“Heaps More—with Wheat,” Ensign, Aug. 1991, 71
Cooked whole wheat isn’t just for breakfast! You can use it (prepared ahead and stored in the refrigerator) as a thrifty and tasty extender for soups, chowders, chili, sloppy joes, spaghetti sauce, pizza, lasagna, meatloaf, and hamburgers.
In soup or stew, add cooked wheat to taste, in the same way you would add barley to your soup stock. To make hamburger go further, add half a cup of cooked wheat to each pound of meat. If you like, use more wheat to stretch the meat even more.
But before you can experiment with adding cooked wheat to your recipes, you need to know how to prepare it. Instructions for a variety of methods follow.
Steamed whole wheat. In a large casserole dish, combine 1 cup of clean whole wheat with 1/2 to 1 teaspoon salt and 2 cups water. Place the uncovered dish on a rack in a steamer or a deep kettle and fill the bottom of the kettle with water to within 1 inch of the top of the dish.
Put a tight-fitting lid on the kettle or steamer and bring the water to a full rolling boil, then continue boiling for about 15 minutes. Reduce the heat to its lowest setting and cook the wheat for 10 to 12 hours or overnight. Each cup of wheat yields about 3 cups of cooked wheat.
Double boiler method. In the top of a double boiler, combine 2 cups water and 1/2 to 1 teaspoon salt. Bring to a rolling boil. Add 1 cup of clean whole wheat and stir the mixture until the water comes to a boil again. Cover the pan and place it over the bottom part of a double boiler in which you have poured hot water. Cook over low heat for 4 to 6 hours or until the wheat is tender.
Direct heat method. In a large saucepan, measure 3 cups water and 1/2 to 1 teaspoon salt. Bring to a rolling boil and stir in 1 cup clean whole wheat. Cook for 2 or 3 minutes, then turn heat down to the lowest setting. Cover the pan and cook for 25 to 30 minutes or until wheat is tender.
Thermos method. In a large kettle, combine 3 cups water and 1/2 to 1 teaspoon salt. Bring to a rolling boil. Stir in 1 cup clean whole wheat. Bring to a boil and boil for 2 to 3 minutes. Pour mixture into a 1-quart thermos, which you have preheated by pouring in warm water. Leave enough space at the top to allow for the wheat to expand. Seal and let stand overnight.
Overnight method. Bring 2 cups water and 1/2 to 1 teaspoon salt to a rolling boil. Stir in 1 cup wheat and bring to a boil again. Immediately lower heat to its lowest setting, then cover the pan and allow the wheat to soak for at least 8 hours.—Relief Society General Board