30-Second Hand Treatment

30-second hand treatment

This rub may also be used as a body rub in the shower, but I find that fine sea salt works better in that application. And, it also makes the floor of the tub a bit slick, so use caution. This recipe can be easily adapted. For example, dried Chamomile flowers (relaxing) or even coffee (invigorating) can substitute for the lavender.

30-second hand treatment

1 cup coarse sea salt
1 cup unrefined sesame oil
3 tbsp dried lavender
5 drops essential oil of lavender

In a small bowl, combine all ingredients. Stir well. Store in the sealed container at room temperature.

30-second hand treatment

Technique: How to Clean a Cast Iron Skillet

Cleaning a cast iron skillet after use is different than any other pan.  Ideally, soap and water will never have to be used.  If they are used, it is best to start over by seasoning the skillet before further use.  The trick is to build up a coating on the pan that eventually provides a non-stick surface.

1.  Once the skillet has been properly seasoned, use the skillet to cook per usual.

2.  Immediately upon removing the cooked food from the pan, use a stainless steel sturdy spatula to scrape the food from the bottom of the pan.  Unlike other teflon non-stick skillets, this pan will not be hurt by consistent hard pressure from the spatula.  Scrape until all of the bits are released from the pan.

3.  In order to handle without getting burned, allow the pan to cool slightly.  I usually do the rest of the dishes at this point.  By the time I am finished with the dishes, the cast iron skillet is ready for the next step.

4.  Once the pan is cool to the touch, use a paper towel or cloth to wipe the skillet clean.  A shiny coating of oil will remain.

5.  The skillet is ready to be used again!  When not in use, we store our cast iron skillet on the stovetop, upside-down, to prevent any flies or debris from landing inside.

Technique: Sundried Tomatoes

As described in the technique description below, a piece of kitchen equipment called a dehydrator creates consistent and delicious sun-dried tomatoes.  Though an oven at the lowest setting can be used, I prefer to dehydrate the tomatoes at 125˚, which is lower than most oven thermostats.  

1) Wash up: Rinse tomatoes in a bowl of cool water.

2) Gather tools: Locate a large bowl for tomato scraps that will be discarded in steps 3 – 5.  (Use the collected scraps for salads, as treats for the chickens or save for making tomato puree.)  Locate dehydrator trays with mesh inserts.  Locate a sharp knife, or if a very sharp knife is unavailable, a serrated bread knife works well for tomatoes.  Gather sea salt or flavored sea salt, such as truffle sea salt.

3)  Remove the base: The key to slices of sun-dried tomatoes is consistency without any rough bites.  To achieve this, make a very thin slice across the bottom of the tomato to remove the base (opposite the stem.) The base is cut away because it has too much skin, plus heirloom tomatoes often have a rough brown patch at the base of the tomato.  Set the base aside in a large bowl.

Slice the tomatoes into 1/2" generous slabs.

4) Slices: With the base removed, slice the tomatoes into 1/2″ slices.  Though the slices may seem thick, they will shrivel dramatically when dried.

Rough core left near the stem of many heirloom tomatoes.

Use an apple corer to remove the rough core.

5) Remove the core: The slice closest to the stem may have a bit of core left in the slice.  As mentioned in Step 3, removing rough bites is the key to a great sun-dried tomato!  To do so, use an apple corer to remove the rough bit from the tomato center, as shown in the photographs above.

6) Arrange onto mesh inserts: Place sun-dried tomatoes onto mesh dehydrator trays.  The pieces may touch, but not overlap.

7) Sea salt for added flavor: Sprinkle a dash of sea salt onto each slice for enhanced flavor.  The flavor of truffle sea salt is a favorite in our family!

8) Dehydrate: Place dehydrator trays into the dehydrator and set machine at 125˚ for 18 – 24 hours.  The tomatoes are finished when no moisture remains.  If most of the slices are finished but a few are still a bit moist on the edges, simply remove the finished slices and return the slow-pokes to the dehydrator for a few more hours.

Dehydrate heirloom tomatoes for a beautiful variety of colors.

9) Finishing Step: When first removed from the dehydrator, the tomato slices will be crisp, like potato chips.  Though delicious, I prefer to pile the dehydrated tomatoes onto a couple sheet trays (haphazardly stacked is fine) and cover with a thin cloth for 2 additional days.  This extra step softens the tomatoes, just slightly.  Now the tomatoes are ready to be bagged stored in the refrigerator.

Varieties: Porter Improved (Red), Caro Rich (Orange) and Green Zebra (Green)

A few tips for how to use your sun-dried tomatoes…

Vacuum seal sun-dried tomatoes for a longer shelf-life with no refrigeration!

Stack in a mason jar. Add rosemary and drown in extra virgin olive oil.

Technique: How to Season a Cast Iron Skillet

How to Season a Cast Iron Skillet:

1.  Turn on oven and begin preheating to 350˚.

3.  Add 1 tbsp ghee, lard or tallow to the cast iron pan.

4.  Place pan in the preheating oven for 5 minutes; allowing the fat to melt fully.

5.  Using a potholder, remove pan with melted fat from the oven and tilt to allow fat to fully coat the bottom of the pan and up the sides.  A pastry brush may also be used.

6.  Return the pan to the oven for 1 hour.

7.  After one hour, remove pan from the oven and set aside to cool for 10 minutes.

8.  After 10 minutes, use a folded paper-towel to remove the excess fat, allowing a light coating to remain.

9.  Repeat often!

Homemade 24-Hour Beef Stock

Yield: 4 Quarts

Feel free to change out the vegetable ingredients based on what’s available in your fridge, but steer clear of broccoli, cabbage and cauliflower, they will cause stock to taste bitter. Also avoid red beets, which will color the stock blood red!

2 lbs. meaty beef bones*
2 lbs. beef bone marrow and/or knuckle bones **
6 quarts cold filtered water (24 cups)
2 tbsp unfiltered apple cider vinegar
1 tsp sea salt
1 tsp fresh cracked black pepper
3 large carrots, scrubbed, top & bottom trimmed, and cut into 2-inch pieces (approx 2 cups)
3 stalks celery with leaves, cleaned and cut into 2-inch pieces (approx 3 cups)
2 fresh or dried bay leaves
10 whole black peppercorns
1 large onion, peeled and quartered
2 whole garlic cloves, unpeeled
8 sprigs parsley

Preheat oven to 400˚.  In a large pot, combine bone marrow and/or knucklebones, water and apple cider vinegar.  Allow bones to soak in the vinegar, which draws out additional calcium from the bones.

Arrange meaty beef bones on a sheet pan.  Sprinkle all sides evenly with 1 tsp sea salt and 1 tsp pepper.  Roast for 40 – 60 minutes in the pre-heated 400˚ oven to achieve a roasted brown exterior on the meat. Cooking time depends upon the cut of meat.  Oxtails will cook more quickly. Roasting the meat adds a beautiful brown color and rich meaty flavor to the stock.

While bones are browning, combine the carrots, celery, bay leaves, peppercorns, onion and garlic in a medium bowl and set aside.  Reserve parsley for the last 10 minutes of cooking. When bones have browned, remove them from the oven and using tongs, add them to the vinegar-water.  Bring water to a boil over high heat, uncovered.  If a foamy scum develops on the surface of the stock once a rolling boil is reached, skim and discard with a large flat spoon.  After skimming, add prepared vegetables.

Cover, reduce heat to low and maintain a gentle simmer for 4-24 hours.  Adjust heat up or down to maintain the gentle simmer.  If you have time for a 24-hour stock, occasionally check the stock and add additional water, if necessary.  A long cooking time allows more digestion-enhancing gelatin to be released from the bones into the stock and enhances its flavor.

Ten minutes before removing stock from the heat, add parsley.  Remove stock from heat and cool uncovered for 10 minutes.  Using a pair of tongs remove large bones and discard.  Strain stock using a chinois or large strainer. (See Note.)  Discard vegetables and remaining meaty bones, or reserve vegetables to feed an animal.  (Meat may also be reserved for an animal, but discard bones, which haven’t been properly treated and may splinter.) Stock may be used immediately.  However when fully cooled in the refrigerator, fat may rise to the surface.  Use a spoon to scoop off the fat and discard before use.  This step allows the cook to control the amount of fat in a dish.

Store stock in a glass container for up to 3 days.  Stocks may be stored in the freezer for several months.  I store my stock in a quart-size glass mason jar.  Make sure to allow 3” of room in the jar for the liquid to expand in the freezer.  Resist boiling the jar in a pot of water to thaw; the glass jar may break.  Defrost on the counter, in the fridge or in a pinch, under warm running water.

* Both ox tails and short ribs are excellent choices of meaty beef bones.

** Many grocery stores already have knuckle and marrowbones packaged in the freezer section for purchase.  If not, ask a favorite butcher to save them for you.  However, I would suggest seeking out a grass-fed farmer from a local farmers’ market.  It will be a much more inexpensive option, possibly even free!

A Chinois is a piece of kitchen equipment that is a cone-shaped fine mesh strainer with a long handle.  To strain stock using this helpful kitchen tool, rest the Chinois over a pot or bowl.  After removing the large meaty bones pieces, pour the stock & vegetables down through the center of the Chinois.  Lift the Chinois from the pot or bowl, allowing the liquid to drain off.  Discard or reuse the vegetables.  Due to the fine mesh, the remaining stock is perfectly strained, leaving a beautiful clear broth.  If a Chinois is not an option, set a large kitchen strainer into a larger pot or bowl.  After removing the large bones, pour the stock & vegetables down through the center of the strainer.  Lift the strainer from the pot or bowl leaving the stock behind.  Since a common kitchen strainer has larger holes than a Chinois, the stock may not be purely filtered.  It will still taste delicious and many recipes do not require a perfectly clear broth. If a more clear result is desired after straining the stock once, line the same kitchen strainer with a triple layer of cheesecloth.  Be sure the edges of the cheesecloth drape generously over the sides and the center of the cheesecloth touches the entire bowl of the strainer.  Clothespins or potato chip clips can be used to secure the cheesecloth to the rim.  Set the strainer inside a larger pot or bowl.  Pour the stock through the strainer again.  Lift the strainer from the pot or bowl.  Discard the cheesecloth.  The resulting stock will be perfectly strained.

Technique: Soaked Nuts (aka Crunchy Nuts)

Especially for parents who feed their kids a lot of peanut butter (which should be made from soaked nuts) or dieters who are frequently snacking on nuts for a high-protein snack. Raw nuts, not properly treated, can actually be quite harmful.  Here’s the basic philosophy: Our good friend, the “nut” requires soaking for 12 hours in sea-salt/water, rinsing and then low-temperature drying, in order for us to properly digest them. And why must we take this extra step? Raw nuts contain “enzyme inhibitors.” Our body produces enzymes to help us break down our food. Enzyme inhibitors are molecules that bind to these enzymes, rendering them useless. By clogging the delicate balance of digestion, nuts can give us a belly ache. Or, in my case, an itchy head. Yup. I began soaking my nuts and dehydrating them regularly because I noticed that when I ate raw nuts, my head itched. When I ate soaked & dehydrated nuts, it didn’t. Not being a scientist myself, I use my annoying head itchiness as a personal barometer!  Not only does this process turn nuts into a truly healthy snack, but the finished product is so much more delicious. Raw nuts actually taste bitter to me now.

nuts, as much or as little as you’d like
sea salt, approx 1 tbsp per 4 cups of nuts
filtered water, to generously cover nuts

Before bed
– In a large glass bowl, combine nuts, sea salt and water. Stir. Cover and set in a warm place overnight, or for 12 hours. I use the lid of a pot to cover my bowl. I find a tea towel inches it’s way into the bowl, gets wet and leaks on the table!

In the AM (Oven Directions) – Preheat the oven to 150˚. Remove the lid to the nuts (no need to wash the lid!), rinse nuts well in a colander and spread onto a regular sheet pan in a single layer. Place in the oven for 12-24 hours, stirring occasionally. Remove. Cool completely before storage.

In the AM (Dehydrator Directions) – Remove the lid to the nuts (no need to wash the lid!), rinse nuts well in a colander and spread in a single layer onto a dehydrator tray lined with the mesh insert. Place into the dehydrator. Set the temperature to 150˚ for 12-24 hours. Remove. Cool completely before storage.

To Store – Store nuts in an airtight container. I store my nuts in the freezer to preserve their delicate oils and retain freshness.

Technique: How to Make Sprouting Jars

1. From the Hardware Store: Purchase 2-Quart Ball Mason Jars (sold in packs of 6) and 1 ft of Screen for a Screen Door. The Holiday Gift Jar blog explains a simple way to order the Ball jars online. The jars will run you about $10 for 6. The Screen will run you about $.50 for the foot.

2. Place the screen on a hard surface with a piece of scrap paper in between to protect the surface. Place the inside circle of the Ball Mason Jar lid on the screen. Using a permanent marker, trace the lid.

3. Using a strong pair of scissors, cut just inside the stenciled line, making the wire circle slightly smaller than the rimmed lid.

4. Place the wire screen inside the rim of the Mason Jar lid. Store the solid lid in a safe place to use when you would like to use the Mason Jar for another purpose.

5. Return the new screen lid to the glass jar. And voila! You have officially made your own Homemade Sprouting Jar!

Sprouting jars can be purchased online for about $15, but you can make your own for around $2!

Technique: Tangy Yogurt Cream Cheese and Whey

“Whey is such a good helper in your kitchen. It has a lot of minerals. One tablespoon of whey in a little water will help digestion. It is a remedy that will keep your muscles young. It will keep your joints movable and ligaments elastic. When age wants to bend your back, take whey… With stomach ailments, take one tablespoon whey three times daily, this will feed the stomach glands and they will work well again.”

By Hanna Kroeger Ageless Remedies from Mother’s Kitchen

Whey is a liquid yellow by-product of cheese making. If a gallon of raw milk was set on the counter for several days, it would eventually separate into curds (solid) and whey (liquid). Or as demonstrated in this blog, a quart of yogurt can be strained into sweet cream cheese (solid) and whey (liquid). Curds are used to make cheese. And, we’re all familiar with the creamy & comforting delight called cream cheese. But… what the heck should we do with that weird yellow whey?


Liquid whey is chock full of vitamins, minerals and beneficial bacteria (probiotics). An old wives tale that actually works touted that a bit of whey settles the stomach and stops diarrhea. Due to it’s good “bugs” (friendly bacteria), whey can be used to activate a fermentation process that produces delights like lacto-fermented sauerkraut, beet kvass, highly digestible baked goods and more. This natural fermentation produces loads of depression-avoiding B Vitamins. It also increases the shelf-life of foods and provides even more beneficial bacteria to re-build our healthy gut flora. We pay hard-earned money for vitamins filled with freeze-dried probiotics. Come to find out, we can produce our own fresh and lively probiotic-filled foods for a portion of the price. All beginning with a jar of high-quality grass-fed yogurt.

Making Whey

1. Purchase 1-quart of organic, preferably grass-fed, whole milk yogurt. I often use Straus Creamery.

2. Locate a fine-mesh strainer, a lid the size of the mesh strainer or larger, a large bowl (I like to use an 2-Quart measuring cup), a thin tea towel (thin is important to allow the liquid to seep through), a wooden spoon and a tall pitcher or vase with a wide mouth. See Picture #1 and #7.

3. Set the strainer over the bowl. Line the strainer with the thin tea towel. See Picture #1 and #3.

Picture #2: Yogurt being poured into a fine-mesh strainer lined with a tea towel.

Picture #3 - Yogurt being poured into a fine mesh strainer lined with a tea towel.

Picture #4 - Not a drop wasted! Using a rubber spatula to scrap the yogurt from the jar.

4. Pour the yogurt into a fine-mesh strainer lined with a thin tea towel. See Picture #2, #3 and #4.

Picture #5: A pan lid or plate is used to cover the yogurt.

Picture #6: Look for drips of whey. Once it stops, move onto Step 6.

5. After yogurt is poured into the lined strainer, cover with a lid and set aside at room temperature for 4-6 hours. Check occasionally to see if the whey has stopped dripping into the bowl. Once it has stopped dripping, move on to Step 6. If your house is exceptionally warm (above 80 degrees) place this whole set-up into the fridge. See Picture #5 & #6.

Picture #7: When drips have subsided, the tea towel is tied into a satchel over a wooden spoon.

6. When the drips have subsided, place a wooden spoon across the mesh strainer and double-knot the diagonal corners of the tea towel over-top of the spoon handle. Set the taller vase or wide-mouth pitcher next to the strainer. Carefully lift the satchel, place it inside the tall vessel, hanging the satchel by the spoon handle. Be careful not to squeeze the satchel. It should drip slowly on it’s own accord. Pour the whey from the bottom of the original bowl into a glass container. Store in the fridge. Place the whole vase/spoon/satchel operation into the fridge. Allow it to drip in the fridge for 8-12 hours or overnight. It is finished when it is no longer dripping. See Picture #7.

Picture #8: Yea for Whey!

7. After whey has stopped dripping, remove the satchel and place on a cutting board. Untie the tea towel from the wooden spoon. Scrape the cream cheese into a glass bowl with a lid and use as you would use any store-bought cream cheese. It is slightly sweeter, having come from yogurt. It is delicious mixed with a little jam and spread on toast. Yogurt cream cheese must be refrigerated and will last for approx 1 month. Combine the second batch of whey with the first batch. Store whey in the refrigerator for up to 6 months. See Picture #8.

Whey” to go!

xo – Organic Spark

Technique: How I Replace White Sugar

Using sugar substitution to save a favorite family recipe can serve as an action-packed Friday night activity, I swear. A world of options crawl out from beneath the white sugar canister, where they sat patiently waiting for us to acknowledge our self-inflicted deprivation of both nutrition and flavor. Familiar things like honey and maple syrup get dusted off and re-appreciated, but upon deeper digging, options like palm sugar, honey granules and date paste rear their sweet little heads. I’ve played with them all, and in the process, narrowed it down to my own personal go-to sweeteners, which I’ve shared with you below.

Converting a favorite white sugar recipe doesn’t take a whole lot of smarts, but rather, a bit of guts and the understanding that when swapping a granular sweetener for a liquid sweetener (ex. white sugar for honey) the additional liquid in the recipe (ex. milk) may need to be reduced. And though I could pretend to give a list of exact rules for how much liquid to reduce, in truth, every single recipe is different, which is where the guts are needed. However as a generic starting point, I suggest reducing the overall liquid content of a recipe by 1/4 cup for every 1 cup of liquid sweetener that is substituting for granular.

To make life easier, I tend to stick with direct substitutes of granular sweeteners for granular sweeteners (ex. maple crystals for white sugar) and liquid sweeteners for liquid sweeteners (ex. honey for corn syrup.) A bit safer this way, but every bit as delicious.

Either way, go for it! Mess up! Try again! Once you get a good final product, you’ll be sharing your prized, healthier recipe with friends for years to come. Heck, send it over to me. I’d love to hear what you’ve been working on…


Real Maple Syrup
Real Maple Syrup comes from a maple tree. Fake Maple Syrup is colored sugar water. Look at the ingredients for the potential purchase, if they include only maple syrup, you’ve found the mother-ship. The flavor will be rich, deep, autumn-esque and caramel-y. Real Maple Syrup substitutes 1:1 for any liquid sweetener. Examples of Maple Syrup recipes include: Sprouted Apple Butter Dots & Maple Walnut Cake with Maple Cream Cheese Frosting.

Maple Crystals –
Maple Crystals are simply dehydrated Real Maple Syrup, and what a treat they are! They can substitute 1:1 for white sugar, however they do add an additional soft fluffiness to the texture. It’s quite nice, and I turn to this sweetener when I desire that effect. I also know several people who sprinkle this sweetener on their morning oatmeal. Doesn’t that sound amazing? The taste is unmistakably maple. An example of a Maple Crystal recipe includes: Carrot Pudding.

– Sucanat is pure dried sugar cane juice. Unlike common white sugar, Sucanat is unrefined and therefore contains the molasses mineral content typically lost in the refining process, resulting in a rustic and deep flavor. Aesthetically, Sucanat’s closest relative is brown sugar, for which a 1:1 substitution is commonplace; however, Sucanat is more granular, less moist and more nutritious. Brown sugar is typically common white sugar with just a bit of molasses added back.

Raw Honey
– Regular store-bought honey has been pasteurized, which means it has been heated and strained to obtain a clear product that is easier to pour. Unfortunately, during this pasteurization process, many of nature’s beneficial bacteria and enzymes that help our bodies break down the sweetener are destroyed. Although the heat of preparation negates many of these positive properties, I still recommend purchasing Raw Honey for cooking and baking. I find the overall quality of the honey to be more consistent, and I prefer supporting farmers who choose less refinement in their practices. If Raw Honey can’t be sourced, regular honey may be substituted in equal measurements. Raw Honey substitutes 1:1 for any liquid sweetener. Examples of Raw Honey recipes include: Carrot Popsicles & Green Bean Salad with Heirloom Cherry Tomatoes.

Honey Granules
– Honey Granules are a unique sweetener that are made from a combination of unrefined sugar cane juice (Sucanat) and a bit of honey in order to lighten the color and texture of the final product. The best place to source Honey Granules is from an amazing company out of Woodstock, GA called Bread Beckers, who ships all over the US. I buy the convenient 5lb pail. I find Honey Granules to be the most accurate 1:1 natural sweetener swap for white sugar. The color of the final product will be more rustic, resulting in a cream/egg-shell rather than a pure white. An Example of a recipe using Honey Granules is: Heirloom Watermelon Italian Ice.

Powdered Honey Granules
– Powdered Honey Granules are simply regular Honey Granules that have been broken down in a blender or coffee grinder to reach a texture similar to refined white powdered sugar. Again, the color will be deeper, but the texture enables a natural cook to still make a great cookie frosting! To make Powdered Honey Granules: Keep in mind that 1 cup of Honey Granules will yield 1 cup of Powdered Honey Granules. Measure the amount needed into the bowl of a blender (or coffee grinder for small quantities.) Cover and blend on high speed. Stop every 10-15 seconds to shake the container, re-distributing the granules. Continue blending until all granules are powdered. Avoid over-blending, which can begin to melt the granules. Allow the dust to settle before removing the lid. Store in an air-tight glass container in a cool pantry for several months. Warm temperatures may cause the powder to harden. If they do harden, simply re-process in the blender.

Powdered Green Stevia –
Stevia is a plant, native to South America. The natural green Stevia leaves were traditionally steeped in tea to impart a pleasantly sweet taste. The leaves can also be dried and crushed into a fine, green powder. Many people who are intolerant of all sweeteners, even natural ones, enjoy Powdered Green Stevia with no side effects. An additional refinement process can turn the green powder to white, but I feel it also imparts a bitter aftertaste, reminiscent of artificial sweeteners. I also find the white version to be much stronger. Due to the natural green color, Stevia is best used in a recipe such as Chester Cookies, where the green color blends well into the deeper hue of other ingredients, in this case almond butter and rolled oats. Powdered Green Stevia is significantly stronger than white sugar, approximately 1 tsp can replace 1/4 cup of sugar. Stevia also works well in tandem with another sweetener. For example, 1 tsp of Powdered Green Stevia + 1/4 cup of Raw Honey results in a taste that is the strength and flavor of 1/2 cup of Raw Honey, which is the technique I use in Really Healthy Granola.

– Dried fruit can serve as a sweetener for anything from cakes to salad dressings. I am highlighting the Date because the texture and flavor are simply amazing! Dates come in many shapes and sizes. I personally avoid the very hard bagged variety. If you can get your hands on the moist and royal Medjool Date (shown in the picture above), please add one to a blender with some fresh-squeezed lemon juice, a dash of apple cider vinegar, extra virgin olive oil and a pinch of sea salt & pepper for a delicious Lemon Vinaigrette. Just remember to remove the pit!

Date Sugar –
Date Sugar is simply dehydrated and ground Dates. Used as a 1:1 substitute for brown sugar, usually, but also white sugar, I find Date Sugar to impart a softness to the texture of baked goods, similar to Maple Crystals. I also find Date Sugar to be less sweet, causing me to turn to this sweetener when a subtle product is desired. Date sugar does not melt well, which results in pretty flecks of brown in the final product. But because it doesn’t melt, I skip this sweetener when candying nuts or making frosting.

Technique: Sprouted Wheat

How to Sprout Wheat Berries to make Sprouted Wheat Flour:

1. At a local health-food store, purchase at least 2 cups of wheat berries. If your goal for this flour is to make bread or muffins, buy Hard Red Wheat Berries. If your goal is to make pastries, cookies or cakes, buy Soft White Wheat Berries. Either variety will work well to thicken a gravy or casserole.

2. In a two-quart sprouting jar, pour 2 cups of wheat berries. Return the mesh lid to the jar.

3. Fill the jar 3/4 full with filtered water and soak the berries overnight or for 8 hours.

4. After soaking, drain off the soaking water. Rinse the berries by refilling the jar with water and allowing it to overflow until the foam subsides. Drain off the water again and rest jar upside down at a 60˚  angle in a large bowl or like I use above, an old dish rack. When you tip the jar, allow the wheat berries to rest along the full length of the jar, carefully not to fully cover the mesh lid. If using a bowl, make sure the mesh end of the jar is not flush against the bowl. It needs breathing room to prevent mold on the berries.

5. Rinse the wheat berries morning and night until the berries just barely begin to sprout.  The little wheat berries look a bit like a brown version of a very small olive with a little pimento sticking out, when they are ready to be dehydrated.

6. Once sprouted, the wheat berries need to be thoroughly dried to prevent mold using either a dehydrator or an oven, both set to 150˚. I use a dehydrator because it can take 10-24 hours to dry the berries, more time than I would like to keep my oven running. Pour the wheat berries onto a mesh dehydrator tray or oven sheet pan, as seen above.

7. Spread the berries evenly using a spatula or your fingers. Dehydrate in the oven or a dehydrator for 10-24 hours at 150˚ until fully dry. Bite down on a kernel to test for dryness. It should be crunchy. Allow to cool fully before storage.

8. Sprouted wheat berries may now be ground in a grain mill using the same technique as un-sprouted wheat berries.