The story of cereal grains is the story of humanity’s transition from nomadic life to one of settlement and agriculture. With the exception of people in the far north, every culture from time immemorial has their own cereal grain, depending on climate and soil conditions: wild grasses, nuts, and seeds gathered, then pounded into flour or roasted and eaten whole. The beginning of agriculture marked the end of dependence on foraging, and the need for constant travel searching for food. Family groups could afford to build more permanent homes and bigger numbers meant more hands in the fields, hence the need for more buildings in which to gather – permanent communities – civilization.
Why wheat?
- WHEAT IS GOOD FOR YOU.
There, I said it. Notwithstanding all the wheat haters out there and the anti-gluten people, for most of us, wheat is an excellent choice.1 Whole grain wheat is an excellent source of fibre, antioxidants, vitamins (particularly the B vitamins), minerals, and even protein. Almost 80% of its protein comes from ‘gluten’, (a large family of proteins) which is also responsible for the unique elasticity and stickiness of wheat dough, making it so desirable for bread making. 100 grams (3.5 ounces) of wheat contains 15 grams of protein! To put that into perspective, that’s about a quarter of the recommended daily amount of protein for the average 160 pound adult. Gluten can cause side effects in a small percent of people with conditions like celiac disease, IBS (inflammatory bowel syndrome), and gluten allergy, but most people eat it without any issues.
People who eliminate wheat from their diet by extension also avoid the excess calories in too much bread, pizza, junk food and desserts. Obviously one is going to feel healthier as well as experiencing weight loss, and this could cause one to mistakenly assume that wheat and other gluten containing foods are the culprit. To the contrary, wheat in its natural form fuels the body with essential nutrients and is associated with reduced risk of diabetes, heart disease, cancer and obesity. The secret is to avoid the excess oil and sugar that so often accompanies wheat flour in baking. Too much of anything is a bad idea.
2. Wheat is readily available in every part of the world.
Wheat is a hardy and forgiving plant, growing in nearly every horticultural zone where there is sufficient moisture and fertile soil. It was cultivated anciently in Western Asia, (being found in archaeological excavations in present day Iraq), accepted now as one of the earliest known sites of agriculture. It was cultivated in Egypt as early as 4000 BC, and from there eventually spread throughout the Roman Empire and Asia. The Romans brought it to Europe where it grew exceptionally well, and 500 years ago the Spanish brought it to the New World. By the 1800’s wheat had literally travelled the world and was being cultivated on every inhabited continent.
In 2023, the top ten wheat producing countries in order are: China, India, Russia, United States, France, Canada, Germany, Pakistan, Australia, and Ukraine. Generally Ukraine had been in the top five producers – their current production has suffered since the Russian invasion in February 2022. 2
Dan and I discovered wheat six months into our marriage. We were young and still ‘playing house’, but neither of us had ever used ‘wheat’ as a whole grain before (or probably even seen it if I was to be totally honest). Friends in our congregation were making a group purchase of wheat from the Peace River area, and they invited us to join. We decided we might as well jump into this ‘adult thing’ with both feet so we bought some. 10 bushels of hard red spring as I recall. Dan felt that if we were going to have wheat, we needed to figure out what to do with it, and I agreed. We assumed we could just ask those same friends, but was surprised to learn that most others didn’t feel the same compelling need ‘use’ it. It was after all, for ‘food storage’ – which evidently meant for some future undetermined time when we’d all be glad we had it. That didn’t make sense to us, so we started doing our research – pre internet and social media – the old fashioned way, books! And you might not be surprised to know that there weren’t that many books available on the subject either. A pamphlet in a health food store was the best we found for a long time, so it became a life long quest, with lots experiments. There didn’t seem to be any shortcuts.
“Almost all the wheat produced today for human consumption is used for the making of bread, but the very earliest farmers didn’t use it that way.”3 Evidence from early sites indicate that it was probably soaked and then cooked into a porridge of sorts.
While whole wheat is high in fiber — not surprisingly, refined wheat contains considerably less as the bran is removed during the milling process. That is true with every other good thing that wheat brings to the table.
Whole grain wheat kernels are called ‘berries’, and they are SEEDS, containing everything a new sprouting plant needs to be healthy, made up of three parts:
– the protective outer layer: BRAN
– the heart or ’embryo’ of the grain: GERM
– the starchy middle layer intended to feed the sprouting new plant: ENDOSPERM
https://chefiq.com/blogs/blog/the-whole-story-on-whole-grains
isn’t flour just flour?
When the wheat berry is ground into flour, the bran gives it it’s familiar slightly brownish tint, and oil from the wheat germ is released. Its best to grind fresh, only what you can use in a few days because the wheat germ has a healthy fat that will go rancid if left too long. Pay attention to the ‘best before date’ on store bought whole wheat flour for best results. Better yet, grind your own.
This is precisely why it became desirable commercially to strip milled flour of its bran and especially its germ – which though rich in vitamins and minerals, has that volatile wheat germ oil. The yield is a more shelf stable product, but at a high nutritional cost. This is called UNBLEACHED white flour. BLEACHED flour is whiter than unbleached through a process that uses ‘bleaching’ agents like benzoyl peroxide or chlorine dioxide to break down the starches and proteins in flour, making it softer and more absorbent, but nutritionally void. Consequently bleached flour is regularly ‘ENRICHED’ with the replacement of more shelf stable vitamins – but don’t fall for that. Again, it’s a poor substitute for what it was in its freshly ground day.
So what is your best option for nutrition when it comes to wheat flour? In the order of nutritional and flavour superiority:
It is the grandfather of the current Wondermill, which I highly recommend. As you can see, you can adjust the texture of your flour. I usually have it set on the finest, although in this picture it is set on the coarsest. THIS is some goofball grandson’s (or son’s) idea of a practical joke.
1. Freshly ground wheat. Not to be confused with whole wheat flour from the grocery store (that is not ‘freshly’ ground). This requires a wheat grinder or grain mill of course.
2. Unbleached flour. The only reason I skip the whole wheat flour at the store is because one doesn’t know how fresh it is (how long its been since that wheat germ oil has been released).
The unbleached flour has the germ and bran removed true – but at least it hasn’t been bleached.
3. Whole wheat flour from the store. Look for a best before date and make sure you take it seriously. It is important you use it quickly before that oil goes rancid – you’ll know something’s off when the flour starts to smell bad. Once you’re familiar with a ‘rancid’ smell, you’ll recognize it for the rest of your life.
That’s it. Only three options. Don’t buy bleached flour – it’s not an option.
And yes, there is cake flour with added salt and leavening added. I don’t have anything to say about that. I’ve never been tempted to buy it because its just another step along the processing journey and I usually avoid that trip if I can.
Personally, I prefer to grind my own flour, but when I want to lighten it up a little, I’ll add some unbleached. I have never purchased Bleached or Enriched white flour.
using the whole wheat berry
Flour is not the only way to enjoy the benefits of ‘wheat’. The healthiest way to enjoy whole grains of any kind is to eat them whole, and if you’re new to this exciting world of whole grains, wheat is a good gateway. Prepare to be delighted.
Don’t rush it. Take a chill pill and let it be what its gonna be.
1 part wheat + 3 parts water + a little salt. Bring to a boil and boil for a couple minutes, then cover, turn off the heat and leave it over night. The next morning, bring it back to a boil and gently simmer for 30 ish minutes, stirring once in a while to prevent scorching and testing for tenderness once the water has been absorbed.
Wheat Porridge
Do yourself a favour and open your mind. Make a small batch the first few times – to get used to it. Its a whole new experience but its so GOOD FOR YOU, its worth the adventure. Best to start it the night before, give it time to soak.
1 cup wheat
3 cups water
1/2 teaspoon salt
Bring to a boil, let it boil for a couple minutes, stir and turn heat off. Cover and let sit on the stove till morning. Bring it back to a boil and let it gently simmer for about half an hour or just a little bit longer. Stir every once in a while to ensure the water isn’t disappearing too fast – it should be on quite low. After 30 or so minutes, start testing for tenderness. When its pleasantly plumb and tender to chew, its done. Don’t be in a rush.
Spoon about 1/4 cup into a bowl, drizzle a little honey over top and cover with your favourite milk. Enjoy.
Reserve some cooked wheat to keep in the fridge to add to other things during the week; you’ll love their sweet, nutty flavour and chewy texture.
Other ways to use cooked wheat berries
- Salads:
Fall Kale Salad with Roasted Butternut Squash and Cranberries
Kale 3 or 4 cups (measured after its stripped off the stalks)
Butternut squash (or sweet potato)
1 Apple
1/4 – 1/2 cup cooked wheat
1/2 cup chopped parsley
2 green onions chopped
1/2 cup dried cranberries or cherries or raisins
toasted walnuts
1/2 cup crumbled feta if you have it on hand
Much of this can be made ahead and then set aside to be assembled just before serving.
*Peel butternut squash and cut into 1 inch pieces. Drizzle with olive oil and roast in baking dish till fork tender. Set aside.
In the meantime, wash kale well and strip greens off stalk.
Lightly chop, sprinkle lightly with salt and drizzle a tablespoon (at most) olive oil. Massage with your hands for 2 minutes, rubbing the oil into the leaves, transforming them into ‘tender’ leaves. Set aside.
Toast 1/2 cup walnuts. Set aside.
To assemble salad in salad bowl:
Start with chopped and massaged kale
Sprinkle roasted butternut squash over top
Sprinkle 1/2 cup dried berries over top
Sprinkle 1/2 cup chopped fresh parsley over top
Sprinkle 1/2 cup cooked wheat berries over top
Drizzle apple cider vinaigrette over top, and serve.
*optional: arrange freshly sliced pears on the top for the perfect fall touch
*optional: add fresh pomegranate seeds over top
*optional: use hazelnuts or pecans instead of walnuts, or a combination of your choice
*optional: candy the nuts ahead of time for a pleasant crunchy surprise
*optional: use mixed greens instead of kale – switch it up depending on the season – tender greens like baby kale, spinach, baby lettuces and arugula.
Apple Cider Vinaigrette
1/2 cup apple cider vinegar
1 Tablespoon maple syrup
2 cloves garlic minced
1/2 teaspoon dijon mustard
1/2 teaspoon your favourite salt
about same amount of freshly ground pepper
1/2 cup olive oil
OR
Lemon Vinaigrette
1/2 cup fresh lemon juice
1 Tablespoon maple syrup
2 cloves garlic minces
1/2 teaspoon dijon mustard
1/2 teaspoon your favourite salt
about same amount freshly ground pepper
1/2 cup olive oil
In small bowl whisk together everything but the olive oil till fully combined.
Slowly add olive oil while continuing to whisk till fully emulsified. This will make enough for today’s salad, and a little extra to store in the fridge for tomorrow’s salad.
Basil Tomato and Corn Salad with Wheat
1 cup cooked wheat
1 cup chopped green onion
2 cups corn toasted in 1 Tablespoon olive oil
(OR freeze dried toasted in olive oil and then refreshed with a little water)
2 cups cherry tomatoes quartered, or regular tomatoes diced
1/2 cup crumbled feta cheese
1 cup fresh basil chopped finely
Combine all ingredients together except cheese and basil. Drizzle dressing over salad and toss, then sprinkle cheese and basil on top before serving.
Lemon Dressing:
3 Tablespoons lemon juice
3 Tablespoons olive oil
1/2 teaspoon mustard powder
1 teaspoon salt
1/2 teaspoon pepper
whisk together
TABOULI (Tabouleh) pronounced ta-boo-lee
Normally Tabouli is made with bulgur wheat (see below), but you can make it with whole wheat if you like too. Just make adjustments.
2. Soups and stews:
stir cooked wheat into the brothy soup during the last 20-30 minutes, or simmer dry wheat at the beginning of a long cooking soup.
Garnish your butternut squash soup with a sprinkling of cooked wheat on top.
3. Casseroles or in a rice pilaf, or on top of Buddha Bowls or Poke Bowls:
On a base of cooked brown rice or quinoa – with any number of fresh toppings of vegetables, fruits and protein artfully arranged on top and drizzled with a light dressing.
4. Breads:
Add a cup to your next batch of whole grain (or part whole grain) bread.
Add a cup to your next batch of carrot muffins, carrot cake, apple cake, banana loaf . . . etc
5. Whole WHEAT Pancakes using the blender:
you’ll be surprised and how light and tender this pancakes are.
3 cups milk
3 eggs
2 cups wheat (just wheat, dry and uncooked)
1/4 cup sugar (white or brown your choice)
1/4 cup vegetable oil
1 scant Tablespoon baking powder
Pour milk and eggs into blender. Blend on high, then remove small cap on top to slowly add wheat while still blending. Add sugar, oil and baking powder, continuing to blend till smooth. Test your batter with a spoon. There should be no grit left in it – totally smooth.
Spoon batter onto greased skillet and cook as you would any other pancake.
Serve with syrup or fresh apple sauce.
5. Baked Wheat Pudding
2 cups cooked wheat (or cooked cracked wheat)
I prefer whole wheat but it really doesn’t matter once they’re cooked
3 eggs
1/2 teaspoon salt
1/2 cup honey
1 teaspoon vanilla
3 cups whole milk
1/2 cup raisins
nutmeg and cinnamon to sprinkle on top
Beat eggs, add salt, sugar and vanilla. Stir well. Add milk and stir until sugar is dissolved. Add wheat and raisins and stir well. Pour into a well buttered casserole dish and sprinkle with cinnamon and nutmeg.
Bake at 325 degrees for about 15 minutes, then stir the pudding to keep the wheat from settling. Bake another 15 minutes and stir again. Bake another 30 minutes (to total approximately an hour) or until toothpick comes out clean.
Serve plain or with cream, yogurt or ice cream.
Cracked Wheat
Cracked Wheat Porridge or Multigrain Porridge
1/2 cup cracked wheat
2 cups water
dash of salt
Bring to a boil, reduce heat and simmer slowly for 30+ minutes, stirring frequently to prevent sticking. When tender to the bite, remove from heat and serve with milk and honey.
Beat eggs till frothy; add salt, honey, vanilla and milk. Beat well.
Add wheat and raisins and stir well to combine.
Pour into a well buttered casserole dish and sprinkle the top with nutmeg.
Cover with a lid or tin foil.
Bake at 325 F for about an hour. After 15 minutes, stir the mixture again as the wheat will mostly have sunk to the bottom. Return to heat and continue to bake until the pudding is no longer runny. Remove the lid for the last 15 minutes to allow to brown on the top.
Insert a toothpick to test for done-ness as you would for a cake.
Remove from the oven and allow to cool slightly. We used to serve it warm with cream or ice cream.
Bulgur Wheat
Bulgur is the fast food in the health food world: whole wheat that is par boiled and then dried and cracked. Because it is pre cooked and then dried, it rehydrates quickly making it very convenient with a mild, nutty flavour and chewy texture. It is a staple in middle eastern cooking and the key ingredient in Taboulleh (Tabouli) Salad.
Not to be confused with cracked wheat, while bulgar is cracked, it is partially cooked first. Bulgar comes in fine, medium and coarse texture . This shortens the cooking time – in fact it doesn’t need cooking, just soak it in hot water to soften it. Coarse bulgar could take up to half an hour, while medium and fine could take 15+ minutes.
Tabouli Salad
1 cup Hot water
3/4 cup medium bulgur wheat
pour hot water over top bulgur wheat and set it aside rehydrate (about 1/2 hour).
When bulgur is tender and cooled, begin adding all the above and toss to combine:
1 medium cucumber, peeled and diced
1 medium tomato, diced
6 green onions, diced
1 medium pepper your choice of colour
1 cup (or more) washed and chopped fresh parsley
small handful of finely diced fresh mint
1 teaspoon salt
1 teaspoon chili powder
juice of 1 lemon, or 1/4 cup lemon juice
1/2 cup olive oil
Toss well and serve. Enjoy.
sprouting wheat
Super easy and very nutritious, sprouting is a great habit to get into, and great to do with kids. Use sprouted wheat (as with other grains and seeds) are great for salads, sandwiches and more.
Sprouted wheat is UNlike many seeds you may have sprouted in the past. Don’t expect it to look like bean sprouts or alfalfa sprouts – its in a league all of its own. Sprouted wheat is also sometimes referred to as ‘germinated wheat’.
Why sprout wheat? Because sprouting turns a grain into a ‘plant’ – for lack of a better term, a ‘vegetable’. Seeds contain enzymes; when they are sprouted they release their enzymes and the once dormant seed springs into life as a new ‘plant’. Enzyme inhibitors are a plant’s natural defense against degradation. When sprouting, grains are given the signal to neutralize these substances that can be hard on the human body. Vitamins increase, including Vitamin C. As the sprout begins taking energy from the endosperm, the changes that take place alter the carbohydrates, and it breaks down the gluten making it easier to digest for people who otherwise might have difficulty with wheat in general.
The tools are simple. There are a large variety of suitable sprouting containers, but to begin with, start with a simple wide mouth pint jar. When I sprout alfalfa or beans I use a quart jar, but you aren’t going to want that kind of quantity to begin with.
You’ll need some kind of a lid to strain water from. A net or cheese cloth with an elastic band, or a screen inside a jar ring, or a plastic strainer made for this purpose.
Day 1:
Put 1/2 cup whole wheat into a wide mouth pint jar and cover with plenty of water. Let it soak over night.
Day 2:
Strain after 8+ hours and give a gentle rinse. Strain again and set it aside. Repeat again at the end of the day. The point is to never let the seeds dry out while you’re sprouting or they’ll die.
By the end of day 2, you may already be seeing the beginning of little white sprouts on one end. Yay.
Repeat the rinsing and straining cycle twice every day. I set mine on the counter where it gets indirect sunlight.
Day 3:
repeat rinsing and straining cycle.
Day 4:
By the end of this day your sprouts should be ready to use, for all the same purposes as you’d use softened cooked wheat but with the added benefit that THESE kernels are not cooked and are loaded with additional vitamins including vitamin C. They are very sweet.
This will be good in the fridge for 4 or 5 days, but don’t store it, USE it.
Wheat Sprout Apple Muesli – 2 servings
1 cup wheat sprouts
2 tablespoons liquid honey or maple syrup
1 cup vanilla greek yogurt (or plain yogurt with another tablespoon of maple syrup)
1 fresh apple diced
1/2 cup dried cranberries
1/4 cup sunflower seeds
Mix all together and enjoy
Yes, you can dehydrate your sprouts and then grind them to make sprouted wheat bread. Make sure they’re VERY dry.
It’s tempting to get all excited and try everything all at once. For now, my recommendation is to take a chill pill and start gradually trying things out before you go all crazy (like I did). If you’re going to make this a way of life, its gotta be sustainable. Slow and steady wins the race.
adding back the bran
Bran Muffins
in separate bowl, cover 2 cups bran in with 3 cups buttermilk or whey.
Stir to moisten all and set aside.
In large bowl sift together:
3 cups freshly ground whole wheat flour
1 Tablespoons baking powder
2 teaspoons baking soda
2 teaspoons salt
in smaller bowl, cream together:
1 cup butter with 1 cup brown sugar and 1/2 cup molasses.
Add 3 eggs and mix well between eggs.
Pour sugar/egg mixture into dry ingredients and add moistened bran.
Stir only to moisten.
Pour into prepared muffin tins.
– Bake 400 F for about 20 minutes. When done, remove from heat and let sit in tin to cool slightly before removing.
I hope you’ll give some of these recipes a try, and I hope you’ll start being creative in finding new ways to incorporate wheat into your every day life.
Let me know how it goes.
Warmly,
Cindy Suelzle
- Those with gluten sensitivities may have to eliminate wheat from their diets, and those with celiac disease must avoid all gluten in any form. ↩︎
- World-Grain.com https://www.world-grain.com/media/photos/154-world-s-top-wheat-producing-countries ↩︎
- The Book of Whole Grains by Marlene Anne Bumgarner (pg 13) ↩︎