Using Flour/Whole Wheat Flour

Use wheat in recipes your family already likes. Then it is not totally unfamiliar and you know the recipe is good.

Try wheat in desserts first--who can turn down a cookie?

Do not feel you must use 100 percent whole wheat. Half white and half whole wheat gives excellent results.

HOW TO SUBSTITUTE WHOLE WHEAT IN YOUR FAVORITE RECIPES:

Wheat flour is heavier then white flour and needs more leavening in yeast bread, use more yeast and/or let it raise longer.

In baking powder leavened products: Increase baking powder by 1 teaspoon for each 3 cups of whole wheat flour.

Recipes using baking soda need not be adjusted in baked products using eggs. Separate the eggs and beat the whites until stiff. Then fold in just before baking. For extra lightness, an extra separated egg may be added. Good for waffles and especially cakes.

HOW TO STORE ANY FLOUR:

Store flour in an airtight canister in a cool, dry place. For longer storage other then dry packing your flour, wrap tightly in a plastic storage bag and refrigerate or freeze. Always bring to room temperature before using.

HOW TO MEASURE FLOUR:

Spoon sifted flour lightly into a measuring cup and level off with a knife or other flat utensil. Do not pack down.

There are 3 1/3 cups of flour per pound and approximately 17 cups per 5 pound bag.

HOW TO MAKE CAKE FLOUR:

Take 1 cup all-purpose flour, and remove 1 tablespoon flour and replace with 1 tablespoon cornstarch. Mix well together and sift. It is now ready for baking.

(Source: "Basic Food Storage Cookbook", South Jordan Utah River Stake, 2003, pg. 99)

Complementing Proteins

Protein is required for growth, body repair, and maintenance. Serious injuries or illness require extra protein. If we do not get enough protein, our bodies will steal it from our muscles.

Our bodies use 22 amino acids to make 50,000 (that's what it said) different proteins we must have to be healthy. Our bodies can make all but eight. These eight are called "essential amino acids" as we must get them from foods we eat. The only foods which contain all eight of these building blocks are meat, fish, poultry, eggs, and milk products. Soy protein is equivalent to animal protein and has all eight (plus one extra) of the essential amino acids needed to make protein in the body.

Planning meals around these complementary food combinations will provide the complete proteins needed by the body. In many cases it will be better than a meat protein. Complementing proteins should be eaten within the same day.

Wheat + Beans
Wheat + Milk
Beans + Milk
Cereal + Milk
Rice + Legumes
Rice + Milk
Rice + Wheat
Cereal + Legumes

(Source: "Food Storage Recipes - Using only the ingredients contained in the One-Month Basic Food Storage Kit", pg. 34)

365 Loaves of Bread

Ever wondered how much wheat would be needed to make a loaf of bread each day of the year? Wendy at Everything Under the Sun (www.everythingunderthesun.blogspot.com) has it all figured out. Thanks Wendy!

Whole Wheat Bread - 1 loaf per day - Total for One Year

-

2 c wheat (3 c flour) x 365=730 c (12 c / #10 can)

61 #10 cans white wheat

-

1 c water x 365 = 365 c (16 c / gal)

23 gal of water

-

1 ½ tsp salt x 365=547 tsp (117 tsp/container)

4 2/3 containers of salt

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2 Tb melted shortening x 365=730 Tb (17 Tb/c, 2 ¼ c/#)

19 # shortening

-

¼ c sugar x 365=91 c (2 c=1#)

46# of sugar

Or
1/4 c honey=91 c (13 oz=1c=74# honey)

74 # honey

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2 tsp yeast x 365=730 tsp=243 Tb (48 Tb/#)

5# of yeast

-

Follow instructions for whole wheat bread.

Whole Wheat Bread makes one loaf or 3-4 pints.
2 tsp yeast, 1 c water, 3 c wheat flour, 1 ½ tsp salt, 2 Tb applesauce or shortening, ¼ c sugar or honey.
Solar oven: Warm ¼ c of the water, stir in the yeast and let it dissolve. Add to yeast mixture: 2 c of the flour, the melted shortening, sugar, salt and the rest of the water in a large bowl. A little at a time, add enough of the rest of the flour, kneading until smooth and elastic. Cover the bread and let it rise until doubled in size. Punch down the dough, shape it into a loaf, place into a greased pan or jars, cover and let it rise again until doubled. Bake for 45-60 minutes or until browned. For a regular oven, bake at 350 for 25-30 min.

(Source: Everything Under the Sun)

Sprouts

Every home storage program should contain seeds for sprouting. A family could maintain excellent health during a time of emergency by combining these basic storage items with sprouts. Nearly all whole grains are sprout-able. Remember the seeds must be fresh (not old or damaged) seeds.

If fresh vegetables are not available for a prolonged period of time, sprouting could mean the difference between health and illness. Sprouting makes grains become more digestible and the change on our bodies is not so drastic.

FOOD VALUE
Sprouting cereal grains not only exhibit intense enzymatic activity, but also attain what is probably the highest protein content in their life cycle. Wheat has very little vitamin C until it is sprouted and then it is known to increase up to 600%. They are also higher in all the B vitamins than the original seeds.

ADDITIONAL FACTS
1. Grains and seeds are compact, 20 lbs. yield 400 lbs. of food.
2. Inexpensive.
3. Takes only 2 to 6 days from planting to harvesting.

WHAT TO SPROUT
*Seeds sprouting in 2 days
Rye use 2 cups per quart
Wheat use 2 cups per quart
Beans use 2 cups per quart
Rice use 2 cups per quart
Oats use 2 cups per quart

*Seeds Sprouting in 3 to 5 days
Alfalfa use 1 Tablespoon per quart
Lentils use 2 Tablespoons per quart
Mung Beans use 2 Tablespoons per quart
Clover use 2 Tablespoons per quart
Lettuce use 2 Tablespoons per quart
Radish use 2 Tablespoons per quart

*Others to consider
Peas
Millit
Soybeans

There are two basic types of sprouts. Tiny ones to be eaten when they form green leaves, such as alfalfa, garden cress, chia, mustard and radish. There are larger ones to be eaten before the leaves open or turn green such as, lentils, fenugreek, mung beans, wheat, and rye.

HOW TO SPROUT
1. Select healthy unbroken seeds. Soak overnight (1/2 cup beans to 2 cups water or 1 Tablespoon alfalfa). Quart jars make excellent sprouting containers. Make sure seeds are covered with water.
2. After soaking, drain the seeds well. Jar opening should be covered with a cheese cloth or nylon secured with rubber band. If using flat tray, pour seeds into tray and make sure they drain well. Sprouts do not like wet feet.
3. Rinse the seeds at least three or four times daily with lukewarm water, making sure to drain well after each rinsing.
4. When sprouts are proper length store in the refrigerator in plastic bag. They become rich in chlorophyll if place in the sun a few days before serving.

SPROUTS ARE READY TO EAT WHEN:
1. Wheat sprout is the length of the seed.
2. Bean sprouts are 1.5 to 3 inches long.
3. Alfalfa sprout is 1 to 2 inches long.
4. Lentil sprout is 1 inch long.
5. Soybean or pea sprout is 2 inches long.
6. Mung beans are the sweetest after about 24 hours.

THE 10 "DO NOTS" OF SPROUTING
1. Do not leave seeds in water over 20 hours or under 10 hours.
2. Do not let seeds set in water while sprouting. they will sour. Be sure after each rinse to drain well.
3. If possible do not use chemically treated water. Pure water is best.
4. Do not use Hot or Cold water for soaking or rinsing. Keep water between 50 to 80 degrees.
5. Do not keep growing beyond their peak, or you have tough plans instead of tender sprouts.
6. Do not let seeds dry out. Water morning, noon, evening, and night.
7. Do not buy cheap or old, hard seeds. They take a longer soaking time and may not sprout at all.
8. Do not buy treated seeds. Make sure you ask for untreated seeds. Make sure alfalfa has gone through a scuffer mill to insure better sprouting. Unscuffed seeds are glossy and waxy looking. Scuffed seeds are dull. Scuffing scratches the wax coating so water can penetrate and bring the seed to life.

(Source: West Jordan Oquirrh Stake "Basically Speaking" Cookbook)

Why Eat Wheat?

Wheat, wonderful wheat -- where have your been all my life? Oh yeh, in my storage...or in my parents' storage. Do you know how really good this stuff is for you? Let's rotate (use and replenish) our storage and enjoy these benefits:

"Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily. The message: every whole grain in your diet helps!

The benefits of whole grains most documented by repeated studies include:

• stroke risk reduced 30-36%
• type 2 diabetes risk reduced 21-30%
• heart disease risk reduced 25-28%
• better weight maintenance

Other benefits indicated by recent studies include:

• reduced risk of asthma
• healthier carotid arteries
• reduction of inflammatory disease risk
• lower risk of colorectal cancer
• healthier blood pressure levels
• less gum disease and tooth loss"

(Source: http://www.wholegrainscouncil.org/whole-grains-101/what-
are-the-health-benefits)


If that didn't convince you, how about this:

"Nutrition Facts and Information about Wheat:
It contains Manganese, Phosphorus, Magnesium and Selenium in very large quantities. Rich in Zinc, Copper, Iron and Potassium. However, Calcium is also present in small amounts.

Vitamin Content of Wheat:
It is rich in Vitamin B6, Niacin, Thiamin, Folate, Riboflavin and Pantothenic Acid. Vitamin E and Vitamin K are also present in small but considerable amounts.

Calorie Content of Wheat:
Wheat has a calorific value of 339.0 per 100 gm. Being a grain, it is very appropriate in calories and hence, filling as a food.

Health Benefits of Wheat:
Consumption of whole wheat is necessary for a healthy metabolism, as it prevents Breast Cancer, Gallstones, childhood Asthma and heart risks. Definitely an essential food to intake for women for gastro-intestinal health, also reduces risk of high blood pressure, Diabetes and high cholestrol. To add up to it all, it has phytonutrients which promotes better health through maintaining high blood levels."

(Source: http://www.organicfacts.net/nutrition-facts/cereals/nutritional-
value-of-wheat-and-barley.html)

Use it Up -- Cup by Cup

Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.

Grains

Grains include wheat, rice, rolled oats, dried corn, pearled barley, and other cereal grains. Flour, cornmeal, and pasta products such as macaroni and spaghetti are also included. Each family should store various grain items that suit their individual circumstances. For example, rather than storing three to four hundred pounds of wheat per person, a family might choose to store two hundred pounds of wheat, one hundred pounds of flour, twenty-five pounds of rice, twenty-five pounds of rolled oats, twenty-five pounds of dried corn, and twenty-five pounds of macaroni per person. There are numerous combinations. This gives variety to the menu and encourages using and rotating the supply. It also provides choices for those who do not like or cannot eat a particular grain.

Most grains can be dry-pack canned in small containers. This makes them more convenient to use and reduces the possibility of spoilage. Grains may also be stored in tightly sealed metal or heavy plastic containers." (Ensign, June 1989, pg. 40.)

WHEAT
"This grain is the first to store and use. It has high nutrition, great storing qualities and excellent cooking properties and possibilities. It is about 12% protein and contains Vitamin E, the B vitamins and numerous trace minerals and nutrients as do all the other grains. Wheat is used in the following forms:
1) Whole grain - used for flour, casseroles, salads, cereals, and many meatless main dishes.
2) Wheat flakes - are a delicious cereal and are used in cookies and other baked goods where rolled flakes are called for.
3) Whole grain wheat flour - necessary for making gluten, also for baked goods and some cereal recipes.

BARLEY
Barley is one of the oldest known grains. It is about 10% protein and contains calcium, phosphorus and potassium in significant amounts. Barley can be used in the following ways:
1. Whole grain - used in cereals, ground into flours.
2. Rolled flakes - similar to rolled oats. These can be used in hot cereals, granola recipes or any way that you would use rolled oats. These flakes can also be used in recipes in place of rolled oats.
3. Pearl Barley - rounded grains of barley which have had the husks removed. This is used in soups.
4. Barley flour - used in bread making and other cooking. This flour contains less Gluten than wheat and so it should be used with some whole wheat for a light product. It is used often for people on a wheatless diet.

BUCKWHEAT
Buckwheat is not a true grain. It belongs to the same family of plants as sorrel. Nevertheless, it is very nutritious and should be included in our diets.
1. Whole grain buckwheat - can be used in cereals or ground into flours.
2. Buckwheat flour - can be used in yeast breads and many delicious breakfast quick breads (such as pancakes and waffles).

CORN
Corn is an American grain and is the principle grain of many people. It contains Vitamin A, potassium and phosphorus. When combined with dried beans, corn is a complete protein. Sweet corn is used mainly as a summer garden vegetable. Other uses are:
1. Whole grain dried corn - this can be used as a fresh vegetable by sprouting it and cooking it with butter and salt. Whole grain is ground into flour. Commercial corn meal flour has been de-germed, which removes the most nutritious part of the grain, the germ.
2. Corn meal or corn flour - is used many ways. It does not contain Gluten and therefore cannot be used alone for making most breads. It is used in yeast breads, quick breads, casseroles, puddings, etc.
3. Corn is also a favorite used as popcorn.

MILLET
Millet is a small cereal grain rich in iron, niacin, phosphorus and calcium. It is a complete protein and contains 10 to 12% protein. It is very easily digested, making it especially suitable for babies, children and elderly people or people on bland diets.

The whole grain can be steamed and combined with seasonings for a main dish or it is used alone as a cereal or in combination of other grains as a cereal. It can be used in any recipe that calls for rice or in any way that rice is used. It can be steamed and seasoned as a pudding (like rice pudding) or used in recipes for cornmeal. In this use, substitute one cup millet for one cup cornmeal. It can be ground into flour and used in quick breads (or mixed part with wheat flour in breads).

OATS
Oats are a familiar nutritious grain. Oats are 14% protein and are rich in B vitamins, Vitamin E, iron, zinc and other trace minerals. They are used in many forms.
1. Whole grain oats - are used in cereals or ground into oatmeal flour.
2. Rolled oats or flakes - are used in cooking recipes, cooked as a cereal or used in making granola. They are a delightful addition to cookies, breads, quick breads, etc.
3. Oatmeal flour - is an excellent flour for people allergic to wheat. It is a bland flour so it combines well with other grain flours. A good wheatless flour is half brown rice and half oat flour. These two flours together are better than either alone.

RICE
Whole grain brown rice contains all eight essential amino acids, making complete protein. Wild rice contains twice the content of protein as natural brown rice. White rice has most of the nutrients removed in the refining process.
1. Whole grain brown rice - is used in many casserole and meatless recipes. It can be cooked as a cereal and also ground into a nutritious flour.
2. Rice flakes - are similar to rolled oat flakes and can be substituted in recipes calling for oat flakes.
3. Rice flour - is used in many breads and baking recipes. It is excellent used with oat flour as mentioned above.

RYE
Rye is the principle grain bread of Germany, Russia and Scandinavian countries. It is used often for specialty breads. Rye is 12% protein and is rich in iron, potassium, phosphorus, Vitamin E and Manganese. Rye is used in the following ways:
1. The whole grain - is used for flour and is dark in color. Mixed cereal can be made with any combination of grains, including rye and rye can be cooked alone as a cereal.
2. Rye flakes - can be used in cereals and granola and any recipe calling for rolled oats.
3. Rye flour - is another flour used in wheatless products. In bread-making purposes rye resembles wheat more than other flours, but used alone it does make a stickier, less elastic dough. For lighter loaves a combination of wheat and rye is more satisfactory.

TRITICALE
This is a new grain that is a man-made cross between wheat and rye. It provides a complete well-balanced protein, in the balance our bodies require, which is a better amino-acid (protein) balance than any other grain. It is used in the following ways:
1. Whole grain triticale - is used as a cereal or ground into flour. It is used in the same way as wheat flour except that it is mixed with wheat because it contains a lower Gluten content than wheat. The flavor of triticale is nuttier and sweeter than wheat.
2. Flaked or rolled triticale - is more nutritious than rolled oats and can be used in the same manner in cookies, cakes and bread. They make a good cooked cereal and can also be used in granola recipes.

OTHER GRAIN FLOUR SUBSTITUTIONS
The following flour substitution chart may be helpful in using fresh ground grain flours in your favorite recipes. For each cup of white flour, use this:
7/8 cup whole wheat flour
1 1/4 cup rye flour
7/8 cup cornmeal
1/4 cup bean flour
7/8 cup triticale flour
7/8 cup rice flour
3/4 cup buckwheat flour
5/8 cup potato flour
1 1/2 cup oatmeal or oat flour
7/8 cup millet flour

Any combination of grains may be used when making breads. Follow this formula:
2/3 of the flour amount called for in the recipe - whole wheat
1/3 of the flour amount called for in the recipe - any mixture of the following grains: millet, corn, rye, rice, triticale, oatmeal or barley.

HINT: Concerning whole grain flour: You will have better nutrition grinding your own fresh flour and using the flour as you grind it. Much of the vitamins will be reduced through oxidation within 72 hours after grinding unless it is refrigerated in an air-tight container.

(Source: West Jordan Oquirrh Stake "Basically Speaking" Cookbook)


The suggested amount of grain storage per person per year is as follows: Wheat, rice, corn, or other cereal grains (300 lbs.)