Wheat berries: Not a berry at all.
On my list of grains and things I am I am content to bet you only glanced at quickly in Whole Foods, are wheat berries. Versatile and nutritious, I'm able to offer a few reasons why you need to give this grain a try.
What is a wheat berry?
A wheat berry is simply the whole wheat kernel (apart from the hull anyway), this involves the bran (like in raisin bran), germ (like in wheat germ) and endosperm (the part customarily compressed into flour for bread). This is the same complete kernel that's used in making whole-wheat flour.
The grains resemble like you would anticipate a wheat kernel to look like- red brown, oblong, and hard. Once prepared, they are small, chewy and a slightly nutty.
Cooking directions
Like most grains, wheat berries are cooked really similarly to rice. One cup of wheat berries requires 2-1/2 cups of water. They are brought to a boil, then let heat for 45 minutes to an hour.
Nutritional value
Aside from being a whole grain that offers a large amount of fiber, wheat berries have lots of added nutritional value to offer. A serving (about a half cup, cooked) offers 6.5 grams of protein, 6 grams of daily fiber, and vitamins B1, B3, magnesium, phosphorus, copper, manganese and selenium.
Recipes
Wheat berries can be enjoyed with milk and sweetener as a breakfast cereal, for lunch as an element of a cold salad, or for supper in a chili. I recently used them to make a vegan chili. This is a very straightforward way to add more to a vegan chili than lots of beans. I made mine with wheat berries, canned tomatoes, fresh onion and peppers, black beans, pinto beans, and all the usual spices. The combination of wheat berries and beans gives your vegan chili rather more protein and vitamins.
On my list of grains and things I am I am content to bet you only glanced at quickly in Whole Foods, are wheat berries. Versatile and nutritious, I'm able to offer a few reasons why you need to give this grain a try.
What is a wheat berry?
A wheat berry is simply the whole wheat kernel (apart from the hull anyway), this involves the bran (like in raisin bran), germ (like in wheat germ) and endosperm (the part customarily compressed into flour for bread). This is the same complete kernel that's used in making whole-wheat flour.
The grains resemble like you would anticipate a wheat kernel to look like- red brown, oblong, and hard. Once prepared, they are small, chewy and a slightly nutty.
Cooking directions
Like most grains, wheat berries are cooked really similarly to rice. One cup of wheat berries requires 2-1/2 cups of water. They are brought to a boil, then let heat for 45 minutes to an hour.
Nutritional value
Aside from being a whole grain that offers a large amount of fiber, wheat berries have lots of added nutritional value to offer. A serving (about a half cup, cooked) offers 6.5 grams of protein, 6 grams of daily fiber, and vitamins B1, B3, magnesium, phosphorus, copper, manganese and selenium.
Recipes
Wheat berries can be enjoyed with milk and sweetener as a breakfast cereal, for lunch as an element of a cold salad, or for supper in a chili. I recently used them to make a vegan chili. This is a very straightforward way to add more to a vegan chili than lots of beans. I made mine with wheat berries, canned tomatoes, fresh onion and peppers, black beans, pinto beans, and all the usual spices. The combination of wheat berries and beans gives your vegan chili rather more protein and vitamins.
About the Author:
The author is a vegan, and holds an advanced qualification from Syracuse University. She writes several nutrition blogs.
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