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By Kellene Bishop

Doesn't that look delicious? utopiankitchen.wordpress.com

Doesn't that look delicious? utopiankitchen.wordpress.com

Ribs, meatballs, steak, corned beef and ground beef–made from wheat? You bet! And it’s tasty too!!! 

As covered in the last 2 days of our articles, “wheat meat” is a GREAT alternative for traditional protein sources in your food storage. It’s also healthy for you and requires less energy for your body to process than “regular meat.”

“Wheat meat” is also known as seitan (pronounced say-tan´), wheat gluten, and is sometimes also referred to as textured vegetable protein (TVP). Technically, wheat gluten is the part of the flour that you extract in order to make seitan/“wheat meat.”

Some folks get confused between what they find already packaged in the store labeled as “vital wheat gluten,” “vital wheat gluten flour,” or simply “wheat gluten” vs. what I’m teaching you to make from scratch for yourself. The stuff you find in the store, usually in small bags or small containers, is actually a bit more convenient way of making “wheat meat.” The wheat gluten, which is what you end up with then you rinse your dough, has already been commercially extracted from the flour. (This is a process that I don’t believe you can duplicate in your own home in a dry format.) Purchasing wheat gluten is more convenient because it eliminates the steps of kneading and rinsing prior to seasoning. This way you can add your seasoning right in with the wheat gluten flour and water and then cook it.

The reason why I’m not advocating purchasing it is because the wheat gluten flour is much more expensive than making it from scratch from your own wheat. Plus the extra steps really aren’t that much of a hassle or time consuming. The convenience of buying it at the grocery store comes a comparatively heavy price tag. It runs about $6-$8 for less than a pound. Considering that I just did a group buy for 50 pounds of wheat from a local farmer for $10, you can understand why I advocate just making it yourself. The good news though, is that the way I’m teaching you to make your own wheat meat produces the exact same result as the vital wheat gluten flour.

Today I’m providing you with some of my favorite recipes for wheat meat. Even the most ardent meat eater will be hard-pressed to dislike these dishes. Let the drooling begin!

Great Wheat Meat Recipe #1: BBQ Wheat Meat Ribs

BBQ Wheat Meat Ribs photo c/o sharynmorrow

BBQ Wheat Meat Ribs photo c/o sharynmorrow

After rinsing completely rinsing your wheat gluten mass, allow it to rest about 20 minutes. While it’s resting, combine the following ingredients in a bowl.

2 t. smoked paprika
2 T. nutritional yeast (not to be confused with the yeast you use to make bread)
2 t. onion powder
1 t. garlic powder 
Mix these dry ingredients together with a fork.  Then add:
2 T. peanut butter or almond butter, or cashew butter. (For those who may have nut allergies, you may substitute tahini.)
1 ½ t. liquid smoke (liquid or powdered will work fine)
1 T. of soy sauce. (I prefer to use low sodium)

With your hands, incorporate your rested gluten dough with this mixture until the ingredients looks evenly distributed. 

Preheat your oven to 350 degrees F. and coat an 8×8 baking dish with cooking spray.  

Put the dough into the baking dish and flatten it so that it evenly fills the pan. With a sharp knife, score the dough evenly  into 16 rib shaped strips. (A sharp knife is key for this recipe)

Place your mixture in the oven and bake it for about 25 minutes. (You can also cook this in your solar oven for about 1 hour.)  When it’s finished baking, re-score each strip. With a butter knife or spatula, gently loosen the ribs from the pan.  (You’ll want them to stay in two 8- piece sections when it’s time to grill them.) Once you’ve loosened them a bit, coat the exposed side of the baked dough with your favorite barbeque sauce.  (You can also substitute Chinese 5 Spice mixed with butter, Hoisin sauce, or sweet honey mustard.) The ribs turn out best if your sauce choice is nice and thick.

Prepare your grill with cooking spray, and heat to medium-high heat. Then remove the two 8-piece sections of ribs from the pan and place them sauce side down on a hot grill. Coat the exposed side of ribs with more sauce.  Grill for about 3 minutes then turn over, and apply more sauce. You should grill them twice on each side, applying a generous amount of your favorite sauce.

Remove the ribs from the grill and serve with your favorite side dishes.

Great Wheat Meat Recipe #2: Mock Stir Fried Beef

Wheat Meat Stir-fry photo c/o brbasdf

Wheat Meat Stir-fry photo c/o brbasdf

Cut your steamed gluten into thin strips, like you would want your beef for a fajita or stir fry. (About1 inch x ½ inch and 1/8-1/4 inch thick.) See a brief, 30 second demonstration here. http://www.youtube.com/watch?v=JNo6kJB9SIY&feature=channel Then simmer it in 2 cups of the beef broth, 1 T. of soy sauce, and ½ t. of powdered ginger. Simmer in the broth until the liquid is mostly absorbed by the steamed gluten.  

OR

You can marinate the steamed strips in an oriental sauce with a little fresh garlic.

THEN

In 1 T. of sesame oil, sauté the following in a hot wok or heavy skillet until the vegetables are tender:

3-4 T. of peach or plum jam
3-4 T. vinegar (white preferred)
2-3 T. soy sauce
2 C. of sliced Oriental style wheat meat
1 carrot—cut diagonally
1 C. cauliflower
1 C. broccoli (use the stems and florets—yum!)
1 green pepper, sliced
1 C. celery, chopped
1 medium onion, sliced
3-4 green onions, sliced, greens only
1 fresh garlic clove, minced
1 T. of fresh ginger, chopped

Enjoy. (That’s more of a demand, rather than a request. :))

Great Wheat Meat Recipe #3: Ha-cha-cha Wheat Meat Sausage

After kneading, take 2-3 C. of wheat meat and incorporate the following mixture with your hands:

1/2 C. nutritional yeast flakes
1/4 C. chickpea flour
2 T. poultry seasoning
2 T. granulated onion
2 T. ground or whole fennel seed
2 t. fresh, coarsely ground pepper
2 t. Spanish paprika
1 t. dried chili flakes, optional
1 t. ground smoked paprikat
1/2 t. oregano
1 t. sea salt
1/8 t. ground allspice
6 to 8 cloves garlic, minced or pressed
2 T. olive oil
2 T. soy sauce (low sodium)

After mixing with your hands, shape the dough into 8 sausage shaped links/logs (use ½ cup of dough for each link). Roll each link in foil, twisting the ends of the foil to secure the links. Place sausages in steamer and steam for 30 minutes. Remove sausages from steamer and cool. Once cooled, remove the sausages from foil and refrigerate until ready to eat. (Note, you can use cheesecloth and simply tie the ends instead of foil if you prefer.) This is GREAT served in a marinara sauce over pasta!

Wheat Meat Series

  • Part I: Discovering Wheat Meat
  • Part II: Preparing Wheat Meat
  • Part III: Great Wheat Meat Recipes
  • Part IV: Working with Gluten Water
  • Copyright 2009 Preparedness Pro & Kellene Bishop.  All rights reserved.  You are welcome to repost this information so long as it is credited to Preparedness Pro & Kellene Bishop.

    Subscribe to Preparedness Pro today and never miss a thing!

    This blog has moved. Please visit us at www.preparednesspro.com.

    By Kellene Bishop

    Italian "Wheat Meat" Dish by notonlypizza.com

    Italian "Wheat Meat" Dish by notonlypizza.com

    Wheat Gluten, commonly called “wheat meat” or Seitan, is a great staple to your food storage. As I addressed some of the whys and wherefores of “wheat meat” yesterday, today I’m going to share with you HOW to create your own wheat gluten. Just to get your imagination going here, you can make countless WONDERFUL dishes with “wheat meat” in place of your traditional fare. “Meatballs,” “ground chicken or beef,” “steak slices,” “ham,” “sausage”, etc., can all be deliciously created from your wheat storage. 

    12 cups of whole wheat flour will yield about four cups of raw gluten, varying slightly based on the quality of your wheat and its protein content. Hard red wheat or wheat from cold climates will produce the most amount of gluten. Four cups of raw gluten will then bake into about nine cups of ground gluten which is equivalent to about three lbs. of cooked hamburger, 150 “meatballs”, or 20 “steak slices.”

    For my meat loving readers, a good way to introduce “wheat meat” into your diet is to add it to your ground beef/chicken dishes at present. Start with half meat and half gluten. (This works well to indoctrinate not only into the meal, but also into the digestive system if you’re not already eating wheat.) Being married to a major meat eater, I’m confident that you’ll easily be able to go to a ¼ meat to ¾ gluten ratio in no time, with little or no resistance. And then of course move on to full fledged meals with the “wheat meat” as your only source. The nice part about “wheat meat” is that it doesn’t have a definitive taste or color. It readily takes on the appearance and flavors of what you cook with it.

    Keep in mind that I’m not writing about using commercial wheat gluten.  You prepare commercial wheat gluten differently than when you use your own whole wheat/flour. The last thing I want to do is put one more thing on your list to store, such as commercial gluten. Good news is that storing commercial gluten is not necessary if you’ve got a good supply of wheat. Your flour contains raw gluten. All you have to do is extract it from the flour. Fortunately, that takes very little effort on your part. 

    Photo c/o Herbi Ditl

    Photo c/o Herbi Ditl

    To begin preparing your “wheat meat”, simply mix 12 cups of whole wheat flour (you can use white flour as well, but you won’t get as much gluten) with 7 cups of water. You can do this in a mixer, or you can do it by hand. If you use a mixer, this process will only take you about 5 to 10 minutes. The consistency you want to end up with is flexible. It’s going to look a lot like your bread dough does before being completely kneaded. You don’t want dry, or watery. You want it to look a bit rubbery. You can adjust the amounts of flour or water after your initial mixing in order to get the consistency you need. When you’re finished mixing this together, set it aside and cover the surface with plastic wrap or a towel to ensure that it doesn’t dry out. Let it rest for about 20-30 minutes. If you have to ignore it longer than that, then I would refrigerate it.

    Now, place your dough in a colander/strainer over an empty bowl in the sink. I prefer a metal colander. For about 5 to 7 minutes, run lukewarm water over your dough. You want a slow flow on your water and you want to be sure that you have a bowl underneath your strainer to collect the water. (There are a whole lot of uses for this precious mineral/vitamin rich water. So don’t throw it out.) As the water is running you want to continue squeezing the dough and working with it in order to squeeze out all of the starch. You will know that you’re done squeezing the dough when the water coming through the strainer is no longer coming out a milky color. Rather it will be clear. As you’re working with the dough, you will begin to create a rubbery ball. Continue to work the gluten into a ball as the starch separates from the gluten. Your final ball won’t look very beautiful. It won’t look like a ball of bread dough because it doesn’t have any air in it. It will simply be a dense, rubbery ball of gluten mass. (Sound appetizing yet? Don’t worry. It gets better, I promise!) Here’s one thing I do want to share that I had to learn the hard way. Just before your dough is the right ball consistency when you’re rinsing it, it gets a bit stringy. It’s easy to think that you’ve messed up. But actually this is just the “storm before the rainbow.” Once the stringy-ness occurs, you’ll know you’re close to being finished with perfect gluten! Once you’ve got your ball of gluten, you’ve done the “hard work.”

    Cutting your wheat glutten into pieces. Photo c/o toptrailchef.com

    Cutting your wheat glutten into pieces. Photo c/o toptrailchef.com

    What you want to do at this point is to cook the gluten prior to adding it into your preferred dish. There are two ways to cook your gluten at this point—steaming it and simmering/boiling it. 

    The steam method is ideal for shaping your gluten into familiar shapes and textures. You simply form it into the shape that you want by hand, or wrap it in cheesecloth, and then place it in a vegetable oil-sprayed steamer. (Just like the instrument you would use to steam your vegetables in.) You can cook the entire ball of “meat” this way, or you can shape it into smaller portions. Place the steamer in a pot of boiling water and steam your gluten for about 30 minutes.

    You can boil wheat meat. Photo c/o toptrailchef.com

    Boiling "Wheat Meat". Photo c/o toptrailchef.com

    The boiling method is also easy and it adds extra flavor to your “meat.” In this instance I prefer to cut my gluten into smaller pieces so as to season them well.  Simply drop your strips or pieces of gluten into a pot of boiling, flavored broth. Simmer for about 30 minutes. It will just about double in size in this method. You can simply use a broth made with bouillon cubes, or you can create your own. Here’s my favorite broth to start out with.

    • 10 cups of water
    • About a cup of soy sauce or Braggs Amino Liquids
    • 2 bay leaves
    • A t. of garlic powder
    • A t. of onion powder

    Slice your gluten into small pieces, about the size of chicken nuggets. Place them in the hot water and continue to simmer for about 30 minutes.

    "Wheat Meat" Stir Fly photo c/o when-mia-cooks.blogspot.com

    "Wheat Meat" Stir Fly photo c/o when-mia-cooks.blogspot.com

    From this point you’ll discover the fun of creating “meat” out of “wheat”. You can now chop, grind, slice, steam, marinade, sauté, smoke, BBQ, or fry your “wheat meat”. The “trick” is all in how you prepare it visually and how you season it. It’s that simple—REALLY! (You can store your “wheat meat” in the fridge for the same amount of time that you would “regular” meat.) You’re now ready to cook the gluten as you would any of your other protein sources. I like to fry it in a bit of oil or butter until it’s golden brown on both sides, and then add a bit of BBQ sauce and let it simmer for a few minutes. It tastes like tender chicken or beef. I also like to grind up my steamed “meat” and use it instead of ground beef or chicken in my meatloaf, soup, burger, casserole, or chili recipes. I especially like how the “ground sausage” turns out.

    I also like to bread it with Panko bread crumbs, salt and pepper, and then serve a yummy, brown gravy over my “wheat meat”, just like chicken fried steak.

    I also enjoy sprinkling slices of Monterey Steak Seasoning on it and then grilling it. It’s even better after I let the “wheat meat” marinade in a steak marinade first. 

    Dang. I’m getting hungry. I’m going to sign off for now and go make some “wheat meat” for myself. I’ll share some detailed recipes for “wheat meat” with you on Monday, and I’ll also share some great ways to use the left over starch water with you next week as well! In the meantime, give this a try by making your own “wheat meat” this weekend. 

    Wheat Meat Series

  • Part I: Discovering Wheat Meat
  • Part II: Preparing Wheat Meat
  • Part III: Great Wheat Meat Recipes
  • Part IV: Working with Gluten Water
  • Copyright 2009 Preparedness Pro & Kellene Bishop.  All rights reserved.  You are welcome to repost this information so long as it is credited to Preparedness Pro & Kellene Bishop.

    Subscribe to Preparedness Pro today and never miss a thing!

    This blog has moved. Please visit us at www.preparednesspro.com.

    By Kellene Bishop

    Wheat meat photo c/o delectable-victuals.blogspot.com

    Wheat meat photo c/o delectable-victuals.blogspot.com

    To some hardcore carnivores, the idea of eating wheat gluten may sound like a form of vicious torture. But I can assure you from experience and experimentation that when it’s prepared properly you won’t be offended. (Unless you’re one of the unlucky few who are gluten intolerant.)

    Many years ago I willingly decided to cut down on meat in my diet. Not because of some of the most obvious reasons that other health fanatics do, but simply because I was trying to cut down on the fat in my diet. It got easier with time to the point that I ended up trying wheat gluten in a typically meaty Chinese dish. It was so yummy. If I could prepare wheat gluten this way in my home, I was sure to be hooked!

    Why am I talking about “wheat meat” on Preparedness Pro? There are actually several great reasons.

    “Wheat Meat” Benefit #1: Cost. As you may recall, I got pretty darn excited about buying my ground beef for only .78 cents a pound last month. However, if you consider that 9 cups of wheat gluten is equivalent to 3 pounds of hamburger, “wheat meat” may be a much more attractive protein purchase for food storage needs. Considering that I just paid just over $10 for a 50 pound bag of hard red wheat, I think you can see that “wheat meat” is a much better bang for your buck. It’s a lost less expensive than beef, pork, and chicken!

    “Wheat Meat” Benefit #2: Shelf-Life. As you already are aware, wheat has a very, very long shelf-life. Unfortunately your cans of chicken and beef, as well as your bacon bits, do not.

    “Wheat Meat” Benefit #3: Time. Remember what I say about conserving your own physical energy during an emergency? Preparation and energy times required for wheat gluten and regular meat are very comparable 

    “Wheat Meat” Benefit #4: Nutrition. As you know, purchasing organic poultry and beef is more expensive than “the regular stuff.” Yet the regular meat fare is indeed loaded with pesticides, fertilizers, hormones, antibiotics, steroids, dyes, and tranquilizers. (Yum. You’re salivating already for some KFC, aren’t you?) Today’s beef also contains 6 times more fat than it did in the 1950’s. The quality keeps going downhill unless you want to pay premium prices. Wheat gluten, however, has none of these toxins in them. “Wheat meat” is actually an excellent source of protein and 8 amino acids. (Be sure you supplement your “wheat meat” intake with foods containing Lysine in order to get complete protein nutrition.) It also contains vital vitamins and minerals. Traditional meat requires the use of vital calcium in your body. Whereas consuming fruits and vegetables (which is what wheat gluten is absorbed as) leads to calcium absorption for the strength of your body. It also has no cholesterol.

    “Wheat Meat” Benefit #5: Physical Energy. Your body requires more physical energy to digest regular meat than it does wheat gluten. The standard American diet requires the body to use 80 percent of its energy resources to digest food during several cycles of the day. However, “wheat meat” requires significantly less, thus giving your more energy for your other activities of the day.

    “Wheat Meat” Benefit #6: Taste. Not to be misconstrued with tofu, “wheat meat” successfully takes on a variety of tastes and textures based on simple seasonings. It’s VERY satisfying whether it’s in a ground, sliced, or shredded form. I have been amazed to discover that I’m eating “wheat meat” rather than a piece of tender steak in a fajita. It’s also great in sweet dishes like puddings and candies as well.

    So, until tomorrow when I share with you how you can easily make your own “wheat meat”, be mulling this concept over. Your body and your wallet may thank you.

    Copyright 2009 Preparedness Pro & Kellene Bishop.  All rights reserved.  You are welcome to repost this information so long as it is credited to Preparedness Pro & Kellene Bishop.

    Subscribe to Preparedness Pro today and never miss a thing!

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