Cracked Wheat

Cracked Wheat

This is a breakfast that freezes well, so we make all we will need for 30 days, divide, chill in fridge overnight, freeze.  Serve with sides of fruit and yogurt.    A reminder: start eating fiber foods slowly (see note at Creamy Wheat).

1 c. dry whole wheat berries (also called kernels)

3 c. water

1/4 tsp. sea salt

Rinse wheat in a screen-type colander; drain.   Put wheat, water, and salt into blender,cover.  Let soak about 1 hour(this is optional, but softens the wheat a bit).  DO  NOT change the water,  as nutrients would  be lost.  Blend on/off at low speed until wheat is cracked in small pieces. Pour all  into  a double  boiler. Cover.  **Cook 30 minutes, stirring every 10 minutes. Take off heat, let stand covered, for about 10 minutes.  Ready to serve.  Makes 4 to 6 servings.

**crockpot method:  put blended  cracked  wheat/water/salt  into a crock pot.  Cover, cook on low for 5 to 7 hours,  until tender.  Turn off crockpot; allow to sit, covered, for about 25-30 minutes.  Ready to serve.

NOTE: cooked cracked wheat is useful in other meals.  It mixes/cooks well with ground beef. We use the following formula:  2 c. ground beef (1 lb.) + 1 cup of cooked/cooled cracked wheat.  [Some families choose to use: 2 c. ground beef + 2 c. cooked/cooled cracked wheat].

Lentils N’ Eggs

Lentils N’ Eggs

Lentils are healthy, easy  to cook, inexpensive, and versatile.  Serve this with whole wheat toast, and 1/2 piece fresh fruit (or 1 serving canned fruit).

3/4 c. water

1/3 c. lentils, brown or green

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2 T. bacon drippings/bits

1 tsp. margarine or oil

1/2 onion, thinly sliced or chopped

2 to 3 cloves garlic, minced

sea salt/pepper to taste

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2 eggs

Put water in small saucepan, cover.  Bring to boiling.  Rinse lentils to clean, add to boiling water. Cover. Turn heat to low. Cook 25 to 35 minutes, or until lentils are tender. Take off heat, keep covered;  set aside.  In a small  saucepan: heat bacon grease/bits and margarine or oil on medium heat. Add onion, cover, cook about 4 minutes (getting golden), stir.  Mix in the  minced  garlic,  stir/cook 30 seconds. Add cooked lentils, heat all.

[NOTE:  at this point if you want to make this for just one person, remove half  of the lentil mixture to save for another time].

Make just a slight dent in each serving of heated lentil mixture, top with 1 egg. Cover, cook  on medium  heat  until  egg  is done to personal preference. With help of a spatula, carefully  slide all onto a plate: this is one serving.   Put other half lentil mixture into a labeled snack size zip-loc baggie, chill overnight in the fridge, then put it into another snack zip-loc to help  protect  it  when  frozen; freeze until needed.

[To me, this breakfast is very filling, eat it with a slice of w. w. toast; save the fruit for a snack.]

Brown Rice/Raisins

Brown Rice N’ Raisins

Taste can be trained to change. At first, we didn’t like brown rice but after trying it several times, our taste buds started getting used to it.  Now it is a favorite. Serve this hearty breakfast with whole wheat toast and fruit*.

1/2 c. long grain brown rice

1 and 1/4 c. water

1 tsp. margarine or butter

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1/4 c. raisins

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3/4 c. milk**

dash of sea salt

2 T. + 1 to 2 tsp. cinnamon sugar

Bring rice, water, margarine/butter to boiling; cover.  Turn down heat to low; simmer 35 minutes. Turn off heat; add raisins, cover, let sit 10 to 15 minutes.  Stir in milk, sea salt, cinnamon sugar.  Makes 2 servings.

**to make milk:   3 T. dry milk powder +  3/4 c. water, shake in a jar with tight lid until smooth; chill ahead for better flavor (can also add one drop of vanilla before chilling).

*if filled up after eating rice/raisins and toast, save the fruit for a snack.

Good For You Oatmeal

Good 4 U Oatmeal

Oatmeal is one of the most nutritious and least expensive whole grains!  Serve this breakfast with spiced sugar, fruit, yogurt.

1/3 c. dry quick oats**

1 to 2 T. dry milk powder

couple dashes sea salt

1 T. sugar (a bit of nutmeg and ginger can be added, if desire a spiced sugar)

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up to 3/4 c. water (depends on how thick or creamy you want it)

raisins and cinnamon (optional, and according to taste)

Mix oats, dry milk, salt, and sugar in a bowl. Add water, stir.  Microwave on high for 70 seconds; stir.  Let sit two or three minutes.  Makes one serving.

Non-microwave method:  Heat water to a full rolling boil; pour over oatmeal mixture; stir.  Allow to sit about 3 minutes.  Stir again, serve.

**a serving of oatmeal is usually 1/4 cup. Except for small children, I don’t think that is enough;  plus (and it is a huge plus)  oatmeal  is an  inexpensive  healthy grain. Don’t even hesitate to have an even larger portion than 1/3 cup, oatmeal costs around 5 cents per dry cup!

Creamy Wheat

VERY IMPORTANT: wheat has insoluble fiber, which sweeps the intestines like a broom…..start out SLOWLY….until your body gets used to the change of fiber intake; a rule of thumb when adding any food to your meals that have fiber.

Creamy Wheat Cereal 

Wheat is an excellent, inexpensive, healthy grain.  Serve this breakfast with  1/2 piece fresh fruit or 1 serving canned fruit,  and 1/2 cup of yogurt  (see miscellaneous recipes for making your own).

1/4 c. whole wheat flour**

dash sea salt

1 T. dry milk powder

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3/4 c. water

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1 tsp. margarine or butter

up to 1 T. sugar

In small saucepan: mix whole wheat flour, salt, and dry milk. Stir in water using a wire whip.   Heat  on  high,  stirring constantly.   When  thick, take off heat, immediately cover with lid.   Let sit, covered, for about 5 minutes (it will finish cooking with the lid on).  Scrape all into a bowl, smooth out.  Top w/margarine or butter, and sugar.  Makes one serving.

**for a larger portion, try 1/3 c. whole wheat flour + 1 cup water. Can keep dry milk, etc. the same.