Incorporate wheat into your meals by using wheat berries which are whole wheat kernels that have not been processed or milled. Wheat berries can be used as an alternative to rice or pearled barley in casseroles, soups, salads and many other dishes. Wheat berries are considered to be a whole grain and provide an entire package, including the fibre-rich outer coating of the bran, the central endosperm and the nutrient-packed inner germ. Whole grains offer a wide range of nutrients including fibre, vitamins, minerals and assorted phytonutrients.
Cooking
- add desired amount of wheat berries to a pot
- add water to completely cover the wheat berries and bring to a boil
- Reduce heat , cover and simmer until the grain is tender (approx 1 hour)
Tips: make wheat berries ahead of time and store them in the fridge for up to 2 days
To reduce cook time, soak wheat berries in water overnight
sources: canadianfoodfocus, goodineverygrain, whataboutwheat