOD for you!

Many vitamins/minerals Calcium, Iron, K, thiamin

Pantothenic acid;Phosphorus

Riboflavin, Niacin, C*, E*

B6, Folate, Manganese

Selenium, Zinc,Potassium

Magnesium, Copper. When Sprouted *

…And many vitamins and

minerals. The ones that are

underlined are those that

wheat has more of than any

of the other main world food

staples the USDA study

compared wheat to.

8

YOU CAN’T BEAT WHEAT IN

NUTRITION

When sprouted, Wheat will supply vitamins A

& C to help maintain health when lacking

fruits/vegetables.

9

Disclaimer to the above statements:

We’re Talking

WHOLE WHEAT

NOT products made with all

purpose flour.

Actually, you can’t beat

WHOLE wheat: Our

culture presents some

products made from white

flour as if they are so good

for you because they have

enriched them such as

enriched white flour: (in

next slide)

10

FYI: Commercial white bread does NOT

have the health benefits of whole wheat

because it is not made from whole wheat.

For Example:

11

White Bread is made from white flour.

What IS white flour? Flour made from wheat that

has been stripped of its bran

and enriched. It is often also

bleached. Stripped: removing all 22 vitamins,

minerals and fiber

Bleached: More Chemicals

Enriched: adding 4 of those 22

vitamins/minerals back in

(iron, thiamin, niacin, riboflavin)

White flour is metabolized like

sugar, which means it leads to a

quick spike in blood sugar because

it has the fiber removed, which

would slow down the metabolism.

If you are looking for ways to reduce

your exposure to chemicals,

unbleached flour may be the best

choice for you.

The drawback is that the chlorine

added to bleached flour acts as a

preservative and helps protect it

from spoilage. The same is not true for

unbleached flour, which may not last as

long as bleached versions.

If you rely on unbleached flour for

daily use, you may have to use it up

faster than bleached flour to avoid the

risks associated with consuming spoiled

or expired food.

12

YOU CAN’T BEAT WHEAT in

Maintaining Healthy Blood

Sugar Levels Due to its low glycemic index, consumption of

whole wheat maintains healthy blood sugar levels

and prevents the severe drops and spikes associated

with eating refined foods. The reason being is that

whole grains take longer to digest allowing them to

enter the system more slowly than their refined

counterparts. 13

Poor breakfast = high in refined carbs/ low in micronutrients

Good breakfast = high in complex carbs/ hi in micronutrients 14

GOOD breakfast = One that is HIGH in

complex carbs/ high in micronutrients such as:

15

You know we have our free agency.

We have a CHOICE on whether or not

eat as the Lord recommends. We

don’t HAVE to. We can try different

eating plans and be able to judge

whether or not we feel energetic and

quick-to-learn or if we feel sluggish

and drained.

What diets works best for your

energy level and ability to think?

I have learned for myself that eating

simple carbs makes me feel drained

and lethargic . . . I feel like I can’t

think clearly and I am easily

overwhelmed. I feel like an invalid –

there is just no get-up-and-go to do

things I want to do for myself or

others. I feel poisoned.

On the other hand, when I take care to eat whole

grains and fresh fruits and vegetables, I feel ALIVE. I

feel like vibrant me again. I can serve my family and

others with energy and my mind is quickened to

what I can do to solve my problems. I feel like I can

receive intelligence and promptings (or treasures of

knowledge) better.

In consequence of evils and designs which do and

will exist in the hearts of conspiring men in the last

days, I have warned you, and forewarn you, by giving

unto you this word of wisdom by revelation—

We can be the part of the population that is healthy

and quick to observe or we can be the sickly part

who cannot make good decisions because of what we

are putting into our body—

The Medical and pharmaceutical industries are

profiting immensely because such a high percentage

of the populace is sick (diabetes; high-blood pressure,

cancer, mental illness,heart problems, obesity, etc.)

This is NOT just because of drugs, alcohols and

smoking. It is because we eat too much meat, too

much rich, refined foods, and too much in general.

16

To Do. Finish. . .

Current Popular Non-

Examples of the Lord’s

recommended eating plan.

YOU CAN’T BEAT WHEAT

to keep you REGULAR

Fiber Promotes a healthy digestive tract.

It has more than other staples.

17

YOU CAN’T BEAT WHEAT in

VERSATILITY

Breads, Tortillas, Porridges, Salads, Pastas like

Macaroni and Spaghetti, Crackers, Cracked Wheat

Sausage, Cakes, Sprouts, Wheat Grass Juice, etc.

18

YOU CAN’T BEAT WHEAT in

AFFORDABILITY!!!

Inexpensive 2 lbs for about $1

19

If you were to eat the

wheat berries or

creamed wheat

cereal or blender

wheat pancakes

rather than Lucky

Charms and bacon

and eggs, for

example. Not only

would you feel more

energetic and able to

think, but you would

suddenly find you

could afford food

storage?

"The time will come that gold will hold no

comparison in value to a bushel of wheat." (Brigham Young, Discourses of Brigham Young, p. 298.)

YOU CAN’T BEAT WHEAT as

an INVESTMENT!!!

If the prophet said it,

it’s good enough for

me.

A bushel measures 8

gallons of a dry

commodity

20

USDA: Review their Study

YOU CAN’T BEAT WHEAT in

Recommendations Among other advise to maintain our health, the Lord in D&C Section 89 (known to us as the Word of Wisdom) The Lord:“Wheat /is/ for man” and “all

grain is to be the staff of life”. (D&C 89:17)

The Lord’s messengers: “From

the standpoint of food production, storage, handling, and

the Lord’s counsel, wheat should have high priority.

- Ezra Taft Benson

declares that

21

comparing it to 10 other main

food staples

"The time will come that gold will hold no comparison in

value to a bushel of wheat.” --Brigham Young

The Lord said it. I

believe it. That settles it.

Got Wisdom?

Energy?

Protection?

22

YOU CAN’T BEAT WHEAT for

access to wisdom, energy and

(or in other words THINK and receive inspiration better).

D&C 89 PROMISES IF we follow its counsel: We’ll “find wisdom and great treasures of

knowledge” We’ll “run and not be weary and walk and not

faint” And 3.We’ll be protected from the destroying

angel.

(or in other words we’ll have reserves of ENERGY (Life and our ability to serve is so much better when we have energy!)

23

If we live the word of

wisdom, we WILL

receive many blessings…

Think about Daniel and his friends commitment to living the Word of

Wisdom and how they were so much healthier and smarter (more

able to receive inspiration and understanding) than the other young

men who were eating as the King ate.

Meshach, Shadrach and

Abednego, his other brilliant

friends in captivity and

fellow saints, also refused.

Daniel interpreting King

Nebuchadnezzer’s dream

“Treasures of Knowledge”

The people in the King’s court and the king

probably thought Daniel and his friends were

crazy to refuse the rich food from the King’s

table. Daniel trusted God’s wisdom more than

man’s and was blessed in both body and mind

for it.

24

This could be our strong healthy

body, relationships, finances,

and/or our spiritual, mental and

emotional state when we

choose to act upon the

Lord’s counsel and heed the

promptings of the Holy Ghost.

This could be our ruined health,

relationships, and finances,

and/or our spiritual, mental and

emotional state if we choose to

disregard the Lord’s

counsel and ignore the

promptings of the Holy

Ghost.

Do YOU know anyone who loves us more or

whose advise you would trust MORE than the

Lord?

But we don’t HAVE to follow Christ. He does

NOT force us to. It is our choice. Many of us do

choose to follow his counsel because we trust

HIM more than we trust ourselves or our

fellowman even those who claim to be “experts”.

He knows what we need to be healthy and able to

receive inspiration and he write it out in D&C

89. It’s good reading for healthful eating.

25

As Great as these benefits are, your body

may reject a sudden change to its diet.

Not only will

adding Whole Wheat to your

diet NOW

make you healthier,

but it will also

reduce future stress.

Temporary Gastrointestinal distress (bloating, diarrhea, etc.)

If you are not used to eating a

high fiber diet and suddenly

have to change to one, you

WILL suffer from bloating and

diarrhea until your digestive

system gets used to the extra

fiber. So, you can 1.) get used

to eating healthy high fiber

foods now by integrating them

into your normal diet or, 2.)

Keep a supply of Gas X and

Imodium AD on hand. They

DO help with the symptoms

caused by sudden high fiber

changes to the diet.

Also, the gluten in wheat is

bad for a small percent of

people. When they eat wheat

they get diarrhea or

constipation or have sudden

weight loss.

It’s better to find out

NOW if we are wheat

intolerant than to wait until

the rainy day when it is one of

the only things on the menu.

26

FYI Wheat is an annual cereal plant

Part of the grass family

Grows best in cool weather

(That’s why its sprouts continue to grow in the fridge.)

27

FYI Wheat has the highest gluten of any grain:

It is the only grain in which the gluten (protein) can

be separated out.

Wheat Meat

28

FYI The wheat plant and bran are used for livestock feed

29

Here are the cows eating all that

nutrient and fiber rich bran that

was stripped from the wheat

when it was refined into white

flour. Don’t THEY look healthy.

FYI: There are two Types of

Wheat

There are two types of

wheat: Hard and Soft.

HARD and SOFT

30

HARD varieties

The hardest wheat is Duram,

used to make pasta

Higher protein/gluten content than soft

Superior for milling & baking

Good for breads

Store 30+ years

31

HARD

Red Wheat: Darker

nutty, hearty, robust flavor; most

widely grown (40%). Preferred

for artisan breads. Stickier.

White Wheat: Developed from red wheat to

exclude bitter taste in its flour; has

sweeter, mild flavor; easier to digest

Here are the differences

Between the 2 main

Types of Hard Wheat.

Types of Wheat

Nutritional composition is the same for red and white

32

Types of Wheat

Lower in protein content

Good for cakes, pastries, flatbreads

Not for yeast breads (unless blended w/ hard)

Higher moisture content

Stores 5+ years

SOFT

33

The Soft-kernelled varieties:

Are used to make such things as biscuits, cakes and

pastries.

SOFT varieties

34

Different species of wheat yield different

tasting/acting wheat products . . .

Kamut Wheat Flour Bakers Bread Flour Hard White

Wheat Flour

Hard Red

Wheat Flour

35

Before I started this test, I'd never worked with hard white wheat. While others frequently comment on it's mild taste, I wasn't prepared for a fifty percent whole grain bread that tasted like - ummmm - white bread! OK, not exactly like white bread, maybe an eensy bit denser and an eensy bit more taste but close enough. A lot of posters here use only whole grain flour, mixing white and red wheats to get the flavor profile they prefer. When they describe white whole grain as mild, you'd better believe it.

This is a review regarding the

Taste Differences

between red and white wheat.

36

Walton Feed

Bishop’s Storehouse/

Home Storage Center

Emergency Essentials

50 lbs

Honeyville Grain

#10 can/~ 6 lbs

$16.85 white

$15.85 red

$22.90

$50.99

$46.95

In paper bags except E.E.

E.E. wheat is actually only 45 lbs and

comes in a super pail.

W.F. Debbie organizes purchase

twice yearly. Does not include shipping

They sometimes have 20% off sales and

shipping is only $4.95 no matter how much

you purchase.

This is actually two 25 lb. bags $3.50

$5.00 white

$4.00 red

$12.39

$7.95

January 2013

Where to buy Wheat

37

Common

Wheat-Only

Products

38

Unprocessed raw kernel that comes off the wheat staff in the

field.

1 cup yields approx. 3 cups when cooked (steamed).

You can also sprout and/or grow wheat grass.

berries

grain

seed

Whole Wheat Berries

AKA

wheat kernels

39

Whole Wheat Flour

Flour produced from wheat kernel.

Sift 3 times to make lighter texture.

40

Whole Wheat Pastry Flour

Flour from wheat kernel ground on

finest setting 41

Bran

Outer layer, 43% insoluble fiber.

Considerable amounts of protein,

And is good source of some vitamins and minerals.

BRAN

42

Bulgar: Wheat’s version of Instant Rice

Whole wheat that has been, cooked, dried, broken.

Useful as a meat extender, to make pilaf, cereals, and tabbouleh.

Can be used in salads, soups.

Difference between Bulgar

and plain old cracked wheat is

that Bulgar has been cooked

and dried. Cracked wheat is

just cracked wheat.

43

Couscous Round granules which are made by rolling and shaping moistened

durum wheat and then coating them with finely ground wheat flour. It

is traditionally served under a meat or vegetable stew. 44

Cracked Wheat

Whole grain that’s broken into smaller pieces, for quicker cooking. You can

grind your own in a blender or grinder.

Soak it in HOT water for couple of hours and then add it to ground beef as

a nutritious meat extender. 45

Durum

Hardest wheat, and highest in protein.

It’s used to make semolina flour and formed into pastas.

46

Germ Flakes

Germ part of the wheat kernel, flattened and toasted. It contains

most of the vitamins and minerals found in the seed. Good for

breads or breakfast

47

Kamut Kamut is a remarkable wheat grain that is an ancient relative of modern

durum wheat. It is 2-3 times the size of common wheat with 20-40% more

protein, higher in lipids and more amino acids, vitamins and minerals. You

just substitute it for common wheat. It has been “untouched” by

modern plant breeding programs and 70% of those allergic to

common wheat have no or minor reaction to the Kamut wheat brand. For

many wheat sensitive people, Kamut has become the “Wheat you can

eat.”

Interesting Fact: People with celiac

Disease are more tolerant of the

Kamut variety of wheat. The proteins

are different.

Scientists have developed many new

kinds of wheat that produced large

amounts of grain that can resist cold and

drought and insects and disease. Since

then some people have developed some

intolerances to the gluten in the wheat.

Kamut was discovered in an Egyptian

tomb by a soldier after WWII who handed

a handful off to a friend who gave it to a

farmer in the US and that is how it was

reborn.

48

Kamut is not a wheat product. It is

wheat. . .

Rolled Wheat

Whole grain that has been rolled like oatmeal;

stores 8 years.

49

Wheat Grass

You can SPROUT and grow wheat kernels. Liquid

made from juicing wheat grass is packed full of

antioxidants

Benefits of Wheatgrass

It is high in oxygen, amino

acids, minerals and

enzymes and helps detoxify

the body, even of heavy

metals. It improves digestion

and prevents/cures

constipation, as well as

being an anti-oxidant.

Wheat grass is naturally

antiseptic and antibacterial

and can be used as a

natural deodorant because it

neutralizes and kills odor-

causing bacteria.

Benefits of Wheat Grass:

Basically, wheat grass is a

WONDERFUL tonic you can

make that helps virtually all

of the body’s systems

perform better. It is used

internally and externally. and

it would take a whole class to

talk about all it can do and all

the ways you could use it.

If you want to know more now

about what it can do for YOU

google “benefits of Wheatgrass”

and your eyes will be opened

50

Wheat Meat

AKA Wheat gluten (protein);

Made by washing wheat flour dough with water until

all the starch dissolves. It is boiled or baked for a meat

substitute. 51

Blender Cracked Wheat Cooking Cracked Wheat Blender Cracked Wheat Sausage Blender Wheat Pancakes Thermos Wheat Berries Wheat Sprouts g

Cooking Demos

52

How do I get Wheat (or any other

whole grain into my diet NOW so

that my family and I can benefit

from it NOW? . . . AND so it

doesn’t go to waste?

Wheat grain is not fast food, When you

think about making bread and sprouts

and cooking it you’ll note that it takes

TIME to make it edible and more time

to make it delicious.

Here are some recipes and shortcuts to

getting wheat dishes on your table that

will make it easier to eat your wheat.

Note: Apparently storing wheat and not having a wheat grinder is NOT as

desperate a situation as storing canned food and not having a can opener.

Today’s Cooking with Wheat Focus: Methods of

Preparing Wheat without the use of a grinder

Eating whole healthy foods

helps us achieve and maintain

good health, which allows

our minds to be alert so

we can receive

inspiration that can guide

and bless us. Plus, using

whole foods like wheat gives

us consistent energy,

lowers our food bill and keeps

our food storage from going

to waste.

Why Learn How to Cook using wheat?

53

And now Sam will show us how to:

Make cracked wheat from whole

wheat berries without a grinder

Cook cracked wheat

Make Cracked Wheat Sausage

All in about 5-7 minutes 54

Cracked Wheat

Whole grain that’s broken into smaller pieces, for quicker cooking. You can

grind your own in a blender or grinder.

Soak it in HOT water for couple of hours and then add it to ground beef as

a nutritious meat extender. 55

Either method seems to produce about

½ course wheat flour and ½ cracked wheat

(after sifting to separate).

56

TWO Ways to Make Cracked Wheat

Pulse about 2 cups wheat in a BLENDER on highest

speed until it mostly looks chopped. Sift out flour.

OR

Use a GRINDER with the stones set about 2 mm apart, so

that much of the grain come through only broken.

Wheat berries Blender

½ Cracked Wheat

½ Wheat Flour

&

Pulse about 3/4 C wheat berries at a time in a blender on highest

speed until it mostly looks chopped. Sift out the flour. Repeat until

you reach desired amount.

BLENDER Cracked Wheat:

57

Makes 2 cups of cooked cracked wheat. 58

How to COOK

Creamy Cracked Wheat Cereal

1 cup uncooked cracked wheat

3 cups water

½ teaspoon salt

¼ cup powdered milk

4 Tablespoons sugar

Prepare cracked wheat by using a wheat grinder or blender. Add

dry milk to water, whisk, and bring to boil at medium high

temperature. Add wheat, sugar, and salt; cover and reduce heat to

simmer for 20 minutes, stirring occasionally, until water is

absorbed. Makes 3 cups cereal.

This makes a delicious, nutritious

breakfast and uses common long-

term food storage ingredients.

59

2 C cooked

cracked

wheat

1 T brown

sugar 1 egg

4 T wheat

flour

1 Tbl.

Oil

4 drops

Liquid

Smoke

1 t beef base

or 1 t bouillon

½ t. garlic

salt

1/8 tsp.

cayenne

1½ t Italian

seasoning

Ingredients for Cracked Wheat Sausage

1 t. Worcester-

Shire Sauce 60

How to turn cooked Cracked Wheat into

Cracked Wheat Sausage

2 Cups cooked cracked wheat

1 large egg

4 Tbs. whole wheat flour. 1 Tbs. oil.

1 Tbs. brown sugar.

1 ½ tsp. sage (or Italian seasoning)

½ tsp. garlic salt

1 tsp. beef flavor base (or a bouillon cube)

1/8 tsp. (pinch) cayenne

4 drops Liquid Smoke

1 t. Worcestershire Sauce

Mix together then pan fry (325º - 350º)

Made from 1 cup cracked

wheat + 2 ¼ cups water. Let

simmer for 15 min. and let

stand for 10 min.

Tip: As long as you have

these ingredients out, why

not measure them out for

next time? Store

in a medium baby food or

pimento jar in fridge.

61

Or see next slide for

another option.

Idea to store spices for

dinners bags, get little

preserving jars at your

grocery or hardware

store and double coat

lids w/ chalkboard paint.

62 62

Cracked Wheat Sausage 63

These are prepared much like Tuna

Patties. They taste more like

hamburger.

Cracked Wheat Sausage 64

How to turn Cracked Wheat into

MEXICAN CASSEROLE 1 ½ C. cooked cracked wheat

2 ½ C water

1-8 oz. can tomato sauce

1-14.5 oz can diced tomatoes

1-12.5 oz can chicken chunks

1-4 oz can diced green chilies ¼ C. dry onion, soaked in ¼ C water

(or half a sautéed onion.)

1 Tbs. chicken bouillon

1 tsp. garlic salt

1 tsp. salt; 1/8 tsp. pepper (or to taste)

Mix in 9”x9” baking dish and bake at 350º

for 1 hr. Option: Add 1 C cheese while hot.

Pulse about 3 C wheat in a

blender on high until it mostly

looks chopped. Sift out the half

that will be flour and save for

another recipe.

Tip: As long as you have

the ingredients out, why

not measure them out for next

time? Store dry onion separate in a

baggie. Store other spices in a

baggie with the cracked wheat. All

these ingred can store in # 10 can.

65

Q: What do I DO with ALL my empty #10 cans?

TIP: Why not pre-measure the ingredients for some of your favorite

dinners into them? This will be such a help in preparing meals when

you are feeling pressed. #10s with a plastic lid are also way more

mouse-proof than Dinners-in-a-BAG. I KNOW !

Dinner-in-a-Can? Dinner-in-a-

Bag? What are you TALKING

about?

66

My biggest tip for cooking with wheat (or

for cooking in general) is to organize it so

that someone else (in my household) can do

it.

I’m a Dinner-in-the-Bag and now Dinner-in-

the-#10 Can mom. Just pre-measure recipes

ingredients into baggies or recycled baby-

food jars and then put in a bag or can with

the recipe attached. This helps your older

children prepare meals quickly and easily and

takes the load off of you when you need a

break.

Dinner-in-a Can

A bag or baggie of pre-measured

ingredients or spices are some things

one would typically put in a Dinner-in-

a-Bag. Consider how easy it would be

for the mouse in your house to nibble

through that bag and spoil your work.

It happens. Better to take precautions

by placing all the pre-measured

ingredients in bags into an empty #10

can or pre-measuring them into

appropriately-sized jars (baby-food-

sized on up to quart sized) or

container.

I once decided to use a couple of my

Dinners-in-a-Bag for door prizes at a

church preparedness event. I was

tickled to find that I still had a bag of my

“Casserole of the Year” left. It had

escaped detection due to it being on a

high shelf. I cheerfully got it down and

placed it on the display table at the

church. I was horrified when a sister

informed me that there were holes

nibbled in the freeze-dried spinach and

cheese baggies. Our pantry has a

suspended ceiling, and apparently a

mouse or mice had dropped in and

helped themselves to these unprotected

ingredients.

Hey Boyfriend! Over HERE!

This one is EASY pickings.

67

Cons of dinner bags: Moisture ruins them; Mice

can get to them; They tear.

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What D’ya NEED to Make

Blender Wheat Pancakes?

Sugar

baking

powder

powdered

eggs

oil Water

Salt

whole

wheat

powdered

milk

blender

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Blender Wheat Pancakes Recipe: #1 2 C Wheat Kernels (WASHED)

2 1/2 C water (see *)

4 Tbsp. Vegetable Oil

6 Tbsp. Powdered Milk (see *)

4 Tbsp. of Powdered Eggs (see *)

2 Tbsp. Baking Powder

2 tsp. of Salt

4 Tbsp. of Sugar or Honey (optional)

Cook on 300º griddle as you would pancakes.

*Note: you may substitute as listed below:

For water, powdered milk, and powdered eggs use 2 C milk, 4 eggs. 70

It is so important that you don’t

blend beyond what it takes to make

the batter smooth or it becomes a

thick, gloopy mess.

Our blender is a super high-

powered Vita-Mix. When we

blended the wheat with the water

for 4-5 minutes as our original

recipe indicated, we discovered this

fact PLUS our motor over-heated

and the blender stopped working

while it cooled down.

Blend 1st 3 ingredients on high until

smooth (1 to 5 min depending

on power of blender). Transfer

from blender into mixing bowl & mix

in last 5 ingredients.

No grinder? No problem!!!

Blender Wheat Pancakes

This recipe has been # 1 in my

house the last few weeks. We

have eaten it for both breakfast

and dinner. Delicious AND

filling! These pancakes freeze

well so save yourself some time

and clean-up time by making

them in advance.

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Blender Wheat Pancakes Recipe #2 1 C Wheat Kernels (WASHED)

3 Tbsp. + 2 1/4 tsp. of Powdered Milk + 1 1/4 C water

2 Tbsp. of Powdered Eggs + 4 Tbsp. of water

1/3 cup of Vegetable Oil (or 1/3 cup of Applesauce)

1 Tbsp. Baking Powder

1/2 tsp. of Salt

1 1/2 Tbsp. of Sugar or Honey (optional)

Wash Wheat and drain. Put wheat and milk in blender.

Blend on highest speed for 5 minutes.

Add rest of ingredients and blend 1-2 minutes longer.

Ready for hot griddle!

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Wheat Pancakes Use up some steamed wheat AND

preserve your blender blades for longer:

2 cups Wheat Base

3/4 cup milk

2 Eggs

2 Tbsp Raw (UNcooked) wheat

2 Tbsp Oil

Add the above ingredients to a blender and mix until smooth, about 3 to 4

minutes. (1minute if using a Vita Mix)

Add to the mixture:

1/4 cup Rolled Oats

1 Tbsp Sweetener (ie Molasses, Honey, Brown Sugar, Sugar)

2 tsp Baking Powder

1/4 tsp Salt OPTIONAL up to 1/8 cup flax seed meal

Blend on low until just combined. You may have to stop the blender and scrape the sides

down. Let the batter sit 5 minutes. It is a thick batter. Scoop batter and cook on griddle

until golden brown.

It makes about 12 pancakes. Recipe by Cindi Van Bibber

1. Put 1 C wheat and 3 C

water into a pot.

2. Bring it to a boil and let it

boil for 15 minutes.

3. Cover, turn off heat and

let sit overnight in a

thermos.

4. Drain off water

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Steamed Wheat

Cooked Wheat

Boiled Wheat

Wheat Berries

Wheat Base

Cooked wheat is also known as wheat berries, steamed wheat,

boiled wheat and wheat base. When cooked wheat berries

may puff and crack open but will be soft.

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AKA:

What D’ya NEED to Cook Thermos Wheat?

Hot

Water

Boiling

Water Salt

Wheat

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If you’ve never cooked a wheat berry in

your life, here is a great way to do it:

Need 6 cups?

Just double the ingredients and

use a 48 oz. thermos.

If you’re going to get a

thermos, get a wide-mouth

one and don’t forget to get a

bottle brush to clean it with

unless you get one so wide

you can stick your fist down

into it.

Thermos and Stanley are

two quality brands for

thermoses and they will

keep your food HOT for 24

hours and beyond.

Large wide-mouth thermoses are

hard to find. You might want to

shop online. Amazon has a 2 liter

68 ounce wide-mouth Zojirushi

Tuff boy thermos for $50.

SF-CC20XA

Other than thermal cookers (that

cost like $165), you will not be

able to find a larger high quality

thermos.

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Thermos Wheat

1. To heat inside wide-mouth 24 oz. thermos, fill it up to the point

of the stopper with your hottest tap water.

2. Put 1 C wheat, 3 C water and ½ tsp. salt into a pot.

3. Bring it to a boil and let it boil for about 15 minutes.

4. Dump out hot tap water and immediately pour boiling water

mixture into a 24 oz. thermos..

5. Put lid on and let it sit and cook for 6-8 hours.

6. Drain off water. This makes 3 C of wheat berries.

Boil; then put lid on;

cook 40 min.

4-6 hours on low

High for 10 min.; Stir.

Med. for 1 hour

Soak 12 hrs.;

Bring to boil;

Simmer for one hour.

Bring to Boil;

Simmer for 3-6 hours.

or

Direct Heat

Pressure Cooker

Slow cooker

Microwave

Ratios:

1 C wheat kernels

3 C water

½ tsp. salt

Wheat berries

WILL triple in

size.

Other

Methods for Cooking

Wheat

berries

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Methods

for

Cooking

Wheat

Wonderbox

Put lid on pot of wheat that has boiled for 15 min.

& quickly put pot in the pre-heated thermos;

Secure lid on thermos; Ready in 6 to 8 hrs.

Put lid on pot of wheat that has boiled for 15

min. & place quickly between cushions in

Wonderbox for 6-8 hrs.

Boil jar with wheat in water bath

for 15 min; wrap in towels

blankets or news- papers until it’s

not warm anymore.

Shuttle Chef

Jar Method Other

Thermal Cooker

Ratios:

1 C wheat kernels

3 C water

½ tsp. salt

Wheat berries

WILL triple in

size.

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Here are some more methods for cooking wheat -

Yogurt Maker

Double Boiler

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Steamed Wheat = Cooked Wheat = Boiled Wheat

Almost triples in size; FREEZES well so make a BIG batch!

All of these methods produce

cooked wheat berries that

you can use in recipes or

freeze until you need them

for a recipe.

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Note to self: put the wheat

berries in a microwave safe

container before reheating; the

top of the Ziploc bag melted

after three minutes on high.

Because they’re slow cooking and

freeze beautifully, they’re also great to

make in advance and store in a glass jar

in the freezer — you can pour out what

you need as you need it. My new

favorite breakfast is to pour some

frozen wheatberries into a cereal bowl,

cover them with milk, sprinkle on some

unsweetened shredded coconut and

them warm the whole thing in the

microwave. When it comes out, I

drizzle maple syrup over the top.

Blueberries, bananas or strawberries

are also great additions, whether after

the microwave heating or before.

“Because they’re slow cooking and

freeze beautifully, they’re also great to

make in advance and store in a glass jar

in the freezer — you can pour out what

you need as you need it. My new

favorite breakfast is to pour some frozen

wheatberries into a cereal bowl, cover

them with milk, sprinkle on some

unsweetened shredded coconut and

them warm the whole thing in the

microwave. When it comes out, I drizzle

maple syrup over the top. Blueberries,

bananas or strawberries are also great

additions, whether after the microwave

heating or before.” ---Michelle Maisto, Farro And Wheatberries Offer

Delicious Health (And Memory) Benefits

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Ingredients

1 1/2 cups hard wheat berries

3/4 cup chopped walnuts

2 stalks celery, finely chopped

1/2 cup tart dried cherries, chopped

1 scallion, white and green parts, chopped

1/2 cup finely chopped parsley leaves

3 tablespoons olive oil

2 tablespoons lemon juice

Salt and freshly ground black pepper

Directions

In a large pot combine the wheat berries and enough water to come 2 inches over the wheat berries. Bring

to a boil and cook uncovered for 1 hour, or until tender. Drain and let cool. Toast the walnuts in a medium

dry skillet over medium-high heat until fragrant, 2 to 3 minutes.

In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and

lemon juice. Season, to taste, with salt and pepper.

The only thing I changed was

that I cooked my berries in a

thermos.

Here is an example of

wonderful dish you could make

with cooked wheat berries. It’s

on the tasting table:

I could eat it every day!

Helps get whole grains in your

diet!

Wheat Berry Salad with

Tart Dried Cherries and Walnuts

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About Wheat Sprouts

Edible in 2-3 days.

Easily digested.

When the berries develop a small sprout on the end, they

become classified as “living food”.

Sprouted berries have cell restoring properties that help us

resist sickness and disease.

Add a nutty flavor and chewy texture to food.

Use in salads, soups, and toss into rice and pasta and stir fry.

Well if nothing else, at least

you can have the satisfaction of

knowing that you can sell your

wheat storage to a farmer

because its ALIVE! You can use

it to grow more wheat.

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Wheat Sprouts Nutrition The nutritional content of the wheat berry quadruples in some of

the vitamins and minerals through the sprouting process. For

example, once the wheat berry is sprouted, vitamin B-12 quadruples, other B

vitamins increases 3 to 12 times, vitamin E content triples, and the fiber

content increases three to four times that of whole wheat bread! According

to research undertaken at the University of Minnesota, sprouting increases

the total nutrient density of wheat berries. Here is an example of what

happens to the wheat berry once it sprouts. It’s absolutely amazing!

Vitamin B1 (thiamin) increase of 28%

Vitamin B2 (riboflavin) increase of 315%

Vitamin B3 (niacin) increase of 66%

Vitamin B5 (pantathenic) increase of 65%

Biotin increase of 111%

Folic acid increase of 278%

Vitamin C increase of 300%

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An excerpt from Nourishing Traditions below explains exactly why I sprout, including using sprouted flour:

“The process of germination not only

produces vitamin C but also changes the

composition of grain and seeds in

numerous beneficial ways. Sprouting

increases vitamin B content, especially

B2, B5 and B6. Carotene increases

dramatically—sometimes eightfold. Even

more important, sprouting neutralizes

phytic acid, a substance present in the

bran of all grains that inhibits

absorption of calcium, magnesium,

iron, copper and zinc; sprouting also

neutralizes enzyme inhibitors present in

all seeds. These inhibitors can neutralize

our own precious enzymes in the

digestive tract. Complex sugars

responsible for intestinal gas are

broken down during sprouting, and a

portion of the starch in grain is trans-

formed into sugar. Sprouting inactivates

aflatoxins, potent carcinogens found in

grains. Finally, numerous enzymes that

help digestion are produced during the

germination process.

Bottom line: sprouting increases the nutrition in grains, and it’s easy!

Sprouts: You CAN get the commercial products such as you see here in this picture and also on the table, but regular canning jars work just as well if we cut a little round screen out of plastic mesh or screen to fit the inside of the screw top and use a rolled up towel to prop it up.

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Sprouting wheat – It’s great to know that during an emergency you can make wheat grains edible without having to cook or grind them. It is called sprouting. Sprouting your wheat is simple. Here is how you do it. Soak the wheat in room temperature water for 6-12 hours or overnight. Then, drain the water and rinse them with fresh water. Tip the jar face down at an angle to make sure the water drains out. Then just rinse them 2 or 3 times a day for about 3 days making sure you tip the jar to encourage drainage. Wah La! SPROUTS!

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+ +

1 or 2 tsp. active yeast

2 T warm water

2 tsp salt

3 T honey

8 X 4 inch loaf pan

1 clean towel

1 gallon size bag

6 C sprouted wheat (sprout it

from 3 C [1¼ lb] of hard wheat)

Wheat Sprout Bread

You can make it from:

Sprouted wheat bread is an ancient food

with modern-day benefits. The flour

made from sprouted grains provides

more protein, vitamins and minerals

than refined flours, thanks to specific

biochemical changes during germination

that increase the absorbtion of vitamins

and capture proteins and carbohydrates

in enhanced states.

If you want to make a loaf of wheat

sprout bread, Chef Tess Bakeresse’

shows you how to make it step-by-

step online.

A scant 3 cups of dry wheat = about

6 cups of sprouts.

OR 1 ¼ pounds of wheat grains

makes 6 cups of sprouts

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My experience making this bread was

not pretty: I don’t know if my manual

meat grinder is defective or not, but the

water from the sprouts was gushing out

the back end each time I turned the

handle. The puddle of pure nutrition on

the floor really bothered me. I solved

the problem by sopping up the puddle

of sprout juice with a clean towel and

wringing into the wheat sprout dough.

If the floor wasn’t clean before, it was

after that!

My bread came out flavorful and

uncommonly chewy. In fact, it took ten

minutes to work out all the sprouts

stuck in between my teeth so I could

smile again.

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To be able to think well and live well and love well we need to dine well. Dining well means eating good nourishing foods like wheat. And no matter what adversities lie ahead for us, (like financial setbacks or natural disasters or a serious war or a pandemic) we can at least know we’ll dine well and be able to function well if we have wheat as part of our home storage. It will take excellent care of our nourishment needs. So dine well! And enjoy using these recipes to EAT the wheat you are storing. It has been fun learning what to do with wheat besides making bread. Enjoy all the dishes made from wheat on the tasting table!

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92

THE following slides

are extras…

93

Wheat Basics Wheat has been grown

for thousands of years

(Egypt --- 5000 B.C.)

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“From the standpoint of food production, storage, handling, and

the Lord’s counsel, wheat should have high priority. Water, of

course, is essential. Other basics could include honey or sugar,

legumes, milk products or substitutes, and salt or its equivalent.

The revelation to store food may be as essential to our temporal

salvation today as boarding the ark was to people in the days of

Noah.”

(Ezra Taft Benson, Oct. Conference, 1973)

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Wheat Trivia 1 cup wheat = 3 cups cooked

1 acre wheat = feed family 4 for 10 years

1 bushel = 60 lbs. wheat/42 lb flour

60 lbs wheat = 73 loaves of bread

$.08 of wheat in each loaf of bread

Wheat grown in 42 states

63 million acres grown in US each year

1917-$3.17/bushel; 2007 /$10

1 c. whole wheat= 1 ½ cups flour

Only grain to make raised/leavened bread

Pyramid workers paid in bread

Kansas yearly wheat=36 billion loaves bread

Wheat first grown in US 1777

Wheat: cat litter, concrete, spoons, soap,

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Many LDS families store wheat as part of their family’s home storage. But while it is the most

nutritious of the grains the store and highly recommended as a storage food, is often the least used

grain in their daily diet.

Often, the problem is that families just don’t know how to prepare the wheat into delicious, nutritious

meals. Also, familiar dishes made from wheat, like yeast breads, take more time to prepare than most

other grains.

So its superior nutritional and health benefits are sacrificed for the sake of expediency.

This class informs students of why “You Can’t Beat Wheat” in the areas of health, nutrition,

recommendation, storability, affordability, investment, and versatility

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