Grains can be interchangeable in recipes. However, consider the recipe, is it yeasted or un-yeasted.
What type of flavors will be too much?
Mild Flavor Strong Flavor
Soft White Wheat Quinoa
Kamut Buckwheat
Oats Amaranth
Spelt Teff
Hard White wheat Millet
Barley Flax
Brown Rice
Grains
Contain gluten- No Gluten-
Triticale Amaranth Rice
Oats (May contain some) Buckwheat Sorghum
Rye Rice Teff
Barley Millet Popcorn
Wheat Chia Kasha
Spelt Corn
Kamut (little) Rye Flax Seed
Tuesday, February 2, 2010
How to germinate your wheat
How to germinate wheat berries and prepare for grinding-
Fill a wide mouth jar 1/3 full of wheat. Fill completely with water and let sit at room temperature for 8-12 hours or until at least half of the berries are just barely sprouted; drain, rinse with fresh water, and drain completely. Place a thin layer on a cookie sheet or screens. Put in oven on low heat overnight or until completely dry. Grind into flour. (If the berries are not completely dry, they will clog the grinder.)
Ground flour should be kept in the freezer or refrigerator. The wheat germ oil in whole wheat flour spoils quickly after grinding.
Why you would want to germinate your wheat!
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat. (Kara Bagley)
Fill a wide mouth jar 1/3 full of wheat. Fill completely with water and let sit at room temperature for 8-12 hours or until at least half of the berries are just barely sprouted; drain, rinse with fresh water, and drain completely. Place a thin layer on a cookie sheet or screens. Put in oven on low heat overnight or until completely dry. Grind into flour. (If the berries are not completely dry, they will clog the grinder.)
Ground flour should be kept in the freezer or refrigerator. The wheat germ oil in whole wheat flour spoils quickly after grinding.
Why you would want to germinate your wheat!
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat. (Kara Bagley)
Bread TIPS
Better bread tips-
• Do not add too much flour when kneading the dough. Use just enough to keep it from sticking. Whole wheat dough will be somewhat sticky- the dough should be bouncy and soft. Too much flour makes it tough and hard…Leaving your bread dry and crumbly.
• Do not let dough rise more than double at any point. This will cause the texture to be full of holes, crumbly and coarse.
• Right after forming, prick loaves with a fork to keep air bubbles from forming.
Whole wheat bread spoils quickly. To freshen a loaf going stale, wrap in tinfoil or a dampened
paper bag and place in a warm oven, until heated through. Remove from wrapping and cover
with a cloth to keep cool. Replace in plastic bag.
• The quality of your bread will depend on the quality of your flour.
• Use a dough enhancer- Soy beans act as a dough enhancer. Grind ¼ c. to 8 cups of flour. Add to dough.
• Placing yeast on top of the flour prevents killing the yeast.
• 2 Tbsp. Apple cider vinegar makes the sourdough flavor more pronounced in sour dough breads.
*Make sure that your Yeast is still good-
To test to see if your yeast is good-
1. Place 1 tsp yeast into a cup of warm water
2. Add 1 TBS of sugar
3. If the yeast foams and rises in 10 minutes, it is still good for baking.
• Do not add too much flour when kneading the dough. Use just enough to keep it from sticking. Whole wheat dough will be somewhat sticky- the dough should be bouncy and soft. Too much flour makes it tough and hard…Leaving your bread dry and crumbly.
• Do not let dough rise more than double at any point. This will cause the texture to be full of holes, crumbly and coarse.
• Right after forming, prick loaves with a fork to keep air bubbles from forming.
Whole wheat bread spoils quickly. To freshen a loaf going stale, wrap in tinfoil or a dampened
paper bag and place in a warm oven, until heated through. Remove from wrapping and cover
with a cloth to keep cool. Replace in plastic bag.
• The quality of your bread will depend on the quality of your flour.
• Use a dough enhancer- Soy beans act as a dough enhancer. Grind ¼ c. to 8 cups of flour. Add to dough.
• Placing yeast on top of the flour prevents killing the yeast.
• 2 Tbsp. Apple cider vinegar makes the sourdough flavor more pronounced in sour dough breads.
*Make sure that your Yeast is still good-
To test to see if your yeast is good-
1. Place 1 tsp yeast into a cup of warm water
2. Add 1 TBS of sugar
3. If the yeast foams and rises in 10 minutes, it is still good for baking.
Sour Dough Starter
Sour Dough starter- (Get some from a friend…Add equal parts flour and water, leave lid cracked on top of the container, and leave out over night.)
2 c flour 1 c cooled potato water
2 c water 1 Tbsp. Yeast
Mix well and let set in a warm area until it is done fermenting. (It will separate and no more bubbles are present.) Stir well, remove 1 c. of the contents and stir in another cup of flour and 1 cup of water. The starter is ready to use after 3-4 days. The sourdough flavor will improve as your starter ages. Feed your starter several times a week. Always remove 1 c. starter then add 1 c. flour and 1 c. water or enough to make it soupy. Refrigerate after a 1-2 weeks, or when it smells like sour dough. *Potato water is the water that you have boiled potatoes in. Every time you use your starter you will need to feed it. For example, if you use 1 cup of starter, then you will need to add back into the starter-1/2 c flour and ½ c water. Shake well and refrigerate.
• Sour dough starter will stay good for years. Do not throw it out unless it turns orange or purple. Dark and murky are good. Shake before using.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding
2 c flour 1 c cooled potato water
2 c water 1 Tbsp. Yeast
Mix well and let set in a warm area until it is done fermenting. (It will separate and no more bubbles are present.) Stir well, remove 1 c. of the contents and stir in another cup of flour and 1 cup of water. The starter is ready to use after 3-4 days. The sourdough flavor will improve as your starter ages. Feed your starter several times a week. Always remove 1 c. starter then add 1 c. flour and 1 c. water or enough to make it soupy. Refrigerate after a 1-2 weeks, or when it smells like sour dough. *Potato water is the water that you have boiled potatoes in. Every time you use your starter you will need to feed it. For example, if you use 1 cup of starter, then you will need to add back into the starter-1/2 c flour and ½ c water. Shake well and refrigerate.
• Sour dough starter will stay good for years. Do not throw it out unless it turns orange or purple. Dark and murky are good. Shake before using.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding
Whole Grain Tips
Whole Grain TIPS-
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat.
The long cooking grains generally cook like brown rice...pressure on high 15 minutes, 2.5 cups water to 1 cup grain OR simmer 45 minutes, 3 cups water to 1 cup grain. The short cooking grains generally cook like white rice...pressure on high 7 minutes 2 cups water to 1 cup grain OR simmer 20 minutes, 2.5 cups water to 1 cup grain. The other grains listed will be covered in a later post and are cooked by other methods then stated in these general categories. When combining grains you MUST choose 2 from the same cooking time category OR cook one through first and add it into the finished product.
Long cooking grains:
Barley Brown rice Farro
Kamut Lentils Oats
Spelt Wheat
Short cooking grains:
Hulled buckwheat Millet Pearled barley
Quinoa Sorghum Steel cut oats
Alternate methods/non cooking grains:
Amaranth Buckwheat Flax seed
Popcorn Teff
*When converting a recipe use ¾ c. whole grain flour for 1 c. white flour.
*You may need to add more freshly milled flour, due to the air in it!
TIP- Whole wheat baked goods should be under cooked…never over cook or they will be dry.
*You can also refrigerate the batter for 20-30 minutes before adding the baking sodas or powders to hydrate the wheat. Add more liquid if it looks dry.
.Thanks- Kara!
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat.
The long cooking grains generally cook like brown rice...pressure on high 15 minutes, 2.5 cups water to 1 cup grain OR simmer 45 minutes, 3 cups water to 1 cup grain. The short cooking grains generally cook like white rice...pressure on high 7 minutes 2 cups water to 1 cup grain OR simmer 20 minutes, 2.5 cups water to 1 cup grain. The other grains listed will be covered in a later post and are cooked by other methods then stated in these general categories. When combining grains you MUST choose 2 from the same cooking time category OR cook one through first and add it into the finished product.
Long cooking grains:
Barley Brown rice Farro
Kamut Lentils Oats
Spelt Wheat
Short cooking grains:
Hulled buckwheat Millet Pearled barley
Quinoa Sorghum Steel cut oats
Alternate methods/non cooking grains:
Amaranth Buckwheat Flax seed
Popcorn Teff
*When converting a recipe use ¾ c. whole grain flour for 1 c. white flour.
*You may need to add more freshly milled flour, due to the air in it!
TIP- Whole wheat baked goods should be under cooked…never over cook or they will be dry.
*You can also refrigerate the batter for 20-30 minutes before adding the baking sodas or powders to hydrate the wheat. Add more liquid if it looks dry.
.Thanks- Kara!
Helpful Kitchen Tools
Helpful equipment when working with grains- or cooking in general!
*Do your research and then scour the thrift store and garage sales to build up your equipment
The pressure cooker is the original 'fast food' machine. The fast cooking action of pressure cooker can cut the cooking time to just 1/3 of the cooking time of conventional cooking methods, and that's time you can spend on other activities. Cheaper cuts of meat will be more tender and flavorful, and there is almost no loss of nutrients. Save $ by cooking up beans and grains and freezing them. How foods are cooked can have a big impact on their nutrient content. The best way to destroy vitamins is to cook your food in an open pot of boiling water. To retain the most nutrients possible, most experts recommend that you use as little water as possible and cook foods rapidly because many vitamins are sensitive to water, heat and air exposure (vitamin C, the B vitamins and folate in particular) and water used for cooking can dissolve and wash away water soluble vitamins, while the heat deteriorates them.
Many vitamins such as "B's" and C" are water soluble and the simple act of washing them takes away some of the vitamins. Vitamins "D" and "E" are fat soluble. Fat soluble vitamins are stored and metabolized with the fat in our bodies. Fat soluble vitamins are not as volatile as water soluble vitamins and are not as readily “cooked away.
The longer the cooking time and the higher the temperature, the worse it becomes. It is best to choose the cooking method that most optimizes and preserves the nutrients in food. In a study published by Journal of the Science of Food and Agriculture, researchers investigated effects of various means of cooking broccoli. Up to 97 percent of certain antioxidant compounds were destroyed by microwaving, while steaming the broccoli caused only 11 percent loss. Therefore, any cooking that minimizes the time, temperature, and water will help to preserve nutrients. Pressure cooking under steam is one of the methods best because it minimizes time and requires little water.
Two types-
Manual- stove top- Great to have if the electricity goes off, use on BQ side cooker or propane. Save fuel by cooking food in less time.
Electric- I have a NESCO brand. Delayed timer allows you to put food in and then have it be ready when you get home.
• Crock Pot- Longer cooking times, but less fuel than heating up the oven. Put your cereal in at night and it is ready in the morning. Start dinner at breakfast and it is ready when you get home.
• Roaster- I have a 6 quart roaster. Cooks much faster than a crock pot and gives food a great roasted flavor. Put in a frozen chicken and vegetables before church and it is ready when you get home.
• Rice cooker- (Use your pressure cooker- 14minutes) Delayed start. Cooks rice, brown or white to perfection every time.
• Pancake griddle- Allows you to cook 6-8 pancakes at a time.
• Food chopper- Use it to chop up vegetables in a hurry.
• Bosh Mixer (Or other) Use to mix bread, cakes, cookies and much more.
• Vita-Mix- High powdered blender that will even grind wheat.
• Wheat grinder-
Hand- in case the electricity goes out.- The larger the wheel the faster it will grind the wheat
Electric- Allows you to grind wheat and grains (some grind beans too.)
• Double enameled cast iron- Great for cooking in general. Allows you to have the benefits of
using cast iron, even when cooking acidy foods like tomatoes. Gives food a wounderful flavor.
• Fexible cutting board- Allow you to cut and then pour cut items into what ever you are making.
• Knives- A good set of knives goes a long way.
*Do your research and then scour the thrift store and garage sales to build up your equipment
The pressure cooker is the original 'fast food' machine. The fast cooking action of pressure cooker can cut the cooking time to just 1/3 of the cooking time of conventional cooking methods, and that's time you can spend on other activities. Cheaper cuts of meat will be more tender and flavorful, and there is almost no loss of nutrients. Save $ by cooking up beans and grains and freezing them. How foods are cooked can have a big impact on their nutrient content. The best way to destroy vitamins is to cook your food in an open pot of boiling water. To retain the most nutrients possible, most experts recommend that you use as little water as possible and cook foods rapidly because many vitamins are sensitive to water, heat and air exposure (vitamin C, the B vitamins and folate in particular) and water used for cooking can dissolve and wash away water soluble vitamins, while the heat deteriorates them.
Many vitamins such as "B's" and C" are water soluble and the simple act of washing them takes away some of the vitamins. Vitamins "D" and "E" are fat soluble. Fat soluble vitamins are stored and metabolized with the fat in our bodies. Fat soluble vitamins are not as volatile as water soluble vitamins and are not as readily “cooked away.
The longer the cooking time and the higher the temperature, the worse it becomes. It is best to choose the cooking method that most optimizes and preserves the nutrients in food. In a study published by Journal of the Science of Food and Agriculture, researchers investigated effects of various means of cooking broccoli. Up to 97 percent of certain antioxidant compounds were destroyed by microwaving, while steaming the broccoli caused only 11 percent loss. Therefore, any cooking that minimizes the time, temperature, and water will help to preserve nutrients. Pressure cooking under steam is one of the methods best because it minimizes time and requires little water.
Two types-
Manual- stove top- Great to have if the electricity goes off, use on BQ side cooker or propane. Save fuel by cooking food in less time.
Electric- I have a NESCO brand. Delayed timer allows you to put food in and then have it be ready when you get home.
• Crock Pot- Longer cooking times, but less fuel than heating up the oven. Put your cereal in at night and it is ready in the morning. Start dinner at breakfast and it is ready when you get home.
• Roaster- I have a 6 quart roaster. Cooks much faster than a crock pot and gives food a great roasted flavor. Put in a frozen chicken and vegetables before church and it is ready when you get home.
• Rice cooker- (Use your pressure cooker- 14minutes) Delayed start. Cooks rice, brown or white to perfection every time.
• Pancake griddle- Allows you to cook 6-8 pancakes at a time.
• Food chopper- Use it to chop up vegetables in a hurry.
• Bosh Mixer (Or other) Use to mix bread, cakes, cookies and much more.
• Vita-Mix- High powdered blender that will even grind wheat.
• Wheat grinder-
Hand- in case the electricity goes out.- The larger the wheel the faster it will grind the wheat
Electric- Allows you to grind wheat and grains (some grind beans too.)
• Double enameled cast iron- Great for cooking in general. Allows you to have the benefits of
using cast iron, even when cooking acidy foods like tomatoes. Gives food a wounderful flavor.
• Fexible cutting board- Allow you to cut and then pour cut items into what ever you are making.
• Knives- A good set of knives goes a long way.
Wheat
Kernel of Wheat or “wheat berry”
--Wheat—(Thanks Kara for some of this great info.* Added to by Cindy)
The second most produced food in the world, corn being the first and rice a close third. Wheat is a healthy grain for those who can tolerate it. Celiac disease (gluten intolerance) afflicts as many as 1 percent of the population, not to mention the growing number of wheat allergies. Know your body, get tested if there is a question and find alternatives if there is a problem. Wheat contains 13 B vitamins, vitamin E, protein, essential fatty acids, and trace minerals. High in gluten (the protein that provides the elasticity necessary for bread making.)
Varieties:
Durum wheat is golden in color and it very hard, too hard for home mills to grind. It is used in making pasta and can be purchased as "semolina flour."High in gluten and protein. Durums high starch content allows the pasta to hold together when it is boiled.
Hard red wheat is an acidic grain; it is darker with a tint of red. This variety has been around for a long, long time and has been refined to make the common white flour, which is the whole grain stripped of its bran and germ, leaving the light, full of gluten endosperm that produces the fluffy, risen breads that are so prevalent in our supermarkets and bakeries. Hard red wheat is also processed as Bulgur which is steamed, cracked and dried for more flavor and short cooking time. As whole grain flour, it produces heavy, dense and robustly nutty flavored breads. High in protein 10-14 percent.
Hard white wheat is a newer hybrid that is alkaline, lighter in color and produces risen breads with a lighter texture. This wheat is whole grain with nearly identical nutrition to its red cousin. Hard white wheat is a cross between Hard Red wheat and soft white wheat.
Soft white wheat is also known as pastry wheat or when ground, sold under the label of "whole wheat pastry flour." This wheat is lacking the gluten for holding a rise in good yeasted breads, but works great in pastry recipes and still very nutritious. Low in protein (6 to 10 percent).
Cracked Wheat is made by rolling whole wheat berries in between steel rollers that break in down into small pieces. Cracked wheat reduces cooking time and is still considered a whole grain because it still contains the same nutrients as the whole grain.
Wheat Flakes are made when the whole wheat berries are steam –pressed into flakes.
Bulgur Wheat- Flour- (Sprouted wheat or malted flour)
Makes about 6 cups-\4 cups bulgur. Grind the bulgur into fine flour. Store in an airtight container in the refrigerator or freezer. Sprouted wheat flour may be used in cookies and cake recipes where soaking gives less than satisfactory results.
Cost:
Less than 11 cents per serving at under $1.00 per lb.
1 lb = 2.2 cups dry = 4.5 cups cooked = 3 cups flour
To Cook:
1 cup grain to 3 cups water.
Simmer 45 minutes or Pressure 15 minutes on high, natural release,
Strain and rinse.
To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Bulgur/cracked- 6 months in an air tight container in a cool, dry place.
-Flour - up to 2 weeks in an air tight container,
or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days,
or freeze up to 6 months
To Use:
-Cooked berries can be used by adding to soups and salads.
-Cracked berries can be cooked for a breakfast cereal.
-Soft white wheat flour may be used in place of white flour for any non yeasted recipe.
Examples: Pancakes, waffles, sweet breads, muffins, cakes, cookies, crackers, crepes, tortillas, pasta, pie crusts and other pastries.
-Hard white and hard red wheat flours can be used for yeasted breads.
-Whole Berries can be sprouted
Nutritional Value per 100 grams (3.5 oz.)
carbohydrates 68 grams dietary fiber12.2 grams fat1.9 grams
protein 15.4 grams iron 3.6 mg 20% Thiamin 0.3 mg
Niacin 4.0 mg Magnesium 100 mg Manganese 3.0 mg
Phosphorus 212 mg Selenium 49 mcg
Where to buy grains
Azure Standard- http://www.azurestandard.com/
Co-op group. Call to find a drop-off location near you
.Good Apple- Apache Trail before Idaho Rd.-North Side
http://www.thegoodapple.com/retailer/store_templates/shell_id_1.asp?storeID=T3QC5J9XXAS92JJ200AKHMCCQAX6480E
Preparing Wisely -http://www.preparingwisely.com/home (Mesa Drive/ South of Main)
Grains Plus- http://www.grainsplus.com/-Orders are several times a year.
Sprouts-(Higley/Southern) 10% off if you buy the whole bag
Cannery
Pleasant Hill Grain- http://www.pleasanthillgrain.com/
Grover’s 130 W. Hampton Ave. Ste.#9 Mesa, AZ 85210 480-827-8011
http://www.culturesforhealth.com/splash.php
Subscribe to:
Posts (Atom)
