Recipes

CRACKED WHEAT (or BARLEY) CEREAL, serves 2

  • Crack 1/2 cup of wheat or barley berries in blender (45+ sec on high speed, depending on desired texture). Or grind coarsely in hand mill.
  • Bring 1 1/2 cups of water to boil in a saucepan.
  • Stir cracked berries into boiling water, and immediately turn down heat.
  • Simmer 20-25 min until desired texture attained.
  • Add dried fruit and/or nuts, as desired.

COOKED WHEAT OR BARLEY BERRIES

Bring 1 c of wheat or barley berries to a boil with 2 c of water (or broth), and simmer covered until done (about an hour). Drain off excess water.  Use as a pilaf, or with stir-fry instead of rice.

WHOLE GRAIN CHICKEN SOUP

Add 1 cup of wheat or barley berries to 2 1/2 cups of liquid (1-2 c broth; the rest water) and bring to a boil.  Add chopped carrots.  Simmer for an hour.  Put in some diced chicken, thin to desired thickness with water or broth, and season to taste.

WHOLE-GRAIN TABOULEH

Ingredients:

  • ½ cup        wheat berries, simmer in 1-1 ¼ cups    water approx 1 hour until soft.
  • 4 cups       parsley or kale, chopped, loosely packed
  • 1 ½ cups   tomatoes, peeled & diced (about 3-5 Roma)
  • ¼-½ cup    green onions, chopped, white & some of green (~ 1 bunch)
  • ¼-½ cup    mint leaves, roughly chopped, loosely packed

For the Dressing:

  • ¼ cup       lemon juice, freshly squeezed
  • ¼ tsp        garlic, minced
  • pinch        sea salt
  • 1 Tbls       olive oil, extra-virgin

Whisk together all ingredients for the dressing in a small non-reactive bowl.  Taste and adjust seasonings.

In a large salad bowl, toss together parsley, tomatoes, green onions and mint.  Add cooled wheat berries. Pour dressing over salad, toss to combine.  Taste and adjust seasonings.

WHEATBERRY (OR BARLEYBERRY) SALAD

  • 2 c cooked wheat berries (or barley berries, or a mix)
  • 1-2 shallots or green onions
  • 2 Tbls sweet relish
  • 2 Tbls olive oil

Toss ingredients together, season to taste with balsamic vinegar, mustard, salt, pepper.  Add diced sweet peppers, broccoli, green beans, or other vegetables, or even fruits.  There is lots of room for experimentation here!  Serve chilled

BARLEY/WHEAT FRUIT MUFFINS

In medium mixing bowl, combine & set aside:

  • 2 c stone-ground flour ( up to 100% barley, but we usually mix wheat and barley 50:50)
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/4-1/2 cup honey (or sugar)
  • 1 or 2 eggs
  • 1/4 c light olive oil (or 1/2 stick butter, or half butter, half oil)
  • 3/4 c milk

Beat egg; add milk, vegetable oil (or melted butter) and salt.  Stir in flour.  Let stand 10-30 minutes.  Mix in baking powder and fruit . Grease muffin tin or insert muffin cups.  Fill 2/3 full.

Bake at 350° F for 18-20 min. Cool 10 min.

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