Whole Grain Goodness

Dinner,Featured Article,Healthy,Ingredient,Lunch,Quick & Easy,Recipes
January 1, 2012

Try wheat berries—the so-called “endurance grain”—for their hearty staying power and healthy benefits.

Wheat Berry Salad
Mark Boughton/styling: Teresa Blackburn

Chances are you’re not familiar with wheat berries, but there’s good reason to get to know them—they’re crunchy, nutritious, super versatile and hold up well in salads, soups and pilafs. They’ll give your lunchtime routine a much-needed jolt of whole grain goodness.

Technically wheat berries are the whole, unprocessed wheat kernel with the inedible outer hull removed. The rest of the kernel—the germ, bran and endosperm—is intact. As a result, whole-grain wheat berries have a much higher percentage of vitamins, in particular A, E, and B, along with considerable amounts of iron, zinc, magnesium, selenium and phosphorous. But maybe most importantly, wheat berries are an excellent source of fiber, containing 6 grams per 1/2 cup. When simmered for 40 minutes, they remain crunchy and chewy—try them in these super-flavorful recipes.



Harvest Wheat Berry Salad

Chewy wheat berries are studded with bits of fruit and laced with a slightly sweet dressing.

Wheat Berry Waldorf Salad

Little wheat berries pack a nutlike flavor and are pleasantly chewy.

Wheat Berry Pancakes

With the help of your blender, you can make deliciously light pancakes from freshly ground wheat in minutes.


Wheat Berry Vegetable Salad with Toasted Sesame Dressing

Wheat berries and vegetables are an unbeatable combination in this springtime salad.


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