Wheat Chili 1½ cups wheat 1 lb ground beef 1 medium onion, chopped 1 green pepper, chopped 2 large cans stewed tomatoes 2 cans tomato soup 2 cans red kidney beans 1 tablespoon chili powder (more if you like spicy) Soak wheat overnight or for 8 hours. Bring to boil and cook until soft. In a large skillet, combine ground beef, onion, and green pepper. Cook til beef is browned & onion & bell pepper are soft. Combine all ingredients in crock pot or large pot. Simmer for at least an hour, stirring occasionally. The longer it simmers, the more the flavors will blend together. *You can omit the ground beef entirely and just use wheat, if desired. Pizza 1 c. lukewarm water 1 tablespoon dry active yeast 1 teaspoon sugar 1 teaspoon salt 2 tablespoons oil 2½-3 cups flour (I used ½ white, ½ wheat)

Pizza or spaghetti sauce Mozzarella cheese Your choice of pizza toppings

Preheat oven to 400°. Mix water, yeast, sugar, salt, oil, & flour til forms a nice dough. (I use a Kitchen-Aid with a dough hook.) Rub oil onto stone pan. (You can use a cookie sheet, but you won’t get as good of a crispy crust.) Spread dough onto pan. Bake crust for 9 min. Remove crust from oven. Top with sauce, cheese, your choice of toppings, and little more cheese. Bake for another 10 min or until bottom of crust begins to brown.

Best Yet Chocolate Chip Cookies 2¼ cups flour (I used ½ white, ½ wheat) 1 teaspoon baking soda ½ teaspoon salt 1 cup butter ½ cup sugar

¾ cup brown sugar 2 teaspoons vanilla 1 egg 2 cups chocolate chips

Preheat oven to 350°. Cream together butter & brown sugar. Add vanilla & egg. Beat. Add dry ingredients. Mix. Stir in chocolate chips. Bake 8-10 min on an ungreased cookie sheet. Start-to-Finish-in-One-Hour Bread from Pantry Secrets (makes 4 loaves) 10 ½ c whole wheat flour ½ c sugar 1 T salt 3 T instant yeast 3 T liquid lecithin or 1/3 c oil 4 c hot tap water *When using whole wheat flour decrease water to 3 cups and add one cup of applesauce. Mix dry ingredients. Add oil and water. Mix for 1 minute, check for consistency. (If too dry, add a bit more hot water; if too wet add a bit more flour.) Mix for 5 min. Spray counter and pans w/ pam. Cut dough into 4 pieces. Knead dough a few times turning 1/4 turn each time. Shape and cover in loaf pans and let rise for 25 min. Bake at 350 for 25 minutes Special tips: Make sure the water is hot. Be sure to spray the pans with pam or something similar. Remove the loaves immediately from pans and cool on rack.

South Beach Muffins Bowl One: 2 c. whole grain oats 2 ½ c. lowfat buttermilk 1 c. unsweetened applesauce 1 c. or one 6-oz bag of dried cranberries Bowl Two: 2 ½ c. whole wheat flour 3 tsp baking powder 1 tsp baking soda 2 tsp cinnamon 1 1/3 c. chopped walnuts 1 scant tsp. salt Bowl Three: 2 eggs, beaten 2 c. sugar (or splenda, although I’ve never tried it) 4 tsp vanilla 2/3 c. canola oil Preheat oven to 375°. Add bowl one to bowl three and mix well. Add bowl two and mix just enough to moisten. DO NOT OVERMIX. Fill muffin tins 2/3 full and bake for 20 or so minutes, or until a toothpick inserted comes out clean or with defined moist crumbs on it. Makes 2 dozen. Fiesta Wheat & Bean Salad/Salsa Fresh Ingredients 1 orange or red pepper, diced 1 green pepper, diced 1 small red onion, diced 1 bunch fresh cilantro, leaves chopped 1 small jalapeno pepper, cored and diced juice of 1 lime

Storage Ingredients 3 c. cooked wheat berries 1 can corn, drained (16 oz.) 1 can black beans, drained (15 oz.) 2 tsp. chili powder 2 tsp. ground cumin 1/4 c. cider vinegar 1 T. sugar 1/2 c. vegetable oil 1 tsp. salt

Combine all ingredients in a bowl and toss well. Chill for at least 1 hour before serving. Serve with tortilla chips.

Whole Wheat Chocolate Cake ¾ cup unsweetened cocoa 4 cups whole wheat flour 3 cups sugar 2 teaspoons baking soda ¼ teaspoon salt

4 eggs 1½ cups melted margarine ( I used butter) 2 cups cold water 2 teaspoons vanilla

Sift together cocoa, flour, sugar, soda, and salt into bowl. Add rest of ingredients. Beat well. Grease angel food cake pan well. Bake in angel food pan at 350° for 60 minutes. Check at 50 minutes; test with knife blade at a point that is ¾ inch from the outside edge. If knife is clean at that point, remove from oven. Cake will still be a bit wet in the middle, but carry-over cooking will take care of that. If you cook until knife tests clean in the middle, the cake will be too dry. Blender What Pancakes 1 cup milk 1 cup uncooked whole wheat 2 eggs 2 tablespoons oil

2 teaspoons baking powder 2 tablespoons honey or sugar ½ teaspoon salt

Put milk & wheat in blender. Blend on highest speed for 4-5 minutes or until batter is smooth. Add eggs, oil, baking powder, honey, and salt. Blend on low. Bake on hot griddle. For Waffles: Add one additional tablespoon of wheat and increase oil to 4 tablespoons. Unleavened Bread Sticks 4½ cups whole wheat flour 1 tablespoon salt 6 tablespoons oil

1½ cups water ¼ cup dry milk powder 4 tablespoons sugar

Mix together 4 cups flour, salt, & oil. Add water, milk, and sugar. Using the remaining flour, knead the dough a little and roll into sticks ½ inch by 3 inches. Bake on cookie sheet at 375° for about 20 minutes. Makes 15 breadsticks.

Pie Crust 2 cups sifted fine whole wheat flour ¾ teaspoons salt ½ cup oil

¼ cup ice water additional flour for rolling

Sift together twice the flour and salt. Add oil and beat with fork to combine the oil. Blend water into flour mixture with fork. Form into a ball. Dust lightly with flour and roll 1/8 inch thick. Roll from the center out to make a perfect circle. Turn the dough if necessary. Avoid handling the dough too much. You can roll the dough up on the rolling pin to transfer it to the pie plate. For a single crust pie, perforate with a fork and bake at 425° for 8 minutes. If filling and crust are baked together, do not prick. For double crust pies, add filling and top crust, bake as filling dictates. Whole Wheat Tortillas 1½ cups whole wheat flour 1½ cups all purpose flour 1 teaspoon salt

1/3 cup oil 1 cup warm water additional flour

Rub flour, salt, and oil together with your fingers until completely incorporated and fine crumbs form. Pour water into dry ingredients and immediately work it in with a fork. Dough will be in large clumps. Sprinkle with additional flour and knead until smooth (about 2 minutes). Divide into small balls, Roll out from the center to make a circle. Cook on hot griddle for 1-2 min on each side, or until just starts to brown. Whole Wheat Muffins 1 cup Applesauce 2 Eggs 1 Tsp. Salt 2 C. Brown Sugar

4 C. Whole Wheat Flour 2 C. Milk 2 tsp. Baking Soda 2 tsp. Vanilla

Mix oil, eggs, salt, brown sugar, milk, baking soda, and vanilla in blender. Gradually add flour. Pour into muffin cups and bake for 15 minutes at 350 degrees.

Too Easy Breadsticks 2 Tbsp. sugar 1 1/2 C. warm water 1 Tbsp yeast

3 1/2 c. flour 1/2 tsp. salt

Mix together and knead by hand or mixer for 3 minutes. Let rise 10 min. Roll out flat and cut into strips with a pizza cutter. Fold the two ends together and twist for twisty breadsticks. Bake 350 degrees for 15-20 minutes. Brush with melted butter. *Can also be used as pizza dough. Just roll out on pizza pan and add toppings. Cook 25-30 minutes. Whole Wheat Banana Bread (the original recipe is half and half white/wheat flour) 1 1/4 c. flour 1 c. sugar 1 tsp Baking Soda 1 1/2 C. mashed bananas (about 3) 1/4 c. margarine or butter

2 Tbsp. Juice (orange or apple) 1/4 tsp. lemon juice 1 egg 1/4 c. raisins 1 tsp. cinnamon

Cook 350 degrees for 45 minutes. Makes one loaf. Wheat Thins 1¾ cups whole wheat flour 1½ cups white flour 1/3 cup oil

¾ teaspoon salt 1 cup water

In large mixing bowl, mix wheat & white flour. Blend in blender or beat in a bowl the oil, salt, and water. Add liquid mixture to dry, mixing well, but as little as possible. Roll as thin as possible on ungreased cookie sheet – not more than 1/8 inch thick. Mark with knife for size of crackers desired, but do not cut through. Prick each cracker a few times with fork. Sprinkle lightly with salt or onion salt, if desired. Bake at 350° until crisp and light brown, about 30 minutes.

Graham Crackers ½ cup evaporated milk OR ¼ cup dry skim milk ½ cup water 2 tablespoons lemon juice or vinegar 1 cup dark brown sugar ½ cup honey

1 cup vegetable oil 2 teaspoons vanilla 2 eggs, beaten lightly 1 teaspoon salt 1 teaspoon baking soda 6 cups whole wheat flour (approximately)

Mix together milk, water, & lemon juice or vinegar. In a large bowl, beat well the sugar, honey, oil, vanilla, and eggs. Combine the two mixtures and add the salt, baking soda, and wheat flour. Divide into 4 equal parts. Place each on a greased and flouted cookie sheet and roll to about 1/8” thick. Prick with fork. Bake at 375° for about 15 minutes or until light brown. Remove from oven and cut into squares immediately.