Healthy Food Bag: The Magical Wheat Berry
Whether called wheatberry, “hard red winter wheat” or by its botanical name caryopsis- there is no denying that this oat is oat-mazing. The wheat berry is the entire wheat kernel (except for the hull), and has a tan to reddish brown color, so appearance wise, it’s not the most appealing, but don’t be dissuaded! This super oat is jampacked with fiber, protein, iron, lots of vitamin E, a cell-protecting antioxidant, and magnesium, which is good for fortifying healthy bones and muscles. 
Although similar to its popular cousin quinoa, the what berry is a true grain, grown and processed in a method similar to wheat, while quinoa is an actual seed. When deciding on the perfect recipe to cook they can be eaten solo with your flavoring of choice, or can be added to salads or baked into bread to add an extra crunchy texture. In France, cooked wheat berries are commonly eaten as a side dish instead of rice or corn, and in Ukraine and Russia it’s used to add an extra touch to a dish called Kutia. Wheat berries aren’t just an international delicacy! They can be found at your local health food store or in the natural foods section of your local supermarket.
The preparation of wheat berries begins in salted boiling water — just like most other grains. However, Contrary to popular belief, wheat berries do not require an overnight soak before cooking, like steel cut oats or other protein packed wheat bases. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture. After you cook them then cover and refrigerate for up to 2 days or freeze for up to 1 month. Add cooked wheat berries to soups, salads or even chili. Serve hot as a side dish with hearty mushrooms or cold for a satisfying salad full of flavor and whole grain goodness. Wheat berries have nutty flavor so they’re great with fresh vegetables and dried fruit such as cherries or cranberries.
Whether you choose a savory based wheatberry salad with kimchi and cucumber or a sweeter spin on things with raspberries and honey, the options are endless! Below is a few of our favorite recipes, what do you suggest? what are your favorites! Feel free to comment below and let us know!
Wheat Berry Salad with Red Fruit
Ingredients
Wheat Berries
- 2 cups hard red winter-wheat berries
- 7 cups cold water
- 1 teaspoon salt
Salad
- 1/3 cup freshly squeezed orange juice
- 1/2 cup dried cranberries
- 1 large Fuji apple, unpeeled, diced
- 1 cup pecan halves, toasted and coarsely chopped
- 3 tablespoons raspberry vinegar
- 3 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
Preparation
- Prepare the wheat berries: Sort and rinse well under cool running water. Place in a large heavy saucepan. Add water and 1 teaspoon salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently, stirring occasionally, for 1 hour. Drain and rinse. Let cool to room temperature. (Makes about 4 1/2 cups.) Make more if you wish as you can freeze what you don’t use in this recipe for use later and it will store in the freezer for up to a month or in the refrigerator for up to 7 days.
- To prepare salad: Combine cranberries and orange juice in a small bowl. Let stand for 15 minutes.
- Combine 3 cups of the cooked wheat berries, apple and pecans in a large bowl; stir gently. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture.
- Whisk the reserved orange juice, oil and vinegar in a small bowl until combined. Season with 1/4 teaspoon salt and pepper. Pour over the salad and stir gently to coat. Refrigerate for at least 45 minutes to allow the flavors to combine. Serve cold or at room temperature.
Nutrition
Per serving: 325 calories; 14 g fat (2 g sat, 9 g mono); 0 mg cholesterol; 42 g carbohydrates; 5 g added sugars; 7 g protein; 7 g fiber; 365 mg sodium; 100 mg potassium.
Carbohydrate Servings: 2 1/2
Exchanges: 2 Starch, 1 Fruit, 2 1/2 Fat
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Zesty Wheat Berry-Black Bean Chili
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large yellow or red onion, chopped
- 1 large yellow, red or orange bell pepper, chopped
- 6 cloves garlic, minced
- 2 teaspoons chili powder
- 1 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 15-ounce cans black beans, rinsed
- 2 14-ounce cans no-salt-added diced tomatoes, undrained
- 1 canned chipotle peppers in adobo sauce, minced
- 2 cups vegetable or chicken broth
- 2 teaspoons light brown sugar
- 2 cups cooked wheat berries,
- Juice of 1 lime
- 2 avocados, diced
- 1/2 cup chopped fresh cilantro
Preparation
- Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 to 30 minutes.
- Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro. Enjoy!
Nutrition
Per serving: 390 calories; 11 g fat (1 g sat, 7 g mono); 62 g carbohydrates; 14 g protein; 16 g fiber; 650 mg sodium; 310 mg potassium.
Nutrition Bonus: Vitamin C (140% daily value), Fiber (75% dv), Folate (50% dv), Iron & Vitamin A (30% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat