I have a grain mill and I grind white beans to make a flour. If you don't have a grain mill, get a cheap coffee grinder and it will do an okay job of making the flour.
I got this recipe from Country Beans by Rita Bingham.
Cream of Chicken soup substitute
1 3/4 cup water
5 TBL White Bean Flour
4 tsp chicken bouillon or soup base (find some without MSG)
Bring water and base to a boil. Reduce heat or lower heat and whisk in bean flour. Mixture will thicken within 1 minute. Cook on medium heat for 2 more minutes.
This mixture can be refrigerated up to 1 week, and used in place of canned soup. Up to 1/4 cup chicken chunks can be added if desired.
*********
The USU Extension division also has a recipe to use for a cream soup mix. I haven't used it but I'll include it since some people might not have white bean flour for the other recipe.
Homemade "Cream" Soup Mix
2 c powdered nonfat milk
3/4 c cornstarch
1/4 c instant chicken or beef bouillon (find some without MSG)
2 T dried onion flakes
1 t basil leaves
1 t thyme leaves
1/2 t pepper
Combine all ingredients, mixing well. Store in air-tight container until ready to use. Makes enough to replace 9 cans of creamed soup.
Cream of Chicken Soup: Combine 1/3 cup of cream soup mix with 1 1/4 cups of cold water in saucepan. Cook and stir until thickened. Substitute for 1 can of soup for casserole recipes.
From USU Extension
Whole Wheat Zucchini Chocolate Chip Cookies
Whole Wheat Zucchini Chocolate Chip Cookies
Mix together:
1 egg
1/2 c canola oil
1/4 c butter
1 c brown sugar
1/2 c honey
Add:
1/2 c water
2 t vanilla
1 t cinnamon
1/2 t nutmeg
1/2 t ginger
1/2 t cloves
1/2 t salt
1 t baking soda
Then add:
1 c zucchini
2 c whole wheat flour
1 1/2 c whole wheat pastry flour*
2 c quick oats
1 - 2 c chocolate chips
Spoon & shape into golf-ball sizes. Place on cookie sheet and bake at 350 degrees for 12-15 minutes. They will come out fluffy and delicious! :)
* Whole wheat pastry flour can be made by substituting a little bit of corn starch for whole wheat flour. Use 1 tablespoon of corn starch for every 1/2 cup of ww pastry flour. Example: I added two tablespoons of cornstarch in my 1 cup measuring cup, then filled the rest with whole wheat flour. Then I added one tablespoon in the 1/2 cup measuring cup and filled the rest up with ww flour. (1 1/2 c ww pastry flour = 1 1/2 c ww flour - 3 T corn starch.)
If I've confused you enough, then you can just add white flour instead, or just use all whole wheat flour.
Mix together:
1 egg
1/2 c canola oil
1/4 c butter
1 c brown sugar
1/2 c honey
Add:
1/2 c water
2 t vanilla
1 t cinnamon
1/2 t nutmeg
1/2 t ginger
1/2 t cloves
1/2 t salt
1 t baking soda
Then add:
1 c zucchini
2 c whole wheat flour
1 1/2 c whole wheat pastry flour*
2 c quick oats
1 - 2 c chocolate chips
Spoon & shape into golf-ball sizes. Place on cookie sheet and bake at 350 degrees for 12-15 minutes. They will come out fluffy and delicious! :)
* Whole wheat pastry flour can be made by substituting a little bit of corn starch for whole wheat flour. Use 1 tablespoon of corn starch for every 1/2 cup of ww pastry flour. Example: I added two tablespoons of cornstarch in my 1 cup measuring cup, then filled the rest with whole wheat flour. Then I added one tablespoon in the 1/2 cup measuring cup and filled the rest up with ww flour. (1 1/2 c ww pastry flour = 1 1/2 c ww flour - 3 T corn starch.)
If I've confused you enough, then you can just add white flour instead, or just use all whole wheat flour.
Wheat - How to cook the wheat berry
Wheat berries are the whole wheat grain. You can cook them just like brown rice and use it instead of rice for most recipes.
Here are some cooking methods:
1 cup uncooked wheat = 2 cups cooked wheat
2 cups whole wheat = 3 cups ground flour
1 LB whole wheat = 2 1/4 cups wheat berries
Here are some cooking methods:
Basic Cooked Wheat Berries
1 C wheat berries 2 1/2 to 3 C water, juice or broth (The amount of water will depend on the humidity of where you live and the age and type of wheat berry. If you end up having too much water, just strain the berries like you would pasta.)
You can soak the wheat 12 hours (overnight) in 2 C water, if you like. This is not strictly necessary, but it will cut down on cooking time.
Stovetop: Combine water and wheat in a saucepan. Bring to a boil, then lower heat to a simmer. Cover and cook until all the water is absorbed and grain is soft, approximately 45 - 60 minutes.
Pressure Cooker: Lower the amount of liquid to 2 cups. Combine water and wheat in a pressure cooker and seal. Cook at 15 pounds for 15 minutes, according to the instructions that came with your pressure cooker.
Slow Cooker: Combine water and wheat in a slow cooker. Cook on low for 8 to 10 hours.
Put to Bed: In a pot, soak 1 cup dry wheat in 3 c water for at least 8 hours. Bring to boil with lid on, then put the pot to bed! (Wrap in a blanket or put in a bed for about 8 hours, it will cook and still be warm.)
1 cup uncooked wheat = 2 cups cooked wheat
2 cups whole wheat = 3 cups ground flour
1 LB whole wheat = 2 1/4 cups wheat berries
Heather's Hummus
Heather's Hummus
Ingredients:
1 cup Garbanzo Bean Flour*
3-1/3 cups Water
2 Garlic cloves, minced
1/4 cup Tahini (ground sesame seeds)
1/4 cup Lemon Juice
1/2 tsp Cumin, ground
Salt and Pepper to taste
1/4 cup Olive Oil
Bring 3-1/3 cups water to boiling on medium heat. Whisk the garbanzo bean flour into the boiling water. Cook 1 minute stirring constantly. Turn heat down to medium low and continue cooking 5 minutes. Let cool.
Add the garlic, tahini, lemon juice and mix until smooth. Then add the cumin, salt, pepper and slowly pour the olive oil and mix thouroughly.
* NOTE - I grind my garbanzo beans in my grain mill, but you can buy bean flour too, or probably just use canned or cooked garbanzo beans.
Ingredients:
1 cup Garbanzo Bean Flour*
3-1/3 cups Water
2 Garlic cloves, minced
1/4 cup Tahini (ground sesame seeds)
1/4 cup Lemon Juice
1/2 tsp Cumin, ground
Salt and Pepper to taste
1/4 cup Olive Oil
Bring 3-1/3 cups water to boiling on medium heat. Whisk the garbanzo bean flour into the boiling water. Cook 1 minute stirring constantly. Turn heat down to medium low and continue cooking 5 minutes. Let cool.
Add the garlic, tahini, lemon juice and mix until smooth. Then add the cumin, salt, pepper and slowly pour the olive oil and mix thouroughly.
* NOTE - I grind my garbanzo beans in my grain mill, but you can buy bean flour too, or probably just use canned or cooked garbanzo beans.
Split Pea Soup with Herbes De Provence
Split Pea Soup with Herbes De Provence
Serves 4 - 6
1 tablespoon safflower or canola oil
1 tablespoon finely minced fresh garlic
2 cups coarsely chopped onion
1 teaspoon each dried basil, oregano, and rosemary leaves
1 teaspoon whole fennel seeds
1 large bay leaf
2 large carrots, halved lengthwise and cut into 1/4 inch slices
2 large celery ribs, diced
6 cups boiling water
2 cups dried green split peas, picked over and rinsed
.....
1/4 cup minced fresh parsley
salt to taste
Heat the oil in the cooker. Cook the garlic over medium-high heat, stirring constantly, just until it begins to brown. Immediately add the onions and continue to cook, stirring frequently, for another minute. Stir in the basil, oregano, rosemary, fennel, and bay leaf. Add the carrots, celery, boiling water (stand back to avoid sputtering oil), and split peas.
Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 6 minutes (I cooked it for 15 minutes, as that is what I found works best). For a hearty texture, quick-release the pressure by setting the pot under cold running water. For a smoother texture, allow the pressure to come down naturally. Remove the lid, tilting it away from you to allow any excess steam to escape.
Remove the bay leaf. Stir the soup as you add the parsley and salt to taste. This soup will thicken considerably on standing. Thin as needed with water or stock.
Serves 4 - 6
1 tablespoon safflower or canola oil
1 tablespoon finely minced fresh garlic
2 cups coarsely chopped onion
1 teaspoon each dried basil, oregano, and rosemary leaves
1 teaspoon whole fennel seeds
1 large bay leaf
2 large carrots, halved lengthwise and cut into 1/4 inch slices
2 large celery ribs, diced
6 cups boiling water
2 cups dried green split peas, picked over and rinsed
.....
1/4 cup minced fresh parsley
salt to taste
Heat the oil in the cooker. Cook the garlic over medium-high heat, stirring constantly, just until it begins to brown. Immediately add the onions and continue to cook, stirring frequently, for another minute. Stir in the basil, oregano, rosemary, fennel, and bay leaf. Add the carrots, celery, boiling water (stand back to avoid sputtering oil), and split peas.
Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 6 minutes (I cooked it for 15 minutes, as that is what I found works best). For a hearty texture, quick-release the pressure by setting the pot under cold running water. For a smoother texture, allow the pressure to come down naturally. Remove the lid, tilting it away from you to allow any excess steam to escape.
Remove the bay leaf. Stir the soup as you add the parsley and salt to taste. This soup will thicken considerably on standing. Thin as needed with water or stock.
Cowboy Caviar & Wheat Berry Salad
My friend made this delicious salsa type dish. She calls it Cowboy Caviar. Here is her recipe:
Cowboy Caviar
6 TBS. red wine vinegar
2 TBS Hot Sauce (not Tabasco)
1 TB. Canola Oil
4 Cloves minced garlic
1/4 tsp. black pepper
(Mix above ingredients and set aside)
Drain and mix together:
1- 10 oz. peg corn
1-10 oz. black-eye peas
Add:
1/3 Cup green onions
2/3 Cup Cilantro
1/2 lb. chopped roma tomatoes
Mix all ingredients together. Best made a day ahead
Add 2 large avocadoes (chopped coarsely) right before serving.
********
I loved the dressing so much that I figured that it would work for other things too. I made up this wheat berry salad and used the same recipe for the dressing. I changed a few of the ingredients or measurements for the rest of the recipe since that's what I had on-hand and in my garden. This recipe is versatile and you could put anything in there! :)
Wheat Berry Salad
6 TBS. red wine vinegar
2 TBS Hot Sauce (not Tabasco)
1 TB. Canola Oil
2-4 Cloves minced garlic*
1/4 tsp. black pepper
(Mix above ingredients and set aside)
Mix together:
2 cups cooked wheat berries**
1- 15 oz. can corn (drained & rinsed)
1- 15 oz. black beans (drained & rinsed)
3 green onion stems (chopped or cut)
1 handful of Cilantro (chopped) (about 1/3 cup)
2 roma tomatoes (chopped)
Mix all ingredients together. Chill at least a couple hours before serving.
* Add garlic according to your taste, tolerance, or your plans for that day! Serve this salad with gum or breath mints if needed! :)
** I used red winter wheat berries since that's what I have for most of my food storage. If you still don't know what I'm talking about, they're just the cooked wheat seeds. Most people use them to grind into flour. Here's one way to cook the wheat: in a pot soak 1 cup dry wheat in 3 c water overnight, after ~8 hours of soaking, bring to boil then reduce heat and simmer for 50-60 minutes.
Cowboy Caviar
6 TBS. red wine vinegar
2 TBS Hot Sauce (not Tabasco)
1 TB. Canola Oil
4 Cloves minced garlic
1/4 tsp. black pepper
(Mix above ingredients and set aside)
Drain and mix together:
1- 10 oz. peg corn
1-10 oz. black-eye peas
Add:
1/3 Cup green onions
2/3 Cup Cilantro
1/2 lb. chopped roma tomatoes
Mix all ingredients together. Best made a day ahead
Add 2 large avocadoes (chopped coarsely) right before serving.
********
I loved the dressing so much that I figured that it would work for other things too. I made up this wheat berry salad and used the same recipe for the dressing. I changed a few of the ingredients or measurements for the rest of the recipe since that's what I had on-hand and in my garden. This recipe is versatile and you could put anything in there! :)
Wheat Berry Salad
6 TBS. red wine vinegar
2 TBS Hot Sauce (not Tabasco)
1 TB. Canola Oil
2-4 Cloves minced garlic*
1/4 tsp. black pepper
(Mix above ingredients and set aside)
Mix together:
2 cups cooked wheat berries**
1- 15 oz. can corn (drained & rinsed)
1- 15 oz. black beans (drained & rinsed)
3 green onion stems (chopped or cut)
1 handful of Cilantro (chopped) (about 1/3 cup)
2 roma tomatoes (chopped)
Mix all ingredients together. Chill at least a couple hours before serving.
* Add garlic according to your taste, tolerance, or your plans for that day! Serve this salad with gum or breath mints if needed! :)
** I used red winter wheat berries since that's what I have for most of my food storage. If you still don't know what I'm talking about, they're just the cooked wheat seeds. Most people use them to grind into flour. Here's one way to cook the wheat: in a pot soak 1 cup dry wheat in 3 c water overnight, after ~8 hours of soaking, bring to boil then reduce heat and simmer for 50-60 minutes.
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