How to Prepare Healthy and Nutritional Wheat Berries
Wheat is the most widely consumed grain in India according to the department of agriculture. But in recent times you may have noticed that there have been dramatic changes in wheat exporters in India providing a potential boost to global prices.
Wheat berries resemble other hearty whole grains, such as barley. They are extremely nutritious and offer a crunchy texture. They are grown in winter or spring and they are readily available in health food stores and some supermarkets include hard red spring and winter wheat berries, which are very chewy, high in protein and brownish-coloured.
Wheat berries are an excellent source of dietary fiber which promotes digestive health. It also controls blood sugar levels and plays a major role in weight management.
Wheat berries may be sprouted, which makes them sweeter and added to salads. We can also cook as a grain or side dish and/or ground into a flour to be used in bread or other baked goods. With their exceptional nutrient content and crunchy texture, they are a tasty food choice on their own.
Healthy Wheat Berry Recipes
Wheat Berry Salad with Red Fruit:
Wheat berries are blended with cranberries, apples, and pecans and tossed in a raspberry vinaigrette a perfect combination. They are rich in high fiber and you can serve it as lunch or a light supper. To prepare wheat berries to Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water.
Place in a large heavy saucepan and add required amount of water with one teaspoon salt. Reduce the heat from high to low and boil stirring occasionally for maximum one hour. Drain and rinse and let cool to room temperature.
Combine orange juice and cranberries in a small bowl and wait for 15 minutes. Combine 3 cups of the cooked wheat berries, apple, and pecans in a large bowl and stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture.
Whisk the reserved orange juice, vinegar, and oil in a small bowl until combined. Add ¼ teaspoon salt and pepper to it and pour over the salad and stir gently. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.
Cover and refrigerate the cooked wheat berries for up to 2 days or freeze for up to 1 month and refrigerate the prepared salad for up to 1 day.
Wheat Berry Pudding:
Wheat berries are cooked with maple-sweetened, spiced milk to make a homey pudding. Try it for dessert or even breakfast. There are various health benefits in wheat berry pudding. They are good for the heart, rich in fiber. If you are planning for weight loss then wheat berry pudding is the best choice since it has low-calorie and low-fat.
A ¼ cup serving of wheat berries contains 53 milligrams of magnesium. Studies show that the consumption of around 30g of wheat berries daily lowers the risk of breast cancer.