Recipes
LDS Natural Family Living

 

Here are a few kitchen favorites!

Wheat-Meat (for vegetarians and whole foods enthusiasts!)

Wheat meat is such a great way to use wheat as a main dish. A friend of mine introduced me to it and I have been hooked ever since!

I fill a bowl full of wheat kernels and cover them with water. I soak them (in the fridge) for a couple of days, drain and rinse well. Then I run them in my food processor with a little bit of water until gluten forms. It would work better in a meat grinder, but I don't have one. 

All of these recipes take for granted that the wheat berries have been soaked for at least a day. I have found that after I soak them, I can drain the water off and leave them in the fridge for several days (and longer) to have on hand for recipes as I need them. I just make sure I drain them really well before storing them away in the fridge in a covered container. And, I always soak them, and store them, in the fridge so they don't get sour or start to sprout. (If you leave them in the fridge for over a week they will sprout anyway!)

Here are the two seasonings that are mentioned throughout the recipes. I don't personally use these because I've never gotten around to making them, but I've tasted them and they are really yummy. I just use seasonings that I have on hand, depending on what I'm making.

Chicken Flavoring
  • 1 1/2 c. nutritional yeast
  • 2 tsp onion powder
  • 3 1/2 tsp salt
  • 2 1/2 tsp rubbed sage
  • 2 1/2 tsp celery seed, powdered
  • 2 1/2 tsp thyme, ground
  • 2 1/2 tsp garlic powder
  • 1 1/2 tsp marjoram, ground
  • 1 1/2 tsp tarragon, powdered
  • 1 1/4 tsp paprika
  • 1 1/4 tsp rosemary
  • 1/2 tsp ground ginger
  • 1/2 tsp ground turmeric

Mix all together and store for use in wheat recipes as needed. This makes about 2 c. seasoning.

Beef Flavoring
  • 1 1/8 c. nutritional yeast
  • 3 Tbsp sweet pepper, ground
  • 3 Tbsp parsley flakes, powdered
  • 3 Tbsp salt
  • 1 tsp dill seed, powdered
  • 4 1/2 tsp onion powder
  • 1 Tbsp basil, powdered
  • 1 tsp rosemary leaves, powdered
  • 1 Tbsp thyme, powdered
  • 1 tsp black pepper

Same as above.

Wheat Loaf
  • 3 c. soaked wheat
  • 2Tbsp beef or chicken flavoring (or your own)
  • 1/3 c. chopped onion
  • 1/2 c. finely chopped celery
  • 1/2 c. finely chopped carrots
  • 1/2 c. water
  • 2 tsp salt
  • 1/2 c. oil

A quick way to chop all vegetables is to put them into the food processor and process until mixture is in very small pieces (minced). Mix other ingredients in a food processor until gluten forms. Combine mixtures and form into a loaf. Put into a well-greased loaf pan. Bake for 1 hour and 15 minutes (cover with foil) at 350 degrees. Remove foil and bake 15 minutes more.

Wheat Patties
  • 3 c. soaked wheat
  • 2 Tbsp beef or chicken flavoring
  • 1/2 c. water
  • 1 tsp. salt

Mix in a food processor until gluten forms (about 3 minutes). Divide into 12 balls. Form into patties and cook on griddle or skillet. They cook well with a little bit of oil to fry them in.

Tortilla Casserole
  • 3 c. soaked wheat, ground in meat grinder (or food processor)
  • 1 Tbsp chicken or beef flavoring
  • chopped onion
  • 1 dozen corn tortillas
  • 1 can black olives
  • 3 sm. cans tomato sauce (or homemade)
  • 1 c. water
  • 1 Tbsp apple cider vinegar
  • 1 Tbsp sugar
  • 1 Tbsp chili powder
  • 1 lb frozen corn
  • 1 1/2 c. pinto beans

In bottom of a large pan put some oil and add wheat meat and seasonings. Cook over medium heat until 'meat' is crumbly. Add chopped onion, olives, tomato sauce, water, vinegar, sugar, chili powder and corn. In a large dish layer tortillas, beans and half of wheat mixture. Then add another layer of tortillas and rest of mixture. Bake covered at 350 degrees for 30 minutes.

Spanish Wheat

(This is really yummy. We used leftovers and put them into a tortilla with cheese and rolled them up like burritos. Good stuff!)

  • 4-6 c. soaked wheat berries
  • 1/2 c. chopped onions
  • 1 qt. Jar tomatoes
  • 1 small can tomato sauce
  • 1 clove garlic, chopped
  • 1/2 c. chopped green pepper
  • 2 tsp chili powder
  • 1/2 tsp cumin
  • Salt to taste
  • 1 tsp Worcestershire Sauce
  • 3/4 c. grated cheddar cheese

Saute onions, garlic and green pepper in a little olive oil for 5 minutes. Run tomatoes through food processor to make puree, then add to pepper mixture with tomato sauce, wheat and spices. Simmer 30 minutes. Top with grated cheese and serve.

I use approximate amounts of everything in most recipes. When I made spanish wheat I sort of added a pinch of this and that. Basically I added everything listed, but I didn't really measure.

Family Favorites

Tabbouleh Salad

  • 1 1/4 c. whole wheat bulgur
  • 1 1/4 c. boiling water
  • 8 Tbsp. fresh lemon juice
  • 1/3 c. extra virgin olive oil
  • 1 c. sliced black olives
  • 2 tomatoes, diced
  • 3 green onion stalks, sliced (whites and greens)
  • 1 1/2 c. chopped fresh parsley (or 2 Tbsp dried) chopped
  • 1/4 c. fresh mint leaves, chopped (optional)
  • 1 small cucumber, peeled and diced
  • salt and pepper to taste
  • 2 roma tomatoes, diced

Place bulgur and water in a medium bowl. Stir well to combine. Let stand for about 30 minutes. Meanwhile, in a large bowl which together lemon juice and oil. Add remaining ingredients and combine. When bulgur has absorbed all the water and appears dry, add it to vegetable mixture and toss well. Cover and let stand at room temperature for 1 hour, or refrigerate for 1 hour (to let flavors blend) before serving. Can be served alone, in a pita, on lettuce.

Check back soon for more great natural recipes!