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WHOLE WHEAT Is ideal for cereals, soups, salads, main
dishes. The usual proportions to cook are 1 part
wheat to 2 parts water plus 1/2 - 1 ts salt. Wheat
can be steamed, cooked in a crock pot, pressure cooker
or successfully prepared by the oven method:
OVEN: Preheat oven to 300 F. Combine wheat and water in
a pan and bring to a boil. Boil 5 minutes. Remove from
heat, cover and place in oven. Turn oven off. Leave
wheat undisturbed overnight or for 8- 10 hours.
THERMOS METHOD: is easy, saves fuel and attention and
gives a chewy product: Preheat 1 quart thermos with
boiling water. Boil 1 cup wheat and 2 cups water for 3
minutes. Place in thermos, seal and let stand
overnight. Wheat cracked in grinder or blender can be
used for cereal, casseroles, bread, cookies.
Proportions are 1 part cracked wheat to 4 parts water
for coarse textured bread. Cook enough whole wheat to
last at least a week. The ready to use wheat may be
stored airtight in the refrigerator for up to 2 weeks.
1 cup wheat makes 4-6 servings. Reheat cooked
whole wheat. Serve with mushroom sauce or gravy in place
of potatoes. Use in place of rice for stroganoff, etc.
Add cooked whole or cracked wheat to casseroles,
chili, spaghetti sauce, sloppy joes, soups, stews,
salads, sandwich spreads, etc.
SPLIT PEAS: Should be combined with other protein food
for good nutrition. Good in soups or as a vegetable.
For a quick soup, grind peas, whole or split,to a
flour. Combine with water in a blender for 1 minute.
(1 part pea flour to 3-4 parts liquid). Simmer 3
minutes and season. Raw vegetables may be added in the
blender or to the soup. Ham flavoring is good. Bean
soup may also be made this way.
SOYBEANS: Should be an important part of the storage
program. They are very high in both amount and quality
of protein. Soybeans are rich in minerals, B vitamins,
and unsaturated fats. They can be grown in the home
garden and used green or dried. Store dry soybeans in
a cool dry place and rotate every 3-5 years. To cook,
soak soybeans overnight (3-4 cups water to 1 cupp
beans) in the refrigerator. If the beans are
hard, boil 2 minutes before soaking. To soak quickly,
boil 2 to 5 minutes, remove from heat, cover and let
stand 1 to 2 hours. If the soaking water isn't bitter,
use it to simmer the beans in for 3 or more hours,
until tender. Soybeans can be used for baked beans or
substituted for lima or navy beans. Use part soybeans
in your chili recipe, bean salads, etc.
Origin: Home Making Handbook, from Mormon Church, 1978
