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Wheat berries are a true whole grain! You may not recognize the name, but without these kernels, there would be no flour. Wheat berries are loaded with nutrients and are as easy as rice to prepare — perfect for a meal any time of year.

What are wheat berries?

They are nothing but Whole Wheat grains with the husks removed.  The ones responsible for imparting nutrition to our body – the bran, the germ and the endosperm – remain intact and that’s why consuming these are extremely beneficial. For the least amount of calories, you get maximum amount of fiber and nutrition. I mean with such a bargain – what is it that you are waiting for?

They look like thick, short grains — similar to brown rice. Industrious folks grind them into whole wheat flour for baking; you may not have the time to regularly grind your own flour, but it’s a fun thing to try at least once especially if you have a Vita-mix blender.

When boiled, cooked wheat berries have a chewy bite and subtle nutty, earthy flavor. They’re sturdy enough to handle bold salad dressings and still delicate enough to taste delicious with some milk, honey and cinnamon.

If you like sprouts on salads and sandwiches, add a little water to wheat berries and you can grow your own wheat sprouts.

Why are wheat berries part of “A Healthy Kitchen”?

Since the wheat kernel is left intact, virtually none of the nutrients are stripped away.  A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron. Tasty sprouts are loaded with vitamin E, a cell-protecting antioxidant, and magnesium, which is good for healthy bones and muscles.

Where do you purchase wheat berries?

Look for wheat berries at a health food store or in the natural foods section of your local supermarket.  If you purchase your wheat berries from a bin, be sure to ask the store manager how often the grains are changed out.  I purchase organic wheat berries at my local natural foods store, and they’re changed quite regularly, making them fresher than packaged varieties.

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